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

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.

Nutritional Info (makes 10 servings):

Calories: 420
Carbs: 50 g
Fat: 6.8 g
Protein: 40.5 g

Ingredients:

• 2 lbs Chicken Breast
• 1 tbsp Olive Oil
• 2 Green Bell Peppers
• 2 Red Bell Pepper
• 1 cup Mushrooms
• 1 Onion
• ½ cup Frozen Corn Kernels
• 30 oz Light Kidney Beans
• 30 oz Dark Red Kidney Beans
• 15 oz Pinto Beans
• 2 cups Barley
• 30 oz Canned Tomatoes
• 15 oz Tomato Sauce
• 3 cups Water
• 2 tsp Chili Powder
• 1 tbsp Oregano
• 1 Garlic Clove
• ½ tsp Ground Cumin
• 1 cup Worcestershire Sauce

Directions:

• 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.
• Add peppers, onions and mushrooms and stir until lightly tender. Then, add chicken, beans, corn, tomatoes, tomato sauce and water - bring to a boil.
• 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.

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.

Nutritional Info (makes 10 servings):

Calories: 84
Carbs: 7.7 g
Fat: 1.9 g
Protein: 8.2 g

Ingredients:

• 1 tbsp Olive Oil
• 2 Garlic Cloves
• 1 Small Onion
• 2 Celery Stocks
• 2 cups Cabbage
• 2 Medium Carrots
• 1 Medium Zucchini
• 1 cup Baby Corn
• 1 tsp Oregano
• 1 tsp Dried Basil
• 1 tsp Dried Thyme
• 6 cups Low Sodium Chicken Broth
• 2 cups Spinach
• 2 Green Onions
• 3 Chicken Breasts

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.

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.

Nutritional Info (makes 10 servings):

Calories: 98
Carbs: 13.2 g
Fat: 1 g
Protein: 9 g

Ingredients:

• 2 qt Chicken Broth
• 1 qt Water
• 2 Large Onions
• 2 Large Carrots
• 2 Large Celery Stocks
• 1 tsp Dried Thyme
• 3 Chicken Breasts
• 2 cups Egg Noodles
• 1 cup Cabbage

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.

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.

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

Nutritional Info (makes 10 servings):

Calories: 83
Carbs: 5 g
Fat: 1.2 g
Protein: 6.8 g

Ingredients:

• 2 tsp Vegetable Oil
• 1 Onion
• 2 Garlic Cloves
• 1 tbsp Fresh Ginger Root
• 2 qt Beef Broth
• ½ cup Carrots
• 1 cup Broccoli
• ½ cup Snow Peas
• 1 cup Celery
• 10 oz Shrimp
• 6 oz Rice Vermicelli
• 1 tbsp Low Sodium Soy Sauce
• 1 cup Bean Sprouts

Directions:

1. Begin by heating olive oil in a saucepan over medium heat. Add onions, garlic and ginger and sauté 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.

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