If you’re trying to lose weight without feeling hungry, this Lose-a-Kilo Soup is a simple, veggie-packed recipe you can make in under an hour.
Why People Love This Lose-a-Kilo Soup
- Low in calories but very filling
- Packed with fibre from vegetables and lentils
- Easy to batch cook and freeze
- Made with budget-friendly ingredients
- Perfect for meal prep or weight-loss plans
Try swapping one meal a day with a bowl of this healthy vegetable soup and combine it with a balanced diet and active lifestyle for better weight management.
Why This Soup Helps With Weight Loss
Vegetable soups are often recommended for weight management because they are high in volume but relatively low in calories, meaning you can eat a satisfying portion without consuming excessive energy.
This low-calorie vegetable soup works well for weight-loss meal plans because it:
- Contains fibre-rich vegetables that help you feel full longer
- Includes lentils for plant-based protein
- Has a high water content, making it filling without many calories
- Can easily replace a heavier lunch or dinner
Many people also use soups like this as part of short-term meal resets or cabbage-style soup diets, where vegetable-based meals help reduce overall calorie intake.
How to Use Lose-a-Kilo Soup in a 7-Day Weight Loss Plan
If you’re trying to kick-start healthier eating habits, some people like to use vegetable soups as part of a short 7-day reset. Because this soup is packed with vegetables, fibre, and plant-based protein, it can help you feel full while keeping calories lower.
Here’s a simple way to include Lose-a-Kilo Soup in a balanced weekly plan.
Example 7-Day Soup Plan
- Day 1 – Eat Lose-a-Kilo Soup with fresh fruit and plenty of water.
- Day 2 – Have the soup with vegetables such as leafy greens, cucumbers, carrots, or steamed broccoli.
- Day 3 – Enjoy the soup along with a mix of fruit and vegetables.
- Day 4 – Add a source of protein such as yoghurt, tofu, eggs, or legumes alongside the soup.
- Day 5 – Pair the soup with lean protein like grilled chicken, fish, or lentils.
- Day 6 – Enjoy the soup with whole grains such as brown rice or quinoa.
- Day 7 – Combine the soup with vegetables, lean protein, and whole grains for a balanced meal.
Important Tips
- Drink plenty of water throughout the day
- Include lean protein to stay satisfied
- Avoid skipping meals entirely
- Focus on balanced nutrition rather than extreme dieting
This soup works best when used as part of a healthy eating routine, not as a long-term restrictive diet.
Lose a Kilo Soup
6
servings15
minutes35
minutes180
kcal50
minutesHearty, low-calorie vegetable and lentil soup that supports weight loss without sacrificing flavour.
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Ingredients
1 onion, thinly sliced
1 carrot, thinly sliced
1 garlic clove, minced
1 L chicken stock (or vegetable stock for vegetarian option)
1 tsp salt and black pepper (to taste)
Olive oil spray
150 g cabbage, sliced
150 g broccoli florets
150 g baby spinach
200 g dried lentils (rinsed)
Directions
- Cut broccoli into florets and slice the cabbage.
- Thinly slice the onion and carrot, and mince the garlic.
- Heat oil spray in a large saucepan.
- Sweat the onion, carrot, and garlic for 10 minutes until soft and fragrant.
- Add broccoli, spinach, cabbage, and chicken stock.
- Bring to a simmer, then stir in the lentils.
- Simmer for 25 minutes or until lentils are tender.
- Season with salt and pepper to taste.
- For a smooth soup: Blend until velvety. For a chunky soup: Serve as is.
Notes
- For a vegetarian version, swap chicken stock for vegetable stock.
- Boost protein by adding poached chicken breast or chickpeas.
- Freezes well for up to 3 months in airtight containers.
- Adjust thickness by adding extra stock or water if desired.
- Serve with a slice of wholegrain toast for a heartier meal.
Nutrition Facts
- Serving Size: 1g
- Total number of serves: 6
- Calories: 180kcal
- Fat: 3g
- Saturated Fat: 1g
- Trans Fat: 0g
- Polyunsaturated Fat: 0g
- Monounsaturated Fat: 1g
- Cholesterol: 5mg
- Sodium: 600mg
- Potassium: 350mg
- Carbohydrates: 22g
- Fiber: 6g
- Sugar: 8g
- Protein: 5g
- Vitamin A: 700IU
- Vitamin C: 30mg
- Calcium: 80mg
- Iron: 2mg
- Vitamin D: 1mg
- Vitamin E: 0mg
- Vitamin K: 0mg
- Thiamin: 0mg
- Riboflavin: 0mg
- Niacin: 0mg
- Vitamin B6: 0mg
- Vitamin B12: 0mg
- Folate: 0mg
- Biotin: 0mg
- Pantothenic Acid: 0mg
- Phosphorus: 0mg
- Iodine: 0mg
- Magnesium: 0mg
- Zinc: 0mg
- Selenium: 0mg
- Copper: 0mg
- Manganese: 0mg
- Chromium: 0mg
- Molybdenum: 0mg
- Chloride: 0mg
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Lose-a-Kilo Soup FAQs
Can vegetable soup help with weight loss?
Vegetable soups are often low in calories but filling due to their high fibre and water content. When combined with a balanced diet, they can help reduce overall calorie intake.
How often can I eat Lose-a-Kilo Soup?
You can enjoy this soup several times a week for lunch or dinner, especially if you’re meal prepping or looking for lighter meals.
Can I freeze Lose-a-Kilo Soup?
Yes. Store the cooled soup in airtight containers and freeze for up to three months.
Can I add protein to the soup?
Yes. You can add chicken, tofu, chickpeas, beans, or extra lentils to make the soup more filling.
How long does Lose-a-Kilo Soup last in the fridge?
Stored in an airtight container, it will keep for 3–4 days in the refrigerator.
Have You Tried This Soup?
We’d love to hear how it worked for you.
- Yes – loved it
- Yes – it was okay
- Planning to try it soon
- Not my thing
If you’ve added your own twist to this recipe (extra protein, spices, or veggies), share it in the comments so other mums can try it too.
Have your say!