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

* 2 kiwis

DAY 5

Breakfast

* BANANA SMOOTHIE: Place frozen banana (freeze, peeled, at least 8 hours in advance), 1 cup low-fat, fortified soy milk, 1/2 cup fruit juice, 1 scoop soy protein powder, and 2 drops vanilla extract in blender and puree. Add cold water, if necessary, to thin to desired consistency.

Lunch

* VEGGIE BURRITO: Spread 1/2 cup heated fat-free canned refried beans on a 10-inch flour tortilla. Add 1/2 cup shredded lettuce, 1/4 cup chopped tomato, and 2 tablespoons shredded soy cheese. Roll and top with 1/4 cup salsa. (Or substitute a frozen dairy-free veggie burrito.)

* 1 pear

Dinner

* 1 1/2 cups Japanese Mushroom Soup with Tofu and Soba (recipe, page 61)

* 15 rice crackers

* 2 cups steamed peas and baby carrots

* 1 frozen fruit bar

DAY 6

Breakfast

* 1 cup cooked quick brown rice or other grain mixed with 1/2 cup low-fat, fortified soymilk, 1 chopped apple, and a dash of cinnamon, heated in the microwave or on the stove

Lunch

* 1 1/2 cups Hungarian Tomato-Cabbage Soup with Butter Beans (recipe, page 61)

* 1 small whole-wheat pita

* Salad made with 2 cups leafy greens and 2 tablespoons low-fat dressing

* 4 ounces soy pudding

Dinner

* 1 cup cooked quinoa

* BBQ SKILLET: In a large pan, heat 1 teaspoon olive oil and saute 1/2 onion, sliced, 1 1/2 cups red and green pepper slices, 1/2 cup sliced mushrooms, and 4 ounces reduced-fat tofu, cubed. When veggies are crisp-tender, add 1/4 cup natural barbecue sauce and stir until heated through. Spoon over quinoa.

* 1/2 grapefruit

DAY 7

Breakfast

* 1 cup multigrain flakes and 1 cup low-fat, fortified soy milk

* 1 small banana

Lunch

* HUMMUS WRAP: Spread a whole-wheat tortilla with 1/4 cup hummus. Add 1 heaping cup assorted raw vegetables (like shredded carrots, small broccoli florets, halved cherry tomatoes, and sliced bell peppers) and roll up.

* 1 orange

Dinner

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

* 1 baked sweet potato

* 1 cup steamed kale sprinkled with fresh lemon juice

* 3-ounce serving dairy-free oatmeal raisin cookies

8 Super Soup Recipes

ALL THE SOUPS FOR THIS DIET START WITH ONE of two bases: garlicky tomato or mushroom leek. You can make both bases in advance and refrigerate them for up to a week or freeze them in 4-cup portions. Simply thaw out the appropriate base, add the other ingredients, and heat for delicious homemade low-calorie soup.