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.
