3 soups that actually fill you up

Three full recipes from The Soup Plan: one high-protein, one balanced and one light. Every bowl is under 400 kcal, made in one pot, with the protein, fat and carbs printed.

cook one tonight →

• Turkey Meatball & Spinach SoupHigh-protein · 388 kcal · 43 g protein↓
• Black Bean & Chicken SoupBalanced · 382 kcal · 34 g protein↓
• Creamy Pumpkin & White Bean SoupLight · 273 kcal · 22 g protein↓

High-protein

Turkey Meatball & Spinach Soup

Little meatballs, tomato broth, a pile of spinach. It eats like a proper dinner, not a diet.

• Makes4 big bowls (about 2½ cups / 600 ml each, 4 meatballs each)
• Time40 min
• Pots1

Your bowl

BalancedLighter bowlProtein-upExtra fuelProtein-up + fuelFamily table

As written

388kcal

43gprotein

8gfat

36gcarbs

Family tip: mild as written, so it suits most kids.

Ingredients tap to tick off

• 1 lb (450 g) extra-lean ground turkey (99% lean / ground turkey breast)
• 1 large egg
• ⅓ cup (30 g) quick oats
• ¼ cup (20 g) grated Parmesan
• 1 garlic clove, minced
• ½ tsp dried oregano, pinch of pepper
• 2 tsp olive oil
• 1 medium onion (150 g), diced
• 2 medium carrots (150 g), diced
• 2 celery stalks (100 g), diced
• 2 garlic cloves, minced
• 1 can (14.5 oz / 400 g) diced tomatoes in juice
• 4 cups (1 L) low-sodium chicken broth
• 1 can (15 oz / 425 g) white beans, drained and rinsed
• 5 big handfuls (150 g) baby spinach

Method

1. Mix the meatball ingredients with your hands and roll into 16 small balls (about a tablespoon each).
2. Warm the oil in a large pot over medium heat. Cook the onion, carrots and celery for 6 minutes. Add the garlic for 1 minute.
3. Pour in the tomatoes and broth and bring to a gentle simmer.
4. Lower the meatballs in one by one. Simmer with the lid on for 12 minutes, without stirring for the first 5 so they set.
5. Add the beans for 3 minutes, then stir in the spinach until wilted. Taste and season.

Store

Fridge 4 days · freezer 3 months · reheat gently so the meatballs stay tender.

make it yours

• Kale instead of spinach: just under 400 kcal, more bite (add it with the beans).
• Chickpeas instead of white beans: just under 400 kcal and 42 g protein per bowl.
• Heads-up: 93% lean turkey pushes this bowl over 400 kcal. Stick with 99% lean.

Balanced

Black Bean & Chicken Soup

Smoky, a little spicy, and loaded. Top it like a taco: a spoon of yogurt and a squeeze of lime.

• Makes4 big bowls (about 2½ cups / 600 ml each)
• Time35 min
• Pots1

Your bowl

BalancedLighter bowlProtein-upExtra fuelProtein-up + fuelFamily table

As written

382kcal

34gprotein

6gfat

48gcarbs

Family tip: Use ½ tsp chili powder in the pot instead of 1½ tsp, and pass hot sauce at the table.

Ingredients tap to tick off

• 2 tsp olive oil
• 1 medium onion (150 g), diced
• 1 red bell pepper (150 g), diced
• 3 garlic cloves, minced
• 1½ tsp ground cumin
• 1½ tsp chili powder
• 2 cans (15 oz / 425 g each) black beans, drained and rinsed
• 1 can (14.5 oz / 400 g) diced tomatoes in juice
• 4 cups (1 L) low-sodium chicken broth
• 9 oz (250 g) boneless skinless chicken breast, left whole
• ⅔ cup (100 g) frozen corn
• 2 tbsp lime juice
• ½ cup (120 g) plain nonfat Greek yogurt, to serve

Method

1. Warm the oil in a large pot over medium heat. Cook the onion and pepper for 6 minutes. Add the garlic, cumin and chili powder for 1 minute.
2. Add the beans, tomatoes and broth, then the whole chicken breast. Bring to a boil and simmer, lid on, for 15 minutes.
3. Lift out the chicken and shred it with two forks.
4. Mash about a third of the beans in the pot (a potato masher is perfect) to thicken the soup.
5. Return the chicken, add the corn and simmer 3 minutes. Stir in the lime juice and top with yogurt.

Store

Fridge 4 days · freezer 3 months · reheat until steaming.

make it yours

• Make it vegetarian: skip the chicken, add a third can of black beans and use vegetable broth. Just under 400 kcal, 23 g protein.
• Pinto beans instead of black beans: about 360 kcal, 32 g protein.

Light · **Vegetarian** (with vegetable broth)

Creamy Pumpkin & White Bean Soup

Velvety, gently spiced and secretly packed with protein. The beans and silken tofu blend in, so nobody sees them coming.

• Makes4 big bowls (about 2½ cups / 600 ml each)
• Time25 min
• Pots1 + stick blender

Your bowl

BalancedLighter bowlProtein-upExtra fuelProtein-up + fuelFamily table

As written

273kcal

22gprotein

5gfat

35gcarbs

Family tip: mild as written, so it suits most kids.

Ingredients tap to tick off

• 1 tsp olive oil
• 1 medium onion (150 g), diced
• 3 garlic cloves, minced
• 1 tsp ground cumin
• 1 tsp smoked paprika
• ½ tsp ground cinnamon
• 1 can (15 oz / 425 g) pumpkin purée (not pie filling)
• 1 can (15 oz / 425 g) white beans, drained and rinsed
• 1 pack (12.3 oz / 349 g) firm silken tofu
• 4 cups (1 L) low-sodium chicken or vegetable broth
• 3 big handfuls (100 g) baby spinach
• 1 tbsp lemon juice
• ⅔ cup (150 g) plain nonfat Greek yogurt, to serve
• Black pepper, and salt only if it needs it after tasting

Method

1. Warm the oil in a large pot over medium heat. Cook the onion for 5 minutes.
2. Add the garlic, cumin, paprika and cinnamon and stir for 1 minute.
3. Add the pumpkin, beans, tofu and broth. Bring to a boil, then simmer 10 minutes.
4. Turn off the heat and blend until completely smooth.
5. Stir in the spinach until it wilts, then the lemon juice and pepper. Serve each bowl with a big spoon of yogurt.

Store

Fridge 4 days · freezer 3 months (freeze without the yogurt) · it thickens as it sits, so loosen with a splash of water when reheating.

make it yours

• Butternut squash instead of canned pumpkin: roast or steam 1 lb (450 g) first, then blend in the same way. About 290 kcal, a little sweeter.
• Kale instead of spinach: blend it in with the beans for a green-gold soup.

Not medical advice. If you have a health condition, are pregnant, or take medication, talk to your doctor or a registered dietitian before changing how you eat. Nutrition figures are per bowl, worked out from USDA FoodData Central values (protein × 4 + fat × 9 + carbs × 4); brands vary, so treat them as close estimates. Photos are serving suggestions. Questions: lbh015389@gmail.com · @thesoupdietguy