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The Soup Diet

Three ways to get soup:

bulletMake it (click here for the recipe!)
bulletBuy it at Major Market
bulletDine out at one of our sponsor restaurants

DAY 1

Breakfast

1 cup high-fiber or whole-grain cereal, 1 cup fat-free milk, 1/2 banana or 2 tablespoons raisins.

Lunch

Sandwich: Fill 1 whole-wheat pita with mixture of 1/2 cup drained water-packed tuna, 1 tablespoon light mayonnaise, shredded carrots, and finely chopped onions and celery.

Dinner

Souper Soup: To 2 to 3 cups Basic Soup, stir in 3 ounces skinless cooked rotisserie chicken breast, cut into chunks (1/2  cup); 3 tablespoons instant rice; 1 teaspoon soy sauce; and 1/4 teaspoon thyme. Heat to boiling; then simmer until rice is tender. 4 sesame breadsticks or 1/2 whole-wheat pita.

DAY 2

Breakfast

1 split toasted English muffin topped with 1/4 cup shredded light Jarlsberg cheese. Broil until cheese melts. 6 ounces calcium-fortified juice.

Lunch

Sandwich: On 2 slices whole-wheat bread, spread 1 teaspoon honey mustard; layer 3 ounces skinless cooked rotisserie chicken breast or deli turkey breast, thinly sliced, with lettuce and tomato, 1 cup fat-free milk, 1 small apple or pear.

Dinner

Souper Soup: To 2 to 3 cups Basic Soup, stir in 1/2  cup drained canned garbanzo beans, 2 teaspoons lemon juice, and 1/2 teaspoon oregano. Heat through. Top with 2 tablespoons crumbled feta cheese. 4 sesame breadsticks or 1/2  whole-wheat pita.

DAY 3

Breakfast

1 cup cooked oatmeal topped with 6 dried apricot halves, chopped, or 2 tablespoons raisins, 1 cup fat-free milk.

Lunch

Fast-food meal: 1 small cheeseburger, with ketchup, mustard, lettuce, tomato slices, onions, and pickles, 1 green side salad with 1 tablespoon fat-free Italian dressing (optional).

Dinner

In small saucepan, combine 1/2  teaspoon curry powder and 1/2 teaspoon oil. Cook over low heat for 1 minute, stirring constantly. Stir curry mixture, 1/2 cup cooked or drained canned lentils, and 1/2  cup canned sweet potatoes. Cut up, into 2 to 3 cups of the Basic Soup. Heat through. 2 cups bagged salad greens with 2 tomato slices and 2 tablespoons fat-free Italian dressing, 20 grapes or 1 small apple.

DAY 4

Breakfast

1 cup fat-free, sugar-free yogurt (plain or fruit-flavored), 1 tangerine or 1/4 cup fresh or frozen unsweetened berries 1 split toasted English muffin spread with 1 teaspoon light butter.

Lunch

Sandwich: Between 2 slices whole wheat bread, layer 1/4 cup mashed avocado, 1 slice light Jarlsberg cheese (1 ounce), and 2 tomato slices. Season with a little salt and pepper if desired. 1 medium banana or pear.

Dinner

Souper Soup: To 2 to 3 cups Basic Soup, stir in 3 1/2  ounces cooked lean deli roast beef, cut up, and 2 teaspoons Dijon mustard. Heat through. Top with 3 tablespoons low-fat sour cream. 5 Reduced Fat Triscuits or 1/2  whole-wheat pita.

DAY 5

Breakfast

2/3 cup calcium-fortified 1-percent-fat cottage cheese mixed with 1/2 cup drained, canned pineapple chunks in juice,

1 slice toasted whole-wheat bread, spread with 1 teaspoon light butter and 1 teaspoon preserves.

Lunch

Sandwich: On 2 slices whole-wheat bread, spread 1 teaspoon spicy brown mustard. Layer 2 ounces cooked lean deli roast beef, sliced, with tomato and onion slices. 6 dried apricot halves or 1 kiwifruit, 1 cup fat-free milk.

Dinner

Souper Soup: To 2 to 3 cups Basic Soup, stir in 1/2 cup drained canned corn, 2 teaspoons lime juice, and 1/4 teaspoon ground cumin. Heat through. Stir in 1/4 cup shredded Monterey Jack cheese with jalapeņo peppers. Sprinkle with 1 tablespoon chopped cilantro. 1 ounce baked tortilla chips (about 18 chips) or 4 sesame breadsticks.

DAY 6

Breakfast

2 frozen low-fat waffles, toasted, then topped with 1 tablespoon low-calorie pancake syrup and 1 cup fresh or frozen unsweetened berries, 6 ounces calcium-fortified juice.

Lunch

Sandwich: Fill 1 whole-wheat pita with mixture of 1/3 cup crumbled feta cheese, 1/4  cup diced tomato, 1/4 cup diced cucumber, and 2 tablespoons chopped olives. Sprinkle pita contents with red wine vinegar. 1 canned peach half in juice or 6 dried apricot halves.

Dinner  

Souper Soup: To 2 to 3 cups Basic Soup, stir in 3 ounces reduced-fat turkey kielbasa, cut up. Heat through. Sprinkle with 2 tablespoons grated Parmesan cheese. 4 sesame breadsticks or 1/2 whole-wheat pita. 1 tangerine or 1 kiwifruit.

DAY 7

Breakfast

1/2 small grapefruit or 1 tangerine, 2 eggs scrambled in a nonstick skillet coated with nonstick cooking spray. 1 slice toasted whole-wheat bread, spread with 1 teaspoon light butter.

Lunch

Bake 1 large potato, top with  1/4 cup salsa, 1/4 cup grated Monterey Jack cheese with jalapeņo peppers, 6 baby carrots.

Dinner

Souper Soup: To 2 to 3 cups Basic Soup, stir in 4 ounces peeled raw shrimp, 2 tablespoons dry couscous, 1 teaspoon soy sauce, and  1/4 teaspoon thyme. Heat to boiling, then simmer just until shrimp are opaque. 1 small pear or 1/2 cup canned pineapple chunks in juice.    

DAY 8

Breakfast

1 split toasted English muffin topped with 1/4 cup shredded light Jarlsberg cheese. Broil until cheese melts.
6 ounces calcium-fortified juice

Lunch

Sandwich: On 2 slices whole-wheat bread, spread 1 teaspoon honey mustard; layer 3 ounces skinless cooked rotisserie chicken breast or deli turkey breast, thinly sliced, with lettuce and tomato
1 cup fat-free milk
1 small apple or pear

Dinner

Broccoli Pizzas
Salad: Toss 3 cups bagged salad greens with 3 tablespoons fat-free Italian dressing. Sprinkle with 1 tablespoon grated Parmesan cheese.

DAY 9

Breakfast

1/2 small grapefruit or 1 tangerine
2 eggs scrambled in a nonstick skillet coated with nonstick cooking spray
1 slice toasted whole-wheat bread spread with 1 teaspoon light butter

Lunch

Sandwich: Fill 1 whole-wheat pita with mixture of 1/3 cup crumbled feta cheese, 1/4 cup diced tomato, 1/4 cup diced cucumber and 2 tablespoons chopped olives. Sprinkle pita contents with red wine vinegar.
1 canned peach half in juice or 6 dried apricot halves

Dinner

Super Soup: To 2 to 3 cups Basic Soup, add 1/2 cup drained canned garbanzo beans, 2 teaspoons lemon juice and 1/2 teaspoon oregano. Heat through. Top with 2 tablespoons crumbled feta
cheese.
4 sesame breadsticks or 1/2 whole-wheat pita

Day 10

Breakfast

1 cup high-fiber or whole-grain cereal
1 cup fat-free milk
1/2 banana or 2 tablespoons raisins

Lunch

Fast-food meal: 1 small cheeseburger, with ketchup, mustard, lettuce, tomato slices, onions and pickles
1 green side salad with 1 tablespoon fat-free Italian dressing (optional)

Dinner

Asian Chicken Thighs
3/4 cup cooked rice


DAY 11
 
 Breakfast

1 cup cooked oatmeal topped with 6 dried apricot halves, chopped, or 2 tablespoons raisins
1 cup fat-free milk

Lunch

Bake 1 large potato, top with 1/4 cup salsa, 1/4 cup grated Monterey Jack cheese with jalapeno peppers.
6 baby carrots

Dinner

Super Soup: To 2 to 3 cups Basic Soup, add 4 ounces peeled raw shrimp, 2 tablespoons dry couscous, 1 teaspoon soy sauce and 1/4 teaspoon thyme. Heat to boiling, then simmer just until shrimp are opaque.
1 small pear or 1/2 cup canned pineapple chunks in juice


DAY 12

 Breakfast

2/3 cup calcium-fortified 1-percent-fat cottage cheese mixed with
1/2 cup drained, canned pineapple chunks in juice
1 slice toasted whole-wheat bread spread with 1 teaspoon light butter and 1 teaspoon preserves

Lunch

Sandwich: On 2 slices whole-wheat bread, spread 1 teaspoon spicy brown mustard. Layer 2 ounces cooked lean deli roast beef, sliced, with tomato and onion slices.
6 dried apricot halves or 1 kiwifruit
1 cup fat-free milk

Dinner

Super Soup: To 2 to 3 cups Basic Soup, stir in 3 ounces skinless cooked rotisserie chicken breast, cut into chunks (2/3 cup), 3 tablespoons instant rice, 1 teaspoon soy sauce and 1/4 teaspoon thyme. Heat to boiling; then simmer until rice is tender.
4 sesame breadsticks or 1/2 whole-wheat pita


DAY 13

 Breakfast

1 cup fat-free, sugar-free yogurt (plain or fruit-flavored)
1 tangerine or 3/4 cup fresh or frozen unsweetened berries
1 split toasted English muffin spread with 1 teaspoon light butter

Lunch

Sandwich: Between 2 slices whole-wheat bread, layer 1/4 cup mashed avocado, 1 slice light Jarlsberg cheese (1 ounce) and 2 tomato slices. Season with a little salt and pepper if desired.
1 medium banana or pear

Dinner

Kielbasa & Sauerkraut Medley
2 slices (each 3/4-inch thick) crusty Italian bread


DAY 14

Breakfast

2 frozen low-fat waffles, toasted, then topped with 1 tablespoon low-calorie pancake syrup and 1 cup fresh or frozen unsweetened berries
6 ounces calcium-fortified juice

Lunch

Sandwich: Fill 1 whole-wheat pita with mixture of 1/2 cup drained water-packed tuna, 1 tablespoon light mayonnaise, shredded carrots and finely chopped onions and celery.

Dinner

Jamaican Jerk Cod With Brown Rice
1 1/2 cups steamed broccoli.
 

DAY 15
Breakfast

1/2 small grapefruit or 1 tangerine
2 eggs scrambled in a nonstick skillet coated with nonstick cooking spray
1 slice toasted whole-wheat bread spread with 1 teaspoon light butter

Lunch

Sandwich: Fill 1 whole-wheat pita with mixture of 1/2 cup drained water-packed tuna, 1 tablespoon light mayonnaise, shredded carrots and finely chopped onions and celery.

Dinner

Super Soup: To 2 to 3 cups Basic Soup, add 3 ounces reduced-fat turkey kielbasa, cut up. Heat through. Sprinkle with 2 tablespoons grated Parmesan cheese.
4 sesame breadsticks or 1/2 whole-wheat pita
1 tangerine or 1 kiwifruit
 


DAY 16

 Breakfast

2 frozen low-fat waffles, toasted, then topped with 1 tablespoon low-calorie pancake syrup and 1 cup fresh or frozen unsweetened berries
6 ounces calcium-fortified juice

Lunch

Sandwich: On 2 slices whole-wheat bread, spread 1 teaspoon honey mustard; layer 3 ounces skinless cooked rotisserie chicken breast or deli turkey breast, thinly sliced, with lettuce and tomato
1 cup fat-free milk
1 small apple or pear

Dinner

Super Soup: To 2 to 3 cups Basic Soup, add 3 ounces cooked lean deli roast beef, cut up, and 2 teaspoons Dijon mustard. Heat through. Top with 3 tablespoons low-fat sour cream. 
5 Reduced-Fat Triscuits or 1/2 whole-wheat pita


DAY 17

Breakfast

2/3 cup calcium-fortified 1-percent-fat cottage cheese mixed with
1/2 cup drained, canned pineapple chunks in juice
1 slice toasted whole-wheat bread spread with 1 teaspoon light
butter and 1 teaspoon preserves

Lunch

Fast-food meal: 1 small cheeseburger, with ketchup, mustard,
lettuce, tomato slices, onions and pickles
1 green side salad with 1 tablespoon fat-free Italian dressing
(optional)

Dinner

Chicken Breasts with Tarragon Sauce
1/2 cup cooked couscous
3/4 cup steamed zucchini


DAY 18

Breakfast

1 cup fat-free, sugar-free yogurt (plain or fruit-flavored)
1 tangerine or 3/4 cup fresh or frozen unsweetened berries
1 split toasted English muffin spread with 1 teaspoon light butter

Lunch

Sandwich: Between 2 slices whole-wheat bread, layer 1/4 cup mashed avocado, 1 slice light Jarlsberg cheese (1 ounce) and 2 tomato slices. Season with a little salt and pepper if desired.
1 medium banana or pear

Dinner

Super Soup: To 2 to 3 cups Basic Soup , add 1/2 cup drained canned corn, 2 teaspoons lime juice, and 1/4 teaspoon ground cumin. Heat through. Stir in 1/4 cup shredded Monterey Jack cheese with jalapeno peppers. Sprinkle with 1 tablespoon chopped cilantro.
1 ounce baked tortilla chips (about 18 chips) or 4 sesame breadsticks


DAY 19
 

Breakfast

1 cup cooked oatmeal topped with
6 dried apricot halves, chopped, or 2 tablespoons raisins
1 cup fat-free milk

Lunch

Sandwich: On 2 slices whole-wheat bread, spread 1 teaspoon spicy brown mustard. Layer 2 ounces cooked lean deli roast beef, sliced, with tomato and onion slices.
6 dried apricot halves or 1 kiwifruit
1 cup fat-free milk

Dinner

Flank Steak with Citrus Salad
Add 3 tablespoons crumbed feta cheese to Citrus Salad
 

DAY 20
 

Breakfast

1 split toasted English muffin topped with 1/4 cup shredded light Jarlsberg cheese. Broil until cheese melts.
6 ounces calcium-fortified juice

Lunch

Sandwich: Fill 1 whole-wheat pita with mixture of 1/3 cup crumbled feta cheese, 1/4 cup diced tomato, 1/4 cup diced cucumber and 2 tablespoons chopped olives. Sprinkle pita contents with red wine vinegar.
1 canned peach half in juice or 6 dried apricot halves

Dinner

Super Soup: To 2 to 3 cups Basic Soup, add 3 ounces skinless
cooked rotisserie chicken breast, cut into chunks (2/3 cup), 3
tablespoons instant rice, 1 teaspoon soy sauce and 1/4 teaspoon
thyme. Heat to boiling; then simmer until rice is tender.
4 sesame breadsticks or 1/2 whole-wheat pita


DAY 21

Breakfast

1 cup high-fiber or whole-grain cereal
1 cup fat-free milk
1/2 banana or 2 tablespoons raisins

Lunch

Bake 1 large potato, top with 1/4 cup salsa, 1/4 cup grated Monterey Jack cheese with jalapeno peppers.
6 baby carrots

Dinner

Flounder with Asian Glaze
3/4 cup canned sweet potatoes
1 1/2 cups steamed broccoli


DAY 22

Breakfast

  • 1 cup high-fiber or whole-grain cereal
  • 1 cup fat-free milk
  • 1/2 banana or 2 tablespoons raisins

    Lunch

  • Sandwich: Fill 1 whole-wheat pita with mixture of 1/2 cup drained water-packed tuna, 1 tablespoon light mayonnaise, shredded carrots and finely chopped onions and celery.

    Dinner

  • Tomatoes Stuffed with Spinach & Ham
  • 1 slice (1-inch thick) crusty Italian bread


    • DAY 23

    Breakfast

  • 1 split toasted English muffin topped with 1/4 cup shredded light Jarlsberg cheese. Broil until cheese melts.
  • 6 ounces calcium-fortified juice

    Lunch

  • Sandwich: On 2 slices whole-wheat bread, spread 1 teaspoon honey mustard; layer 3 ounces skinless cooked rotisserie chicken breast or deli turkey breast, thinly sliced, with lettuce and tomato
  • 1 cup fat-free milk
  • 1 small apple or pear

    Dinner

  • Tuna Burgers wth Tomato-Basil Salsa
  • 1 1/2 cups steamed green beans


    • DAY 24
    Breakfast

  • 1 cup cooked oatmeal topped with
  • 6 dried apricot halves, chopped, or 2 tablespoons raisins
  • 1 cup fat-free milk

    Lunch

  • Fast-food meal: 1 small cheeseburger, with ketchup, mustard, lettuce, tomato slices, onions and pickles
  • 1 green side salad with 1 tablespoon fat-free Italian dressing (optional)

    Dinner

  • Super Soup: To 2 to 3 cups Basic Soup, add 1 cup drained canned garbanzo beans, 2 teaspoons lemon juice and 1/2 teaspoon oregano. Heat through. Top with 2 tablespoons crumbled feta cheese.
  • 4 sesame breadsticks or 1/2 whole-wheat pita


    • DAY 25

    Breakfast

  • 1 cup fat-free, sugar-free yogurt (plain or fruit-flavored)
  • 1 tangerine or 3/4 cup fresh or frozen unsweetened berries
  • 1 split toasted English muffin spread with 1 teaspoon light butter

    Lunch

  • Sandwich: Between 2 slices whole-wheat bread, layer 1/4 cup mashed avocado, 1 slice light Jarlsberg cheese (1 ounce) and 2 tomato slices. Season with a little salt and pepper if desired.
  • 1 medium banana or pear

    Dinner

  • Broiled Cubed Steaks with Barbecue Sauce
  • 3/4 cup steamed mixed vegetables


    • DAY 26

    Breakfast

  • 2/3 cup calcium-fortified 1-percent-fat cottage cheese mixed with 1/2 cup drained, canned pineapple chunks in juice
  • 1 slice toasted whole-wheat bread spread with 1 teaspoon light butter and 1 teaspoon preserves

    Lunch

  • Sandwich: On 2 slices whole-wheat bread, spread 1 teaspoon spicy brown mustard. Layer 2 ounces cooked lean deli roast beef, sliced, with tomato and onion slices.
  • 6 dried apricot halves or 1 kiwifruit
  • 1 cup fat-free milk

    Dinner

  • Super Soup: To 2 to 3 cups Basic Soup, add 1/2 cup drained canned corn, 2 teaspoons lime juice and 1/4 teaspoon ground cumin. Heat through. Stir in 1/4 cup shredded Monterey Jack cheese with jalapeno peppers. Sprinkle with 1 tablespoon chopped cilantro.
  • 1 ounce baked tortilla chips (about 18 chips) or 4 sesame breadsticks


    • DAY 27

    Breakfast

  • 2 frozen low-fat waffles, toasted, then topped with 1 tablespoon low-calorie pancake syrup and 1 cup fresh or frozen unsweetened berries
  • 6 ounces calcium-fortified juice

    Lunch

  • Sandwich: Fill 1 whole-wheat pita with mixture of 1/3 cup crumbled feta cheese, 1/4 cup diced tomato, 1/4 cup diced cucumber and 2 tablespoons chopped olives. Sprinkle pita contents with red wine vinegar.
  • 1 canned peach half in juice or
  • 6 dried apricot halves

    Dinner

  • Pork Tenderloins with Oregano
  • 3/4 cup canned sweet potatoes
  • 3/4 cup steamed zucchini


    • DAY 28

    Breakfast

  • 1/2 small grapefruit or 1 tangerine
  • 2 eggs scrambled in a nonstick skillet coated with nonstick cooking spray
  • 1 slice toasted whole-wheat bread spread with 1 teaspoon light butter

    Lunch

  • Bake 1 large potato, top with 1/4 cup salsa, 1/4 cup grated Monterey Jack cheese with jalapeno peppers.
  • 6 baby carrots

    Dinner

  • Cheese Tortellini with Pesto
  • 2 sesame bread sticks
  • 3/4 cup steamed cauliflower

    • Tips on Making the Diet Plan Work
     

  • Don't skip meals and eat exactly what's listed.

     

  • Eat as much of the Basic Soup (with no add-ins) as you want.

     

  • You can swap a breakfast, lunch or dinner from one day's menu for the same meal on a different day.

     

  • You can have a lunch meal for dinner, but then you must have a dinner meal for lunch.

     

  • Only calorie-free beverages (tap water, bottled water, club soda or seltzer, artificially sweetened drinks, unsweetened black coffee or tea) are allowed.

     

  • If the meal includes a piece of fruit, you can save it and eat as a snack any time of day.

     

  • Fresh or dried herbs, spices, lemon or lime juice, mustard, nonstick cooking spray, soy sauce, vinegar (all types) and Worcestershire sauce may be used as desired.

     

  • Take a standard one-a-day type multivitamin/mineral supplement as well as an additional 400- to 500-milligram calcium supplement to make sure you're getting enough nutrients.

     

  • Exercise speeds up weight loss and is essential for keeping pounds off. Aim for at least 30 minutes daily.

     

  • Reached your weight-loss goal? We recommend that you still keep a supply of soup on hand in your freezer. Eat it as a snack, a quick lunch, or a "too-tired-to-cook" dinner instead of grabbing a candy bar, a fast-food hamburger or a bucket of fried chicken.

     

  • If you don't like a particular nonsoup dinner option in Weeks 2-4, you may select another meal from the nonsoup menu.

    • More Soup Dinner Options
     
    We know eating soup day in, day out can get tedious. That's why we've come to your rescue with four new recipes.

  • Chicken Alphabets: To 2 to 3 cups Basic Soup, add 3 ounces skinless cooked rotisserie chicken breast, cut into chunks (2/3 cup); 2 tablespoons alphabet macaroni, uncooked; 1 tablespoon balsamic vinegar; and 1/4 cup water. Heat to boiling; cook until pasta is tender.
  • 4 Reduced Fat Triscuits or 20 grapes

     

  • Fish Chowder: To 2 to 3 cups Basic Soup, stir in 4 ounces cod fillet, cut into chunks; 3 slices cooked turkey bacon, crumbled; and 1/4 teaspoon thyme. Heat to boiling; cook until fish is opaque throughout.
  • 5 sesame breadsticks or 1 medium banana

     

  • Curry Cream: In small pot, combine 1/2 teaspoon curry powder and 1/2 teaspoon oil. Cook over low heat 1 minute, stirring constantly. Stir curry mixture and 1/2 cup cooked rice into 2 to 3 cups Basic Soup. In blender, at low speed, blend soup mixture until smooth.* In saucepan, combine pureed soup and 3/4 cup fat-free milk; heat through.
  • 5 sesame breadsticks or 1 pear

     

  • Ham & Cheese: To 2 to 3 cups Basic Soup, add 2 ounces cooked ham, diced, and 1 teaspoon Dijon mustard; heat through. In bowl, sprinkle 1/3 cup shredded light cheddar cheese and 1/4 cup seasoned croutons over heated soup.
  • 1/2 whole-wheat pita or 1 small apple

    *If Basic Soup is hot, remove center part of blender cover.

    •