7-Day Soup Challenge

7-DAY SOUP CHALLENGE INSTRUCTIONS

Each day should look something like this:

*Note: Drink 1 full cup of water before each meal

Meal 1: consume 2 hours after waking up

1.5 cups of soup

Meal 2: consume 2.5 hours after completing meal 1

1.5 cups of soup

Meal 3: consume 2 hours before going to sleep

Large green salad with 3 oz of grilled chicken or seafood if desired OR 1.5 cups of soup

Snack: You’re allowed two snacks throughout the day of 150 calories of less.  You decide when you eat it.

30 minutes of exercise 5 of the 7 days.  This can be a combination of cardio and strength training.  Don’t do more than 2 days consecutively before you take a rest.  Some exercise suggestions include: fast walking, jogging, cycling, row machine, jump rope, jumping jacks, elliptical, treadmill, dumbbells, resistance bands, free weights.  Try to alternate your intensity during your workout when doing cardio. For example do 35 seconds of high intensity and then 25 seconds of low intensity or rest.  Then go back to high intensity. Keep alternating.

-you can use my soup recipes that are posted, or your own.  However, no thick, overly-creamy soups are allowed

-NO SODA

-NO SWEETENED DRINKS

-NO FRIED

-NO BREAD

-1 cup of coffee allowed (50 calories or less) per day

-1 cup of fresh juice allowed per day

-Flat or fizzy water allowed—unlimited quantity (no artificial sweeteners, but you can squeeze citrus like lemon or lime in the water)

ROASTED RED

PEPPER SOUP

SERVES 4 (MAKES ABOUT 6

CUPS)

1 tablespoon extra-virgin olive oil

1 yellow onion, chopped

1 clove garlic, smashed

1/2 teaspoon sweet paprika

One 12-ounce jar roasted

red peppers, drained

and coarsely chopped

1 quart low-sodium chicken stock (or substitute vegetable broth)

2 tablespoons nonfat Greek yogurt

Slice fresh basil, for optional garnish

1. Heat the olive oil in a large saucepan over

medium-high heat. Add the onion and

garlic and cook until softened but not

browned, about 4 minutes. Add the paprika

and cook for about 1 minute.

2. Add the red peppers and chicken stock

and bring to a boil. Season with salt and

pepper to taste. Reduce the heat to medium-

low, cover, and simmer for about 10

minutes.

3. Working in batches, puree the soup in

the blender and return it to the saucepan.

Keep warm until ready to serve.

4. Ladle the soup into warm bowls; top with

a small dollop of yogurt; and garnish with

basil, if using.

ROASTED CAULIFLOWER CURRY SOUP

SERVES 4 (MAKES ABOUT 6 CUPS)

1 head cauliflower (2 to 3 pounds), cut into small florets

2 tablespoons extra-virgin olive oil

Salt and pepper, to taste

1 small white onion, chopped

2 cloves garlic, chopped

1 small bay leaf

1 teaspoon mild curry powder, plus more as needed

Pinch cayenne pepper

1 quart vegetable broth

1. Preheat the oven to 450 degrees F. Line a

baking sheet with parchment paper.

2. Spread the cauliflower in an even layer on

the baking sheet. Drizzle 1 tablespoon of

the olive oil over the cauliflower and toss it

well to coat.

3. Dust the cauliflower with salt and pepper,

and roast, tossing occasionally with a spatula

until golden brown, for about 20 minutes.

Remove from the oven and reserve

about 1 cup of the smallest florets.

4. While the cauliflower roasts, heat the remaining

1 tablespoon of the olive oil in a

large saucepan over medium heat. Add the

onion, garlic, bay leaf, curry, and cayenne

and cook slowly until very soft, about 10

minutes.

BROCCOLI

AND TOASTED

GARLIC SOUP

SERVES 4 (MAKES ABOUT

8 CUPS)

1 tablespoon extra-virgin olive oil

3 large cloves garlic, very thinly sliced

1 small white onion,chopped

2 stalks celery, sliced

1 small russet potato,peeled and diced

1 quart low-sodium chicken stock (or substitute low-sodium vegetable broth)

1 pound fresh broccoli florets, chopped

1/4 cup fresh, flat-leaf parsley leaves, plus more chopped for garnish

Freshly ground black pepper, to taste

1. Heat the olive oil in a large saucepan over

medium-low heat. Add the garlic and cook

just until the slices turn very light golden

brown. Do not overcook or the garlic will

be bitter. Transfer the garlic to a paper

towel-lined plate to drain.

2. Increase the heat to medium-high and

add the onion and celery to the pan. Cook

until the onion is softened, about 5 minutes.

Add the potato and chicken stock

and bring the mixture to a boil. Season the

soup with salt and pepper, cover, and cook

for 10 minutes.

3. Add the broccoli to the pan and cover.

Cook until the broccoli is bright green and

very soft, 6 to 8 minutes. Remove from the

heat and stir in the parsley leaves.

4. Working in small batches, puree the soup

in a blender or with a handheld immersion

blender, and return it to the pan.

If the soup is too thick, thin with a little

chicken stock. Season with pepper to taste.

SUMPTUOUS BUTTERNUT SQUASH SOUP

SERVES 6

2 tablespoons organic butter

1 red onion, chopped

1 large clove garlic, minced

½ teaspoon grated nutmeg

1 cup cubed peeled Gala or Fuji apple

2 pounds butternut squash, peeled and seeded

3 cups organic vegetable stock mixed with 3 tablespoons extra-virgin olive oil

1 teaspoon ground cumin

¼ cup organic buttermilk

Salt and freshly ground pepper

1. In a large saucepan or pot, melt butter over medium heat and add onion and garlic. Sauté until soft, about 5 minutes. Sprinkle nutmeg on the apple and add to saucepan.

2. Cut squash into 1-inch chunks.

3. Add squash, stock, and cumin to the saucepan and bring to a simmer, cooking until squash is tender, 10 to 15 minutes.

4. Transfer squash chunks and buttermilk to a food processor or blender and puree until smooth.

5. Return blended squash to pot. Stir and let simmer over low heat for approximately 5 minutes and season with salt and pepper.

CHILLY CUCUMBER SOUP

SERVES 6

3 cucumbers, halved, peeled, seeds scraped out with a spoon, diced

Sea salt to taste

1 cup organic free-range chicken broth

2 cups organic low-fat buttermilk

2 cups organic low-fat plain Greek yogurt

2 tablespoons chopped fresh dill

¼ cup extra-virgin olive oil

1 clove garlic, peeled

3 tablespoons fresh lemon juice

½ cup chopped fresh flat-leaf parsley

5 scallions, chopped

¼ cup extra-virgin olive oil

Salt and freshly ground pepper

1. Sprinkle cucumbers with 1 teaspoon salt and let stand for 10- to 15 minutes.

2. Put broth, buttermilk, yogurt, cucumbers, dill, garlic, lemon juice, parsley, scallions, oil, and yogurt, salt and pepper in a blender or food processor and purée puree until smooth.

3. Refrigerate for 1 hour and serve cold.