7-Day Souping Meal Plan, Created by a Dietitian (2024)

Over the last few years, "souping" has gained popularity as a way to eat clean, lose weight and get healthy. The idea behind a soup cleanse is that you eat only vegetable soups for a certain number of days, and afterward—poof—you're magically slimmer and healthier. Unfortunately, there's no magic trick for losing weight or staying healthy, and eating nothing but vegetable soup means you miss out on many essential nutrients from other foods.

While the souping trend isn't the cure-all some claim it to be, there are definite benefits to eating more veggie-packed soups. For one, you're getting a variety of veggies and the beneficial nutrients they provide, like fiber, vitamins, minerals and antioxidants. And because vegetable soups are naturally low in calories and have a high water content, you can fill up on a large serving.

This week's meal plan shows you EatingWell's take on a healthy soup diet. The seven days of soups in this plan are packed with veggies. We also add in other healthy foods to balance the meal, with filling protein from beans, lentils and lean meat.

Each soup is low-calorie, so you can enjoy a big bowl. And each provides at least one serving of protein to help you feel satisfied.

To make sure you're getting all the nutrients you need, we suggest balancing your day with a healthy breakfast and lunch that isn't soup, so we've included some recipe ideas each day for inspiration. Enjoy this week of delicious, warming and satisfying soup dinners.

Day 1

Ribollita Soup

Pictured Recipe: Ribollita Soup

Ribollita soup, a traditional hearty Tuscan soup, typically uses day-old bread to add body and thicken the broth. This ribollita recipe uses a bean mash instead of the bread to add fiber. Garnish with extra-virgin olive oil or pepper and grated Parmesan, and accompany it with a piece of crusty whole-grain bread.

Try this beautiful Raspberry-Peach-Mango Smoothie Bowl for breakfast and for lunch.

Day 2

Southwest Salmon Chowder

Pictured Recipe: Southwest Salmon Chowder

Perfect for a cold day, this Southwest Salmon Chowder is an excellent source of high-quality lean protein and omega-3 fatty acids. As a bonus, it is a low-effort chowder that can be prepared in less than an hour.

is a fun way to change up your typical breakfast toast routine and adds a tropical flavor twist to lunch.

Day 3

Spicy Vegetable & Chicken Soup

Pictured Recipe:

Who wouldn't want to eat their vegetables when they're tucked into a fragrant broth with bits of tasty chicken and spiked with a shot of fresh lime and cilantro? This healthy Spicy Vegetable & Chicken Soup seems even richer with the smoky flavor from roasted poblano peppers and garlic. Serve this healthy soup with tortilla chips and a side salad to round out the meal.

For breakfast, try these make-ahead , and for lunch, this colorful Spring Roll Salad.

Day 4

Slow-Cooker Chicken & Rice Noodle Soup with Star Anise

Pictured Recipe:

This comforting soup is inspired by a classic Vietnamese pho. The chicken and seasonings of star anise, cloves and ginger simmer all day in the slow cooker, welcoming you home with an alluring aroma. Serve with the essential garnishes for pho soup—fresh herbs, bean sprouts, chiles and lime—and let everyone top their own. For those who want more heat, add some chile-garlic sauce.

is a convenient grab-and-go breakfast and Salmon Salad is an easy-to-make lunch to take to work.

Day 5

Curried Parsnip & Apple Soup

Pictured Recipe:

This creamy curried parsnip and apple soup recipe has amazing flavor from the combination of curry powder, coriander, cumin and ginger. Be sure to use fresh curry powder when making this soup for the best flavor. Not sure if yours is fresh? Open the jar—the aroma should meet your nose immediately. Serve this warming soup with flatbread or whole-wheat rolls.

This makes for a satisfying breakfast, and this Edamame Hummus Wrap is a great packable lunch.

Day 6

Very Green Lentil Soup

Pictured Recipe: Very Green Lentil Soup

Lentils are a nutrient-packed legume that seem to go well with just about anything, and in this Very Green Lentil Soup, they play well with a collection of greens, some cumin and coriander. The result is a hearty soup with layers of flavor. Both French green lentils (available in natural foods stores and specialty markets) and more commonly available brown lentils are delicious in this soup. The French green lentils hold their shape better when cooked, while brown lentils will start to break down a bit.

Fiber-packed, protein-rich Oatmeal-Almond Protein Pancakes are just what you need on a Saturday morning. And this Open-Face Egg Salad Sandwich recipe for lunch is enhanced with the help of savory pancetta.

Day 7

Sweet Potato Peanut Bisque

Pictured Recipe: Sweet Potato Peanut Bisque

This satisfying vegetarian sweet potato soup is inspired by the flavors of West African peanut soup. We like the added zip of hot green chiles, but be careful to monitor how many you're adding, as you could bring your bisque to the high end of the Scoville scale! Top with chopped peanuts and scallions and serve with a mixed green salad with vinaigrette.

cooks up quickly for breakfast, and Green Goddess Salad with Chicken makes for a healthy lunch, ready in just 15 minutes.