Souped Up! 4 Winter Soups That'll Make Muscle And Melt Fat

These four simple concoctions can help you build muscle, lose fat and hit your nutritional goals through the hectic holiday season and beyond!

This just in: winter wreaks havoc on fitness goals! Motivation drops with the mercury, and seasonal pounds pile on as quickly as bad holiday sweaters. Before you know it, you'll be fatter than a holiday turkey and slower than.

Stop right there - not this year. This year, you can fight the winter fitness sludge with a little something called ... soup. That's right, you heard me: soup. Not only is soup a warm and wonderful comfort food, but it can be a great fitness food, too! You can make high-calorie muscle-building bowls or low-calorie fat-loss cups.

Even better, hot liquids have been suggested to curb high hunger levels. Soups containing less than 100 calories per serving can help you melt winter blubber like salt on snow. Or, make a high-calorie protein chili to build winter muscle. Pretty soon, you won't be throwing snowballs, you'll be throwing entire snowmen.

Whatever your winter fitness goal, take a look at these top recipes specifically seasoned for a variety of nutritional needs!

1 Protein-Packed, Muscle-Building Chili

This muscle-building chili recipe is jam-packed with protein, complex carbohydrates and fiber! Use it for a quick lunch on the go or between meals for a high-calorie snack. If you're not a barley fan, it can be omitted.

Ingredients
Directions

  1. Begin by spraying a large pot with non-stick cooking spray. Next, add olive oil and minced garlic over medium heat - bring to a boil.
  2. Add peppers, onions and mushrooms and stir until lightly tender. Then, add chicken, beans, corn, tomatoes, tomato sauce and water - bring to a boil.
  3. Finally, if you choose, stir in barley and spices and cook for 25 minutes on low heat. Sprinkle with low-fat cheddar cheese to top it off.
Nutrition Facts
Serving Size (1) Recipe yields 10
Amount per serving
Total Calories420
Fat6.8 g
Carb50 g
Protein40.5 g

Protein-Packed, Muscle-Building Chili PDF (29.5 KB)

2 Fat Burning, Stomach Filling Vegetable Soup

This soup is a perfect option for those looking to lose weight and defeat hunger. The key to any fat loss diet is keeping your hunger levels low!

Not only is this recipe high in volume, but it warms your core to satisfy annoying cravings. This soup can be prepared with or without chicken. You can even start without and add poultry later if you feel its pull.

Ingredients
Directions

  1. Begin by heating olive oil in a large saucepan over medium heat. Next, add garlic, onions, celery and carrots and sauté for seven minutes or until tender. Toss in zucchini, cabbage and corn cobs and sauté for another 2-3 minutes.
  2. Add spices and broth with chicken (optional). Bring to a boil, cover and let simmer for 10 minutes.
  3. Top with green onions and spinach and cook for two more minutes.
Nutrition Facts
Serving Size (1) Recipe yields 10
Amount per serving
Total Calories84
Fat1.9 g
Carb7.7 g
Protein8.2 g

Fat Burning, Stomach Filling Vegetable Soup PDF (23 KB)

3 'Souped Up' Chicken Soup

This variation of the classic favorite is loaded with antioxidants, nutrient-dense, and designed to support your body-composition goals.

If you're building muscle, double up the pasta serving for more carbs.

If you're on a strict low-carb diet, prepare it without pasta for a leaner option that works with individual goals.

Ingredients
Directions

  1. Bring broth and water to a simmer over medium-high heat in a large pot. Next, add onions, carrots, celery and thyme and continue to simmer for 30 minutes.
  2. Add egg noodles with chicken and pasta and simmer uncovered for 8-10 minutes.
Nutrition Facts
Serving Size (1) Recipe yields 10
Amount per serving
Total Calories98
Fat1 g
Carb13.2 g
Protein9 g

Chicken Soup Recipe PDF (20 KB)

4 Oriental Noodle Bowl

For something original, try this oriental noodle bowl. Many oriental dishes served at popular fast food chains are loaded with MSG, fat and sometimes sugar, but this soup offers wholesome nutrition.

Oodles of noodles! Slurp this soup, whole kit and kaboodle.

If you like, liven it up with your favorite vegetables!

Ingredients
Directions

  1. Begin by heating olive oil in a saucepan over medium heat. Add onions, garlic and ginger and saut? for three minutes. Add broth, carrots, celery, snow peas, carrots and broccoli - bring to a boil.
  2. Reduce heat and simmer for 4-5 minutes or until vegetables are tender. Next, add noodles and cook for 3-5 minutes or until slightly softened. Add shrimp and simmer covered for 5-6 minutes.
  3. Finally, stir in soy sauce, sprinkle with pepper and top with bean sprouts.
Nutrition Facts
Serving Size (1) Recipe yields 10
Amount per serving
Total Calories83
Fat1.2 g
Carb5 g
Protein6.8 g

Oriental Noodle Bowl PDF (31 KB)