Spinach Soup (1 Cup)

Make the soup without potatoes, corn, rice, noodles, flour, or added starches; thicken it instead by blending extra spinach, zucchini, cauliflower, or cooked lentils.

Have a smaller bowl and pair it with protein such as chicken, tofu, eggs, fish, or unsweetened Greek yogurt.

Add a source of fat and fiber, such as avocado, chia seeds, ground flaxseed, or a small handful of nuts, to slow digestion.

Choose a broth-based recipe and avoid sweetened creamers, bottled sauces, or large amounts of high-carbohydrate vegetables.

Eat the protein or a small side salad first, then have the spinach soup rather than consuming it on an empty stomach.

Take a gentle 10–20 minute walk after the meal and compare responses across different soup recipes and serving sizes.