Dr. Oz recommends this soup diet
The Amazing Soup Diet
I was reading some articles on Dr Oz's website then clicked a linked saying 7-day meal plan. This directed me on goodhousekeeping.com where I got the below recipe from. It is very healthy and you will lose weight with out feeling hungry.
For breakfast, lunch, and dinner, you’ll eat portion-controlled meals. But at any other time of day, you can have bowl after bowl of the nutrition-packed hearthy vegetable soup — since it’s only 45 calories per cup, you can knock back as much of it as you like and still lose weight.
The diet is simple: The day before you start, you’ll cook up a big batch of the Basic Soup. Then, each night of the week, you’ll mix two cups with extra ingredients to create a totally new soup, from Southwest Chili to Greek Fish Stew, in 20 minutes or less. These diet dinners are all family-friendly, so you don’t have to prepare two separate meals each night. For breakfast and lunch, you’ll stick to the food plan (see below). When you need a snack, dip into your vat of veggie soup. Or if you’re craving crunch, fill up on as many cucumber slices, celery sticks, zucchini wedges, and bell pepper strips as you please. And twice a week, have a 100-calorie treat.
Before the 7-Day Eat-to-Lose Meal Plan, you can see the recipes first.
The basic hearthy vegetable soup: This soup is the base for the each day's special soup. If you don't have a big enough saucepan to prepare, you could divide the ingrediants to, 2 to 3 and preapre in different saucepans.
Prep: 20 minutes
Cook: 50 minutes
Makes: 28 cups
- 1 lb. carrots, sliced
- 3 med. onions (1 1/2 lbs.), chopped (4 c.)
- 4 lg. stalks celery, sliced
- 2 lg. cloves garlic, crushed with press
- 2 cans (28 oz. each) whole tomatoes in juice
- 1/2 sm. head green cabbage (1 lb.) thinly sliced (6 c.)
- 3/4 lb. green beans, trimmed and each cut into thirds
- 1 can (48 to 49 oz.) chicken broth
- 6 c. water
- Salt and pepper
- 3 med. zucchini (1 1/4 lbs.), sliced into half-moons
- 2 bags (6 oz. each) baby spinach leaves
1. Coat 12-quart stockpot (or 2 large saucepans) with nonstick cooking spray. Over medium-high heat, add carrots, onions, celery, and garlic; cook 8 minutes or until vegetables soften, stirring occasionally.
2. Add tomatoes with their liquid, breaking up tomatoes with side of spoon. Add cabbage, green beans, broth, water, 1 teaspoon salt, and 1/4 teaspoon ground black pepper; heat to boiling over high heat, stirring occasionally.
3. Reduce heat to low; cover and simmer 10 minutes, stirring occasionally. Increase heat to high; stir in zucchini and spinach and heat to boiling. Reduce heat to low; cover and simmer 10 minutes or until all vegetables are tender.
Each cup: About 45 calories, 2 g protein, 9 g carbohydrate, 1 g total fat (0 g saturated), 4 g fiber, 0 mg cholesterol, 410 mg sodium.
To 2 c.Basic Soup, add 1/2 c. rinsed and drained canned white kidney beans (cannellini); heat to boiling. Stir in 1/2 c. whole wheat fusilli or rotini, cooked as label directs; heat through. Stir in 2 Tbsp. freshly grated Parmesan or Romano cheese and 1 Tbsp. chopped fresh basil. Sprinkle with 1 Tbsp. additional Parmesan or Romano to serve.
Mexican Chicken Soup
To 2 c.Basic Soup,stir in 3 oz. skinless, boneless chicken breast, cut into 1/2-inch chunks 1/3 c. fresh or frozen corn kernels, and 1/4 tsp. ground cumin; heat to boiling. Reduce heat; cover and simmer 3 minutes or until chicken is cooked through, stirring occasionally. Stir in 3 Tbsp. coarsely crumbled baked tortilla chips (1/2 oz.). Sprinkle with 1 Tbsp. chopped fresh cilantro. Serve with lime wedge.
Greek Fish Stew
Cut 1 sm. red potato (3 oz.) into 1/2-in. dice. Place in saucepan with water to cover; heat to boiling. Reduce heat; cover and simmer 5 minutes or until tender. Pour off water. Add 2 c. Basic Soupand 4 oz. skinless catfish or cod fillet, cut into 1-in. pieces; heat to boiling. Reduce heat; cover and simmer 3 minutes or until fish turns opaque. Gently stir in 1 Tbsp. chopped fresh dill. Sprinkle with 2 Tbsp. crumbled feta cheese to serve.
In nonstick saucepan, cook 4 oz. (1/2 c. packed) ground turkey breast, 1/2 tsp. chili powder, and 1/8 tsp. ground cumin 3 minutes or until turkey is browned and cooked through, stirring to break up turkey. Stir in 2 c. Basic Soup,1/2 c. drained and rinsed canned black beans and 1/4 c. salsa; heat to boiling. Reduce heat; cover and simmer 5 minutes to blend flavors. Sprinkle with 2 Tbsp. shredded reduced-fat Cheddar to serve.
Thai Shrimp Soup
In bowl, cover 1 oz. rice noodles (linguine style) with hot water. Let stand 10 minutes; drain. Heat 2 c. Basic Soup to boiling. Stir in 4 oz. shelled and deveined med. shrimp, 12 halved snow peas, a pinch ground red pepper, and soaked noodles; heat to boiling. Reduce heat; cover and simmer 2 to 3 minutes or until shrimp turn opaque, stirring occasionally. Remove saucepan from heat; stir in 1/4 c. light coconut milk, 1/2 tsp. grated fresh lime peel, and 2 tsp. fresh lime juice.
In nonstick saucepan, cook 4 oz. ground turkey breast, 1/2 tsp. paprika, a pinch caraway seeds, and a pinch salt 4 minutes or until turkey is browned and cooked through, stirring to break up turkey. Stir in 2 c.Basic Soup heat to boiling. Reduce heat; cover and simmer 5 minutes to blend flavors. Stir in 1/2 c. egg noodles, cooked as label directs; heat through. Remove saucepan from heat; stir in 2 Tbsp. reduced-fat sour cream.
Red Beans and Rice Stew
In saucepan coated with cooking spray, cook 2 oz. turkey kielbasa, cut into 1/2-in. pieces, with 1 sliced green onion (white part only; reserve green part for garnish), until sausage browns. Add 2 c. Basic Soup 1/2 c. rinsed and drained canned red beans, 1/2 c. cooked brown rice, and 1/8 tsp. Cajun seasoning; heat to boiling. Reduce heat; cover and simmer 5 minutes. Sprinkle with reserved green onion. Serve with hot sauce.
7-Day Eat-to-Lose Meal Plan
Breakfast: Fruity Cottage Cheese
Top 3/4 c. low-fat calcium-fortified cottage cheese with 1/2 banana, 5 strawberries, sliced, and 2 Tbsp. chopped walnuts.
Lunch: Tangy Roast Beef Sandwich
On 1 slice whole-grain bread, spread mixture of 2 tsp. reduced-fat sour cream and 1 tsp. prepared horseradish. Top with 3 oz. deli-sliced lean roast beef, 2 to 3 slices tomato, and second slice of bread. Drink 1 c. fat-free milk.
Dinner: Minestrone Soup
On the side: 1/2 c. plain nonfat yogurt and 1/4 c. raspberries.
Breakfast: Banana-Nut Cereal
1 c. Cheerios or 2/3 c. spoon-size shredded wheat with 1/2 banana, 1 Tbsp. chopped walnuts, and 1 c. fat-free milk.
Lunch: Caprese Salad
Toss together 15 grape tomatoes, halved, 8 (3/4-in.) chunks part-skim mozzarella, and 3 fresh basil leaves, chopped; sprinkle with balsamic vinegar. On the side: 1/4 c. hummus with 1/2 whole wheat pita.
Dinner: Mexican Chicken Soup
On the side: Tangerine & Avocado Salad. Toss 2 c. mixed greens with 1 tangerine, peeled and segmented, 1/4 avocado, chopped, and 2 green onions, sliced; sprinkle with balsamic.
Breakfast: Berry Yogurt Crunch
Top 1 c. plain nonfat yogurt with 1/2 c. spoon-size shredded wheat, crumbled, and 1 c. raspberries or sliced strawberries; drizzle with 2 tsp. honey.
Lunch: Black Bean Taco Salad
Toss 3 c. thinly sliced romaine lettuce with 1/2 c. rinsed and drained canned black beans, 3 green onions, sliced, 1⁄4 avocado, diced, 1/2 c. salsa, and 2 Tbsp. shredded reduced-fat sharp Cheddar. On the side: 5 lg. baked tortilla chips.
Dinner: Greek Fish Stew
On the side: Mediterranean Salad. Toss 2 c. mixed greens with 1/3 cucumber, peeled, seeded, and sliced, 1 slice red onion, 2 tsp. balsamic, and 1 tsp. olive oil.
Breakfast: Honey-Cinnamon English Muffin
Split and toast 1 whole-grain English muffin. Top each half with 2 Tbsp. low-fat calcium-fortified cottage cheese, then drizzle with 1/2 tsp. honey and sprinkle with cinnamon.
On the side: 1 pear.
Lunch: California Turkey Pita
Open whole wheat pita by cutting off 1-in. slice. Mash 1/4 avocado with a squirt of lime juice; spread inside pita. Stuff with 1 lettuce leaf, 2 oz. deli-sliced smoked turkey, 2 slices cooked bacon, cut up, and 3 thin slices
On the side: 10 strawberries.
Dinner: Southwest Chilli
On the side: 5 lg. baked tortilla chips.
Breakfast: Strawberry-Orange Smoothie
In blender, combine 1 c. unsweetened frozen strawberries, 6 oz. plain nonfat yogurt, 1/2 c. calcium-fortified orange juice, and 1 tsp. honey.
On the side: 1/2 toasted whole-grain English muffin topped with 1 tsp. light butter.
Lunch: Waldorf Chicken Salad
Toss 3 oz. cooked skinless, boneless chicken breast, cubed, with 1/2 apple, chopped, 1 stalk celery, thinly sliced, 1/2 c. halved red seedless grapes, and 2 Tbsp. chopped walnuts; serve on 1 c. mixed greens or baby spinach leaves. Dress with a mixture of 3 Tbsp. plain nonfat yogurt, 1 tsp. lemon juice, salt, and pepper.
Dinner: Thai Shrimp Soup
On the side: 1/2 apple or 1 kiwifruit.
Breakfast: Mexican Scramble
Beat 1 egg with 2 Tbsp. shredded reduced-fat Cheddar and a dash hot sauce. Cook in nonstick skillet, coated with cooking spray, over medium-high heat. Then spoon into 1/2 whole wheat pita and top with 2 Tbsp. salsa. Drink 6 oz. calcium-fortified orange juice.
Lunch: Salmon & White Bean Salad
Toss 3 oz. canned salmon with 3/4 c. rinsed and drained canned white kidney beans (cannellini), 1/2 c. sliced celery, and 2 green onions, sliced; serve over 1 c. romaine lettuce or baby spinach leaves. Dress with 1 Tbsp. lemon juice and 1 tsp. olive oil. On the side: 1 tangerine.
On the side: 20 red seedless grapes.
Breakfast: Nutty Oatmeal
Empty 1 packet instant oatmeal,
plain, into microwave-safe bowl and add 2/3 c. fat-free milk and 1 Tbsp. raisins. Microwave on High 1 to 2 minutes, then stir in 1 Tbsp. peanut butter and 1 tsp. honey.
Lunch: Ham Sandwich Supreme
On 1 slice whole-grain bread, spread 2 tsp. light mayonnaise. Top with 3 oz. thinly sliced extra-lean ham, 1 oz. part-skim mozzarella, sliced, 3 slices dill pickle, 1/2 jarred roasted red pepper, 1 to 2 slices red onion, several lettuce leaves, and a second slice of bread.
Dinner: Ref Beans & Rice Stew
On the side: 7 strawberries
Amazing Soup Diet: Shopping List
Your complete one-week shopping list
•Ground red pepper
•Nonstick cooking spray
Fruits and Veggies
•Baby spinach leaves, 4 bags (8 or 9 oz. each)
•Bell peppers, 2
•Carrots, 1 lb.
•Celery, 2 bunches
•Grape tomatoes, 1 pkg. (10 oz.)
•Green beans, 3/4 lb.
•Green cabbage, 1 sm. head
•Green onions, 1 bunch
•Mixed greens, 4 bags (10 oz.)
•Onions, 4, med.
•Raspberries, 1 pt.
•Red grapes, seedless, 1 lb.
•Red onion, 1
•Red potato, 1, sm.
•Romaine lettuce, 1 head
•Snow peas, 1/4 lb.
•Strawberries, 2 pts.
•Zucchini, 5, med.
•Basil, 1 bunch
•Cilantro, 1 bunch
•Dill, 1 bunch
•Garlic, 1 lg. head
•Bread, whole-grain, 1 loaf (80 calories per slice)
•Brown rice, precooked, 1 pkg. (8.8 oz.)
•Cheerios, 1 box
•English muffins, whole-grain, 1 pkg.
•Fusilli or rotini pasta, whole wheat, 1 box (16 oz.)
•Instant oatmeal, plain, 1 box
•Pitas, whole wheat, 1 pkg.
•Shredded wheat cereal, 1 box
•Tortilla chips, baked, 1 bag
•Butter, light, 1 pkg. (8 oz.)
•Cheddar cheese, reduced-fat, shredded, 1 pkg. (8 oz.)
•Cottage cheese, low-fat, calcium-fortified, 1 container (8 oz.)
•Eggs, 1/2 dozen
•Feta cheese, 2 oz.
•Milk, fat-free, 1/2 gallon
•Mozzarella cheese, part-skim, 1 pkg. (8 oz.)
•Parmesan cheese, grated, 4 oz.
•Romano cheese, grated, 4 oz.
•Sour cream, reduced-fat, 1 container (8 oz.)
•Yogurt, plain, nonfat, 1 container (32 oz.)
Meat and Fish
•Bacon, 1 pkg. (8 oz.)
•Catfish or cod fillet, skinless, 4 oz.
•Chicken breast, skinless, boneless, 12 oz.
•Ham, extra-lean, deli-sliced, 1/2 lb.
•Roast beef, lean, deli-sliced, 1/2 lb.
•Salmon, 1 can (3 oz.)
•Shrimp, med., 8 oz.
•Turkey, smoked, deli-sliced, 1/2 lb.
•Turkey breast, ground, 1 lb.
•Turkey kielbasa, 2 oz.
•Black beans, 1 can (15 to 15.5 oz.)
•Chicken broth, 1 can (48 to 49 oz.)
•Coconut milk, light, 1 can (14 oz.)
•Dill pickles, 1 jar
•Egg noodles, 1 bag
•Horseradish, 1 jar
•Hummus, 1 container (7 oz.)
•Kidney beans, white (cannellini), 2 cans (15 to 15.5 oz. each)
•Orange juice, calcium-fortified, 1 pt.
•Raisins, 1 sm. box
•Red beans, 1 can (15 to 15.5 oz.)
•Red pepper, roasted, 1 jar
•Rice noodles, linguine style, 1 box
•Salsa, 1 jar
•Tomatoes, whole, in juice, 2 cans (28 oz. each)
•Walnuts, 3 oz.
•Corn kernels, 1 pkg. (10 oz.)
•Strawberries, unsweetened, 1 bag (8 oz.)
Tempted to cheat? There’s no need. You can snack on soup or veggies. And twice a week, enjoy a 100-calorie treat. Choose from our list or find other options.
• 1 pack of 100 Calorie Oreo Thin Crisps
• 4 Hershey’s Kisses
• 1 grande Starbucks cappuccino with fat-free milk
• 1 glass of wine (4 oz.)
• 1 bottle light beer
Rose (author) from London, UK on January 08, 2013:
Thank you for the lovely comments. I am sorry that I didn't answer you for such a long time but I am back now and hope to share more hubs with you. I have been very busy with the baby who is a toddler now, then started to work again, try to loose the baby fat, save money for the young addition. Please follow me as I will be sharing all these with you very soon.
Cathy Devitt on May 29, 2012:
I would like to try it but the shopping list is too long and complicated. I am put off before I start. I will do the soup though and make up my own, less interesting, other meals. Thanks for the recipe.
Allan George on January 29, 2012:
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Rose (author) from London, UK on November 16, 2011:
Thank you for the supportive comments dear Personal Trainer.
Personal Trainer on July 29, 2011:
Thanks so much for positing, it's nice to see every piece of high quality content you post on your blog.
Rose (author) from London, UK on February 14, 2010:
Thanks for following nadp. I have lost 4 pounds(2kg) on a similar diet which I created but not published here yet. So I'd think the same result on Dr Oz's Soup Diet. Also what I have learnt from my weight loss experience is exercising is the key and I think at least 30 minutes a day and it is better if you can do it longer. Check my previos hub, you will see my before and after pictures there :)
nadp from WEST PALM BEACH, FLORIDA on February 14, 2010:
Thanks for this excellent hub! This diet sounds really good - I might try it. If you you don't mind sharing this information, how long were (have) you been on it, and how much weight have you lost? What can someone expect to lose in one week?