Low-Calorie • High-Volume • 30g+ Protein Per Bowl
📝 Quick Description
This upgraded cabbage soup is loaded with lean protein, fiber-rich vegetables, and metabolism-supporting spices. It’s light but satisfying and perfect for meal prep.
Unlike crash-diet cabbage soups, this one is balanced and muscle-friendly.
⏱ Servings & Timing
• Serves: 6 large bowls
• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Total Time: 45 minutes
🛒 Ingredients
🥬 Vegetables
• 4 cups chopped green cabbage
• 1 cup diced carrots
• 1 cup diced celery
• 1 bell pepper, chopped
• 1 small onion, diced
• 3 cloves garlic, minced
• 1 zucchini, chopped
💪 Protein Boost (Choose One or Combine)
Option 1 (Lean & High Protein):
• 1 lb (450g) lean ground turkey (93% lean)
Option 2 (Extra Lean):
• 1 lb shredded chicken breast
Option 3 (Plant-Based Add):
• 1 cup white beans (optional if not low-carb)
🥣 Broth Base
• 6 cups low-sodium chicken broth
• 1 can diced tomatoes (no sugar added)
• 1 tbsp tomato paste
🌶 Seasoning
• 1 tsp paprika
• ½ tsp black pepper
• ½ tsp chili flakes (optional)
• 1 tsp Italian seasoning
• Salt to taste
• 1 tbsp apple cider vinegar (brightens flavor)
Optional fat-burning boost:
• Pinch cayenne
👩🍳 Step-By-Step Instructions
1️⃣ Brown the Protein
In large pot:
Add lean ground turkey.
Cook over medium heat until browned.
Drain excess liquid if needed.
If using shredded chicken, skip this step.
2️⃣ Add Aromatics
Add:
• Onion
• Garlic
• Celery
Cook 3–4 minutes until fragrant.
3️⃣ Add Vegetables
Stir in:
• Cabbage
• Carrots
• Bell pepper
• Zucchini
Cook 5 minutes until slightly softened.
4️⃣ Add Broth & Simmer
Pour in:
• Chicken broth
• Diced tomatoes
• Tomato paste
Add seasonings.
Bring to boil.
Reduce heat and simmer 20 minutes.
Cabbage should be tender but not mushy.
5️⃣ Final Touch
Stir in apple cider vinegar.
Taste and adjust salt.
Let sit 5 minutes before serving.
💪 Nutrition (Approximate Per Serving)
Calories: 250–300
Protein: 30–35g
Carbs: 12–18g
Fat: 7–10g
Fiber: 4–6g
Very filling for the calories.
🔥 Why This Version Works for Fat Loss
✔ High protein protects muscle
✔ High volume = low calorie density
✔ Fiber keeps you full
✔ Warm soup reduces cravings
✔ Balanced macros prevent binge cycle
Crash cabbage soups fail because they lack protein.
This version does not.
🧊 Meal Plan Idea (Smart Version)
Instead of extreme 7-day crash diet:
Eat this soup for:
• 1–2 meals per day
• Pair with protein breakfast
• Add healthy fats moderately
This approach supports steady fat loss without hormone disruption.
🔄 Variations
Spicy Version
Add jalapeño + extra chili flakes.
Creamy Version
Blend ½ cup cottage cheese into one serving.
Extra Protein Version
Add ½ scoop unflavored whey isolate to individual bowl.
Low-Carb Strict
Skip carrots and beans.
