Soup & Supersets: The 14-Day Plan That Keeps You Full While You Lean Out

Contrary to what you might have heard, losing weight and getting lean is very straightforward. All you need to do is create an energy deficit by eating less and exercising more, forcing your body to burn fat for fuel.

The greater the deficit, the more fat your body will have to burn for energy (1).

That said, if the deficit is too big, you’ll probably experience severe hunger and weakness, which will bring your diet to a crashing halt and make working out all but impossible. So, the key to a successful weight loss diet is a modest food restriction combined with a sustainable exercise program.

Unfortunately, creating an energy deficit is often easier said than done, especially as most nutrition experts insist on things like tracking calories and managing macros. That’s not to say such a precise approach to body recomposition doesn’t work, but it certainly makes it more complicated than it needs to be.

I’m a veteran personal trainer and nutrition coach with more than 35 years of experience, and I’ve found that the most effective fitness and weight loss programs are usually the simplest. In this article, I share one of the most foolproof fat loss programs I’ve ever designed. Follow it for 14 days to lose fat quickly and easily.

How to Get Lean by Eating Soup

Most people eat three main meals a day—breakfast, lunch, and dinner. However, lunch and dinner tend to be the most calorific. Breakfast is usually a relatively light meal, especially as most people don’t have the time or appetite for something more substantial first thing in the morning.

So, with that in mind, the diet part of this program involves replacing your lunch and dinner with a high-protein, high-fiber broth-based soup. This will automatically reduce your energy intake by more than enough to create a substantial deficit.

There are several advantages to this compared to following a more conventional diet:

No Need To Count Calories Or Macros

Given that lunch and dinner are probably your biggest meals of the day, replacing them with a low-calorie soup will reduce your energy intake without having to count calories or macros. In my experience, this swap will slash 750-1000 calories per day from your diet, which, if you continue for 14 days, should result in a three-to-four-pound weight loss.

No Menu Planning

The hardest part of most diets is deciding what to eat. This indecision can lead to anxiety and confusion. Eating soup for lunch and dinner eliminates the need to make choices about what you’re going to eat—it’s soup or nothing! Such simplicity can be freeing and takes a lot of the stress out of dieting.

Keep A Lid On Hunger

Despite being low in calories, soup is relatively filling. Hunger is the enemy of weight loss and can derail even the most carefully planned diet. However, consuming soup instead of your usual meal will help keep you feeling fuller for longer despite the caloric reduction.

The soups in this article are high in protein and fiber—two proven appetite suppressants. In studies, eating soup instead of solids has been shown to be an effective weight loss strategy (2).

Meal Prep Is a Breeze

Making soup is pretty easy, and you can cook up large batches in advance, so you have no excuse for breaking your diet. For this plan, I usually make two different soups and enough for 2-3 days. I then portion the soup out into sealed containers so I can grab and go when it’s time to eat.

Pop your soup in a saucepan or microwave and reheat it when you’re ready. Alternatively, warm it up at home and pour it into a thermos for a healthy, weight-loss-friendly meal on the go.

Nutritious and Healthy

While there is nothing to stop you from buying pre-prepared soup, homemade options tend to be more nutritious and healthier. Storebought soups tend to be high in calories but low in protein and fiber, so they won’t be as filling or effective for weight loss.

That said, if you find a brand of soup that you enjoy and that contains plenty of protein and fiber, feel free to include it in your diet.

Soup Recipes To Try

While you can probably find or create your own weight loss soup recipes, here are four to get you started. Each one is easy to make, perfect for batch cooking, and super filling and tasty. Cool soups before refrigerating to maintain texture and flavor. Store in airtight containers for up to 4 days or freeze for up to 2 months.

1. Chicken & Lentil Power Soup

Servings: 4

Per serving: 280 kcal, 28 g protein, 22 g carbs, 6 g fat, 8 g fiber.

Ingredients

• 1 lb (450 g) skinless chicken breast, diced
• 1 cup dry red lentils (rinsed)
• 1 medium onion, chopped
• 2 carrots, diced
• 2 celery stalks, diced
• 4 cups low-sodium chicken broth
• 2 cups water
• 2 tsp olive oil
• 2 tsp smoked paprika
• Salt, pepper, garlic powder to taste

Instructions

1. Sauté onion, carrot, and celery in olive oil for 5 minutes.
2. Add chicken, paprika, garlic powder, salt, and pepper; cook until lightly browned.
3. Stir in lentils, broth, and water. Bring to a boil, reduce heat, and simmer 25–30 minutes until lentils are tender and chicken is cooked.
4. Shred chicken if desired and serve.

2. Turkey & Black Bean Chili Soup

Servings: 4

Per serving: 300 kcal, 30 g protein, 26 g carbs, 7 g fat, 9 g fiber.

Ingredients

• 1 lb (450 g) extra-lean ground turkey
• 1 can (15 oz/425 g) black beans, rinsed
• 1 can (15 oz/425 g) diced tomatoes (no added sugar)
• 1 cup corn kernels (fresh or frozen)
• 1 medium onion, diced
• 3 cups low-sodium chicken broth
• 2 tsp chili powder
• 1 tsp cumin
• Salt and pepper to taste

Instructions

1. Cook turkey and onion in a large pot until turkey is browned.
2. Add beans, tomatoes, corn, broth, and spices.
3. Bring to a boil, reduce heat, and simmer 20 minutes.

3. High-Protein Miso Tofu Soup (Vegan)

Servings: 4

Per serving: 260 kcal, 25 g protein, 20 g carbs, 6 g fat, 6 g fiber.

Ingredients

• 1 lb (450 g) firm tofu, cubed
• 1 cup edamame (shelled, cooked)
• 1 cup sliced mushrooms
• 2 cups chopped bok choy
• 4 cups vegetable broth
• 2 tbsp white miso paste
• 2 tbsp low-sodium soy sauce
• 1 tsp grated ginger
• 1 tsp sesame oil

Instructions

1. Heat sesame oil in a pot; add mushrooms and ginger, sauté 3–4 minutes.
2. Add broth and bring to a simmer. Stir in miso paste and soy sauce.
3. Add tofu, edamame, and bok choy. Simmer 10 minutes.

4. Shrimp & Vegetable Zoodle Soup

Servings: 4

Per serving: 270 kcal, 29 g protein, 18 g carbs, 5 g fat, 5 g fiber.

Ingredients

• 1 lb (450 g) shrimp, peeled and deveined
• 3 medium zucchini, spiralized
• 2 cups baby spinach
• 1 cup sliced carrots
• 4 cups low-sodium vegetable or seafood broth
• 2 tsp olive oil
• 1 tbsp lemon juice
• 1 tsp dried Italian herbs
• Salt and pepper to taste

Instructions

1. Sauté carrots in olive oil for 5 minutes.
2. Add broth and herbs, bring to a boil, and simmer 10 minutes.
3. Add shrimp and cook until pink, about 3 minutes.
4. Stir in zucchini noodles and spinach, cook 2–3 minutes more, finish with lemon juice

14-Day Superset Workout Plan

Supersets are one of the best ways to increase your energy expenditure during strength training. Most conventional workouts involve lengthy rests between sets, which limits your caloric expenditure.

But, with supersets, you do two exercises back-to-back, all but doubling the amount of work you can cram into your training session. In addition, for these workouts, you’ll mostly be doing upper body/lower body supersets, which, in my experience, are the most effective for torching calories.

Combined with replacing your lunch and dinner with a low-calorie soup, this approach will maximize fat loss.

For this plan, you’ll be doing full-body workouts while following a day-on/day-off schedule:

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 1	Workout 1		Workout 2		Workout 3		Workout 1
Week 2		Workout 2		Workout 3		Workout 1

For all supersets, perform the first exercise, designated a, for the prescribed number of reps. On completion, move quickly to the second exercise, designated b, and do the required number of reps. Rest for 60-90 seconds and then repeat the pairing. Do the specified number of sets and then move on to the next pair of exercises.

I also recommend walking 7-10k steps per day to further accelerate fat loss. It’s up to you when you get your steps in, but some studies suggest that fasted walking, i.e., before breakfast, may lead to better results (3). However, if that’s not convenient, feel free to do your steps whenever works best for you.

Before you begin weight training, spend 5-10 minutes warming up to get your muscles and joints ready. Begin with some light cardio, then move on to dynamic stretches and flexibility exercises that focus on the muscle groups and joints you’ll be using during your workout.

Workout 1

	Exercise	Sets	Reps	Recovery
1a	Goblet squat	4	12-15	60-90 seconds
1b	Lat pulldown		8-12
2a	Romanian deadlift	4	12-15	60-90 seconds
2b	Dumbbell bench press		8-12
3a	Reverse lunge	3	12-15 per leg	60-90 seconds
3b	Cable lateral raise		8-12
4a	Pallof press	3	12-15	60-90 seconds
4b	45-degree back extension		12-15

Workout 2

	Exercise	Sets	Reps	Recovery
1a	Leg press	4	12-15	60-90 seconds
1b	Push-up		AMRAP
2a	Seated leg curl	4	12-15	60-90 seconds
2b	Pull-up/chin-up		AMRAP
3a	Barbell hip thrust	3	12-15	60-90 seconds
3b	Dumbbell shoulder press		8-12
4a	Bayesian biceps curl	3	8-12	60-90 seconds
4b	Triceps rope pushdown		8-12

*AMRAP = As Many Reps As Possible.

Workout 3

	Exercise	Sets	Reps	Recovery
1a	Barbell squat	4	12-15	60-90 seconds
1b	Machine chest press		8-12
2a	Single-leg RDL	4	12-15 per leg	60-90 seconds
2b	Seated cable row		8-12
3a	Box jump	3	12-15	60-90 seconds
3b	Victory raise		8-12
4a	Hanging knee raise	3	12-15	60-90 seconds
4b	Banded good morning		12-15

Closing Thoughts

This two-week soup and supersets plan is proof that fat loss doesn’t have to be complicated. By replacing lunch and dinner with hearty, protein-packed soups and pairing them with high-intensity strength workouts, you’ll create a calorie deficit without the misery of constant hunger or endless cardio.

Stick with the plan, prep your soups ahead of time, and train with purpose—you’ll be surprised how quickly your body responds.

Ready to get leaner, stronger, and more confident? Grab your saucepan, cook up a batch of soup, and start Day One today.

References:

1 – Strasser B, Spreitzer A, Haber P. Fat loss depends on energy deficit only, independently of the method for weight loss. Ann Nutr Metab. 2007;51(5):428-32. doi: 10.1159/000111162. Epub 2007 Nov 20. PMID: 18025815.

2 – Foreyt JP, Reeves RS, Darnell LS, Wohlleb JC, Gotto AM. Soup consumption as a behavioral weight loss strategy. J Am Diet Assoc. 1986 Apr;86(4):524-6. PMID: 3958404.

3 – Vieira AF, Costa RR, Macedo RC, Coconcelli L, Kruel LF. Effects of aerobic exercise performed in fasted v. fed state on fat and carbohydrate metabolism in adults: a systematic review and meta-analysis. Br J Nutr. 2016 Oct;116(7):1153-1164. doi: 10.1017/S0007114516003160. Epub 2016 Sep 9. PMID: 27609363.

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