Soups are a fantastic and comforting meal option that can be both nourishing and satisfying, especially during the fall season. Thanks to its versatility, you can customize soups that are tailored to your liking, from creamy to hearty to brothy and spicy. High-protein soups, in particular, are a great choice for those looking to manage their weight, as they can help you feel full for longer, reduce cravings, and support muscle maintenance.
We gathered three of our favorite high-protein soups for weight loss that are not only delicious but are also nutrient-packed and will keep you feeling full.
1. Protein Packed Black Bean and Lentil Soup
This soup is rich in plant-based protein thanks to the black beans and lentils. These plant-based sources of protein and fiber can help slow digestion, help regulate blood sugar, and keep you feeling full for longer.
Trista Best, MPH, RD, LD, registered dietitian at Balance One Supplements, says these beans "pack a ton of nutrients into any meal, which is helpful when you are working to get adequate protein on a plant-based diet and also to reduce your grocery budget." She adds that the "fiber content of these beans will keep you full and satisfied long after a meal and is beneficial for feeding the gut's good bacteria, binding and flushing out toxins and waste from your body, and even helps to reduce cholesterol and body weight."
What You'll Need: olive oil, garlic, onion, carrots, can of diced tomatoes, dried lentils, black beans, chili powder, cumin, black pepper, kosher salt, crushed red pepper, vegetable broth
Full Recipe: SkinnyMs.
2. White Bean and Kale Soup Recipe
Canneliini beans are rich in plant-based protein and fiber, which are key for reducing appetite. Kale is packed with vitamins , minerals, and fiber while adding volume to the soup.
What You'll Need: olive oil, onion, cannellini beans, vegetable broth or low-sodium chicken broth, water, kale, salt, pepper
Full Recipe: Culinary Hill
3. Turkey Vegetable Soup with Quinoa
Lean turkey is a great source of high-quality protein which can help boost metabolism and keep you full. Quinoa is a complete plant-based protein and also a good source of fiber.
"I would say that quinoa is the best grain people can eat to lose weight this fall," nutritionist Catherine Gervacio told us. "It is a nutrient-dense whole grain that's high in fiber and protein." All of that can do wonders for your body as you work towards your goal weight.
"Quinoa provides calories to sustain energy, fiber to reduce lipid levels, and proteins to help build lean muscles," Gervacio goes on. "All these benefits are in one power-packed grain."
What You'll Need: olive oil, garlic, carrots, red bell pepper, onion, zucchini, cinnamon, salt, pepper, lemon juice, chicken broth low sodium, turkey breast (or rotisserie chicken), quinoa
Ful Recipe: The Lemon Bowl
