It's really cold outside. Like four-letter word cold.
I. do. not. like. it.
That being said, the benefit of cold weather is it justifies my love of soup. Also, because I'm working on eating healthier - soup has become a major part of my diet. Why you ask? Because if done correctly, it can be filling for minimal calories. This is good because your brain says, "Hey body - we are full. Burn some of that extra off." but your body says, "We can't burn that! Guess we'll just have to eat some of the fat reserves." It's pretty darn great. You can't do it all the time, but a few times a week or as emergency snacking, it's brilliant! Now most of what I'm going to discuss here is meant to managing your eating at work - but you can apply it at home very easily.
Now there are a plethora of soup options. Some of them are so unhealthy you gain weight just looking at them. You know what I'm talking about - those rich, thick, creamy soups that weigh too much on the spoon - not to mention your body. They include unhealthy amounts of cream, butter, cheese and we all love them.
Don't eat them a lot. In fact, sparingly is key with those. They should be a small side to a regular meal. By small side, I mean a cup or less. Not a bowl or less - a cup or less. SMALL side. If a cup of the soup is 300 calories or more, you don't need a bowl of it. You may want it, but no one needs it.
Right, so broth based soups are a much healthier way to go but those can also be dangerous depending on the ingredients and how they are prepared. You can usually get a decent protein rich soup for about 250 calories or less per serving. There are some canned soups which promise 100 calories or less per serving (2 servings+ in a can) because they know you're likely going to eat the whole can. My problem with these is the amount of processed ingredients, sodium, and unknown cooking process involved. Just cause the label says healthy don't make it so.
Making soups yourself is ideal. There are lots of easy recipes online. I'll give you a few links below, but know that if you can access a microwave or small stove at work - you can make some decent meals in under 5 minutes and WAY under 200 calories.
If you stock yourself with fresh cut up veggies (or a bag of frozen veggies portioned out individually), cheese sticks, cut up chicken breast or some eggs (even fresh deli meat works in a pinch) - you can create a number of soups depending on the base you start with. Also keep in mind that a can of pre-cooked beans (while somewhat processed) can thicken up a broth based soup easily!
One of my new favorite discoveries is Swanson's Flavor Infused Broths. I will have them by themselves as a soup at times. Sometimes they are just a "warm me up" snack. They range from 15-30 calories per cup. They have more sodium than I would prefer, which is why they can't be a regular thing, but they are yummy. Flavors: Mexican Tortilla, Louisiana Cajun, Thai Ginger, Chinese Hot and Sour and Tuscan Chicken.
If you're sticking with basic or homemade chicken, beef, vegetable or seafood stocks - invest in decent seasonings to leave at work. Garlic and Onion powder along with salt and pepper are basics.
If you are cooking at home, use fresh ingredients and let things simmer and cook. You'll thank yourself later. The flavors will be richer and the sodium will be less. The biggest thing to watch at home is additives that increase your fat content.
So I promised you links, right? Here you go! Remember, some of them you an make as is, other's you may have to adapt.
Six simple 5 ingredient soup recipes
Corn bacon chowder recipe
Southwestern chicken white bean soup recipe
Weight Watchers 5 can soup recipe
Food.com: 5-ingredients-or-less-soups
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