Best part, this ENTIRE huge pot of soup has UNDER 2,000 calories total! So in between your protein shakes, you can guilt free eat this soup pretty much as you want (always check with your dietician of course, but I ran the nutritional facts and was amazing as how few calories this filling soup has). This is LOW on protein so you can definitely pump up the protein in it just account for it overall. The soup is really helpful for me during stalls because I never am hungry, am getting my protein from shakes, but then can eat this during the day! You can also jazz it up sometimes by adding a little hot sauce (check nutrition label as many have carbs/sugars but even something like fresh chives on top of the soup can add another layer). I also sometimes squeeze a little lemon on the top of a bowl to add a citrus kick to keep it from being the same exact taste every time.
Note: you could definitely use some pre-made chicken stock or broth but I find even without it, the soup has TONS of flavor and can avoid the sodium spike from premade broths.
There are endless combos to this soup but the keys are TONS of spinach and kale plus celery and onions, they are all great and the kale/spinach is definitely a huge healthy filler. Same with the celery. The only ingredient I don’t really increase is carrots as they have a little more carbs than others. But ultimately, just adjust based on your goals. I don’t add potatoes for obvious reasons. You could throw in Brussel sprouts instead of cabbage as another idea.
While the beans and carbs add a bit of carbs, in terms of how much soup this makes the 1 can won’t make a big difference but you could always omit them. They do have some protein in them so it is a balance on what your needs are. But you can 86 these and I’d say throw in another head of celery, more kale/spinach.
This is super easy to sub in other veggies like green beans or broccoli or cauliflower, zucchini, asparagus, etc. Just try to stay away from starchy vegs.
