Soup Builder 2022

In a brain-storming session, here’s what our coaches and clients came up with as their favorite ways to build soups! In parenthesis is an example of a soup that can be made using each suggestion. To build your own soup, we recommend starting by taking one choice from each section (and as many as you like from the vegetables).


  • Chicken/vegetable/beef/pork broth (chicken noodle)
  • Tomato paste and chicken broth (minestrone)
  • Cottage cheese and chicken broth (broccoli cheese)
  • Chicken broth and cream cheese (buffalo ranch)
  • Chicken broth and yogurt (dill)
  • Pineapple (gazpacho)
  • Tomato (gazpacho, chili)
  • Chicken broth and coconut milk (coconut shrimp)
  • Chicken broth with sour cream stirred in when serving (borsht, pork stew)
  • BBQ sauce (chili, taco)
  • Tomato and balsamic vinegar (gazpacho)
  • Pickle juice/Vinegar
  • Tea/Matcha (sweet tea, BBQ, sweet and sour, pork)
  • Broth and alfredo


  • Thick/Thin (chowder/vegetable soup)
    • Thickeners
      • Cornstarch
      • Flour
      • Yogurt
      • Cream cheese
      • Cottage cheese
      • Vegetable Puree (potato, cauliflower, tomato, pea)
  • Chunky/Puree (chicken noodle/creamy tomato)


  • Hot (ramen, chili, stews)
  • Cold (dill, gazpacho, watermelon/mint)


  • Italian seasoning (minestrone)
  • Hot sauce (buffalo, sriracha, taco, green chili)
  • Garlic/Onion
  • Buffalo/Ranch
  • Dill
  • Coconut
  • Lemon
  • Pesto (basil)
  • Taco
  • Chili spices
  • Tarragon
  • Vinegar (hot and sour, gazpacho)
  • Bbq sauce
  • Old bay/ seafood
  • Creole
  • Worcestershire
  • Steak sauce
  • Cheese spices/sauces
  • Ginger
  • Peanut powder (thai)


  • Potato/ Sweet potato
  • Carrot
  • Celery
  • Onion
  • Beans/Lentils
  • Squash (pumpkin, butternut, zucchini)
  • Broccoli
  • Spinach
  • Cauliflower
  • Mushroom
  • Tomato
  • Cucumber
  • Leek
  • Green beans
  • Bell pepper
  • Tomato
  • Corn
  • Pickles
  • Asparagus
  • Cabbage
  • Peas


  • Beans/Lentils
  • Chicken
  • Turkey
  • Turkey/Chicken sausages/kielbasa
  • Ground meat (turkey, chicken)
  • Meatballs (turkey, chicken, etc)
  • Flat meats (cheesesteak)
  • Turkey bacon
  • Shrimp/ lobster
  • Crab
  • Fish
  • Oysters
  • Tuna
  • Pork tenderloin
  • Deli ham/ham steak
  • Veggie proteins – Veggie burger, veggie hotdogs, etc.
  • Egg (Mexican breakfast, egg drop)
  • Turkey pepperoni (pizza soup)
  • Gnocchi (dumpling)
  • Pasta
  • Rice
  • Barley
  • Couscous

Keep in mind!

Thinner soups are lower calorie than thicker soups, and soups without protein/grains (all vegetable) are lower calories than those that add proteins/grains. That means you get to eat more, and still lose weight!

If you do choose to add protein/grain to a soup, its best to treat it as a meal (instead of a snack, appetizer, or side dish). That means its easier to have GRILLED CHEESE and still lose weight when you focus on vegetable soups.

If you do choose to add a protein/grain, portion size and cooking method matter. That means, add lots of vegetables still, and consider using a Meal Replacement Entrée when you don’t want to do any cooking/measuring.

This list is still incomplete! We will keep updating the list from here, and we hope you explore your own options as well!

October 31, 2022 7:43 am

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