Healthy Vegetable Soup Recipes for Easy Dinner and Weight Loss

How to make vegetable soup?

Hello, Nutritionist: You mentioned that breakfast is important, but I usually sleep until after ten and I'm not hungry when I wake up.
By the time I feel a bit hungry, it's already noon, so I end up having a brunch.
If I eat breakfast, I find that I can’t eat lunch until around two or three in the afternoon, and then dinner gets pushed back even later.
I've heard that you shouldn't eat after seven in the evening.
Regarding hydration, I drink about four to five cups a day, using a 750cc cup, yet I still experience constipation.
Since it's summer vacation, I've been exercising almost every day for about thirty minutes, making sure to sweat and hydrate.
I want to ask how to prepare healthy and convenient meals for lunch and dinner at home.
I've looked up a lot of information online, but it seems like I need to buy a lot of ingredients.
For example, when I make vegetable soup at night, what other ingredients can I add to keep it healthy and not gain weight? Currently, I use cabbage, bamboo shoots, and sometimes carrots in my vegetable soup, but I find it hard to stick to it for more than a week.
I want to rely on dinner to help with weight loss.
Please help me with this.
Thank you!

Yun, 10~19 year old female. Ask Date: 2006/09/13

Dr. Cai Xiuwen reply Nutrition

Dear Yun! For breakfast, you can choose some simpler foods, such as a cup of skim milk or a slice or two of toast.
There's no need to have a lavish meal; if you eat too much, you won't be able to eat at lunch! Remember, don't wait until you feel very hungry to eat.
When you're very hungry, your blood sugar is usually low.
If your blood sugar remains low for a long time, your body will naturally reduce energy expenditure.
When food comes in, it can be absorbed at 100%, leading to decreased calorie expenditure and increased absorption.
You can see how easy it is to gain weight, right? The challenge of losing weight lies in consistency; don't rely on just one meal for weight loss.
It's essential to maintain a balanced diet across all three meals, which can also be varied and low in calories.
For example: on the first day, have a cup (240cc) of skim milk for breakfast, vegetable and shredded meat soup noodles for lunch (with plenty of vegetables, 1-2 ounces of lean meat, and low-oil broth without using bouillon cubes), and for dinner, have brown rice filled to 80%, a large plate of vegetables, skinless roasted chicken thighs, and onion-tomato soup.
On the second day, have a slice of whole grain toast for breakfast, a full hot pot meal for lunch (with plenty of vegetables, shiitake mushrooms, and enoki mushrooms, 3-4 slices of hot pot meat, 2-3 shrimp, 2 small pieces of taro, and 2 small pieces of rice cake), using garlic, scallions, or soy sauce as dipping sauces instead of satay sauce.
For dinner, enjoy a complete meal of roasted fish: brown rice filled to 80%, a bowl of broccoli, a small amount of carrots, a slice of roasted salmon, and bitter melon with dried fish soup.
It sounds abundant, right? As long as you control the portions and pay attention to cooking methods, weight loss meals can be delicious and low-calorie.
Don't make eating feel like a struggle; let yourself feel that losing weight can also be a happy experience.
Also, pay attention to effective exercise; moderate-intensity exercise should last at least 20 minutes to start burning fat.
Whether it's brisk walking, jogging, or jumping jacks, make sure your heart rate reaches 130 beats per minute, and maintain this for 20-30 minutes for it to be effective.
I still recommend that you find time to discuss directly with a nutritionist to identify the issues related to your weight loss and to help you make adjustments.
Wishing you health and beauty.
This message is from Dietitian Tsai Hsiu-Wen at Nantou Hospital.

Reply Date: 2006/09/13

More Info

To create a healthy vegetable soup that supports weight loss and is easy to prepare, it’s essential to focus on using fresh, low-calorie ingredients while ensuring the soup is flavorful and satisfying. Here’s a guide to making a nutritious vegetable soup, along with some tips on maintaining a balanced diet and healthy eating habits.

Healthy Vegetable Soup Recipe
Ingredients:
1. Base Vegetables: Start with a mix of low-calorie vegetables such as:
- Cabbage (as you already use)
- Carrots
- Celery
- Bell peppers
- Zucchini
- Spinach or kale
2. Flavor Enhancers:
- Onions and garlic for aroma and taste.

- Fresh herbs like parsley, thyme, or basil.

- Spices such as black pepper, cumin, or paprika for added flavor without calories.

3. Liquid:
- Use low-sodium vegetable broth or water as the base. This keeps the soup light and helps control sodium intake.

4. Protein Additions (optional):
- Consider adding beans (like chickpeas or lentils) or tofu for protein, which can help keep you full longer.

5. Healthy Fats (optional):
- A small drizzle of olive oil or a sprinkle of seeds (like pumpkin or sunflower seeds) can enhance flavor and provide healthy fats, but keep it minimal to maintain low calories.

Instructions:
1. Prepare the Vegetables: Chop all the vegetables into bite-sized pieces.

2. Sauté Aromatics: In a large pot, heat a small amount of olive oil (or use a non-stick spray) and sauté onions and garlic until fragrant.

3. Add Vegetables: Add the base vegetables and sauté for a few minutes.

4. Add Liquid: Pour in the vegetable broth or water. Bring to a boil, then reduce to a simmer.

5. Season: Add herbs and spices to taste. Let the soup simmer for at least 20-30 minutes until the vegetables are tender.

6. Blend (optional): For a creamy texture without added calories, you can blend part of the soup using an immersion blender.

7. Serve: Enjoy hot, and consider pairing it with a slice of whole-grain bread for a more filling meal.

Tips for Healthy Eating and Weight Loss
1. Regular Meal Timing: It’s important to maintain a regular eating schedule. If you find yourself not hungry in the morning, try starting with a light breakfast, such as a piece of fruit or a small smoothie. This can help regulate your appetite throughout the day.

2. Hydration: Drinking enough water is crucial for digestion and can help prevent constipation. Aim for at least 8 cups (64 ounces) of water daily, especially if you’re active. If you’re experiencing constipation, consider increasing your fiber intake through fruits, vegetables, and whole grains.

3. Balanced Diet: Ensure your meals are balanced with carbohydrates, proteins, and healthy fats. This balance helps maintain energy levels and supports metabolism.

4. Mindful Eating: Pay attention to your hunger cues. Eating slowly and savoring your food can help you recognize when you’re satisfied, preventing overeating.

5. Exercise: Continue your regular exercise routine, as physical activity is vital for weight management. Aim for at least 150 minutes of moderate aerobic activity each week, along with strength training exercises.

6. Avoid Late-Night Snacking: If you’re concerned about weight gain, try to avoid eating late at night. If you must eat, choose light snacks like fruits or a small serving of yogurt.

7. Consult a Nutritionist: If you have specific dietary concerns or weight loss goals, consider consulting with a registered dietitian or nutritionist. They can provide personalized advice tailored to your needs.

By incorporating these practices into your routine, you can create a sustainable approach to healthy eating and weight loss. Remember, the key is consistency and making choices that you enjoy and can maintain long-term. Enjoy your cooking and the journey to a healthier lifestyle!

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