Slim down with soup: our 7-day meal plan, featuring recipes for delicious homemade soup, will help you lose weight without going hungry

Natural Health, Jan-Feb, 2002 by Victoria Abbott Riccardi

HERE'S NOTHING LIKE A BOWL of hearty, homemade soup to warm and comfort you. But eating soup has another benefit, according to both folk wisdom and scientific studies: It can help you lose weight. That's because, even though it's mostly water, soup satisfies you like a meal. One researcher who has studied soup in the lab is Barbara Rolls, Ph.D., author of Volumetrics (HarperCollins, 2000). She and her colleagues in the nutrition department at Penn State University in University Park asked women to eat either chicken casserole, chicken casserole with a glass of water, or chicken casserole with water added to make soup. The women were allowed to eat whatever they wanted at their next meal, and Rolls kept track of their caloric intake. Her findings were good news for dieters: When the study participants ate chicken soup they consumed 100 fewer calories at their next meal than when they ate the other two options.

The reasons for this difference are complex, but Rolls theorizes that perception has a lot to do with it--the soup looked more filling than the casserole because it took up more space. Water, when consumed separately from food, satisfies thirst but not hunger. But when water is mixed with food, as in a brothy soup with chunky ingredients, the body handles it like food. As soup fills your stomach, it activates stretch receptors that send satiety signals to your brain. As the soup empties from your stomach, satiety hormones flow into your bloodstream, helping you feel full.

To show you how easy it is to lose weight with soup, were developed a seven-day meal plan (on the next two pages) that features a different soup for lunch or dinner every day.

All the soups start with one of two bases--garlicky tomato or mushroom-leek--which you customize by adding ingredients with satisfying tastes and textures. (Recipes start on page 60.) The rest of this easy-to-prepare plan is based on fresh, whole plant foods that are full of fiber and nutrients; it provides you with about 1,700 calories a day, a good amount for sensible weight loss. You can follow the plan for as long as you need to lose weight.

Your 7-Day Meal Plan

DAY 1

Breakfast

* 1 slice whole-grain toast with

1 tablespoon almond butter and 2 teaspoons all-fruit spread

* 1 orange

* 1 cup low-fat, fortified soymilk

Lunch

* 1 baked potato stuffed with 1 cup prepared vegetarian bean chili and topped with 1/4 cup plain soy yogurt and 1 tablespoon shredded soy cheese

* 1 cup grapes

Dinner

* 102 cups Tuscan Tomato, Swiss Chard, and Pasta Soup (recipe, page 60)

* 1 whole-grain roll (2 ounces)

* 1/2 cup steamed carrots

* BAKED APPLE: In a small bowl, blend 2 tablespoons mixed dried fruit, 1 tablespoon maple syrup, and 1/4 teaspoon cinnamon. Core 1 apple; fill cavity with fruit mixture. Bake, covered, in heatproof dish at 350 degrees for 30 minutes; baste with juices; and bake 10 minutes, uncovered. Or microwave until soft in microwave-safe dish, loosely covered.

DAY 2

Breakfast

* 1 packet instant plain oatmeal prepared with low-fat, fortified soymilk, 2 tablespoons raisins, and 1 tablespoon maple syrup

* 1/2 cup grapefruit juice

Lunch

* 1 1/2 cups Creamy Mushroom Soup with Spinach (recipe, page 98)

* 10 whole-grain crackers

* 1/2 cup prepared bean dip

* 1/2 cup diced pineapple, fresh or canned in juice

Dinner

* 1 cup cooked brown rice

* 1/2 cup cooked kidney beans, heated with 1/2 cup salsa and topped with 1/2 cup plain soy yogurt

* 1 yellow squash or zucchini, sliced into discs, steamed, and sprinkled with lemon juice and pepper

* 1/2 cup fruit sorbet

DAY 3

Breakfast

* TOFU SCRAMBLE: Saute 1 cup chopped bell peppers, onions, and mushrooms with 1 teaspoon canola oil in nonstick skillet over medium heat until soft. Add 4 ounces reduced-fat tofu, 1 teaspoon onion powder, and 1/4 teaspoon turmeric. Heat through, stirring so tofu breaks into pieces. Add salt and pepper to taste.

* 1/2 cup orange juice

Lunch

* 1 veggie burger on a whole-grain bun with lettuce, tomato, onions, mustard, and ketchup

* 1 ounce potato chips

* 1 dill pickle wedge

* 1 cup grapes

Dinner

* 1 1/2 cups Southwestern Tomato-Chickpea Soup with Crushed Corn Chips (recipe, page 60)

* FRUIT AND NUT SALAD: In large bowl, toss 2 cups mixed greens, 2 tablespoons dried cranberries, 1/2 firm pear (sliced), and 2 tablespoons chopped walnuts with 2 tablespoons low-fat dressing.

* 1/3 cup soy-based frozen dessert

DAY 4

Breakfast

* 6 ounces fruited soy yogurt with 1/4 cup reduced-fat granola

* 1/2 cup orange juice

Lunch

* 1 1/2 cups Curried Mushroom Soup with Couscous and Peas (recipe, page 98)

* TOMATO SALAD: Toss 1 medium-size, sliced ripe tomato and 1/2 peeled, sliced cucumber with 1 teaspoon each olive oil and balsamic or red wine vinegar and 1 tablespoon chopped fresh basil.

Dinner

* HEARTY CAESAR SALAD: Mince 1 to 2 cloves of garlic and whisk in large bowl with 2 teaspoons olive oil, 1/2 teaspoon dry mustard, 1/2 teaspoon vegetarian Worcestershire sauce, 2 teaspoons white wine vinegar, 2 teaspoons lemon juice, and 1/8 teaspoon fresh ground pepper. Add 3 cups romaine lettuce leaves and 2 ounces croutons. Cube 5 ounces seasoned tempeh (heat if desired) and add to bowl; toss all ingredients together. Optional: 1 tablespoon capers and 1 teaspoon soy parmesan cheese.