Spring into Shape with Soup for Dinner

Dinner is the one meal of the day we are most likely to overindulge. Doing so too often can lead to weight gain and disrupt much needed sleep. Small changes to your evening meal can help balance your calorie budget and allow you to enjoy indulgences here and there! Broth-based soups loaded with veggies and lean protein provide a lot of volume filling you up for little calories. Spring into shape with this delicious soup before dinner to control appetite, or as a meal itself.

Spring into Shape Soup


1 Tbsp olive oil
1 medium yellow onion, chopped
2 cloves of garlic, diced
1 lb. chicken breast, cubed
1 c. diced carrot
1 c. diced celery
1 c. diced asparagus
1 c. frozen peas, thawed
4 sprigs fresh thyme
3 bay leaf
5 c. water or low-sodium broth
Salt and pepper to taste

  • In a large stockpot, sautée oil, onion, and garlic over medium heat. Add chicken and cook 5-7 minutes.
  • Add carrot, celery, asparagus & peas. Cook for 10 minutes or until vegetables are fork-tender.
  • Add thyme, bay leaf, and water. Bring to a boil, then reduce heat to low and let simmer at least 10 minutes. Season with salt and pepper to taste. Remove bay leaf before eating.

Tip: Reduce prep time by substituting frozen vegetables and rotisserie chicken.

Nutrition Facts

Yield: 10 cups (serving size 2 cups)
178 calories
24g protein
11g carbohydrate (4g fiber)
4g fat (1g saturated)
53mg cholesterol
134mg sodium


Sarah Mattison Berndt, MS, RD, CD
Owner Fit Fresh Cuisine & Hybrid Athletic Club

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