When you want something light but full of flavour, a homemade hot and sour soup takes some beating. Fragrant, spicy, tangy and loaded with tofu and vegetables, it delivers a proper 12g of protein for just 160 calories. It is my answer to the days when a bland soup will not do and I want something with a real kick that still keeps things lean.
A quick word first: I am not a doctor or a dietitian, just someone who lived this. None of these foods or supplements are medication, and if you are on a GLP-1, check anything new with your GP or pharmacist. Right, let us get to it.
For the wider approach to eating on the jab, see my complete GLP-1 guide, and for protein targets, how much protein per day.
Why this soup punches above its weight
This proves a light lunch does not have to be a boring one.
Tofu makes it genuinely high-protein. Unlike most vegetable soups, the tofu here brings a proper 12g of protein, which is what makes this a satisfying meal rather than just a warm starter.
Big flavour, few calories. The heat, the sourness and the aromatics mean you get an intensely flavourful bowl for very little — flavour is a brilliant tool for feeling satisfied on fewer calories.
The spice can help you slow down. A spicy soup makes you eat more slowly and sip, which suits a GLP-1 stomach and helps you notice when you are full.
Beating the takeaway craving at home
One of the traps on any weight-loss journey is the takeaway craving — that specific want for something hot, savoury and a bit exciting that a plain meal does not satisfy. Learning to make versions of those flavours at home was a genuine turning point for me. This hot and sour soup scratches exactly the itch a Chinese takeaway would, for a tiny fraction of the calories and none of the next-day sluggishness.
That is a skill worth building: working out which cravings keep derailing you and finding a homemade answer to each. It is far more sustainable than white-knuckling past them forever. This soup is my answer to the takeaway craving, and having it in my back pocket has saved me from many a regrettable order.
The macros that matter
Here is roughly what one serving gives you. Treat these as a guide rather than gospel, since it depends on your exact ingredients and portions:
| Approx per serving | Amount |
|---|---|
| Calories | ~160 kcal |
| Protein | 12g |
| Carbohydrate | 14g |
| Fat | 6g |
| Fibre | 4g |
The protein figure is the one I watch on a GLP-1. As a rough guide I aim for somewhere around 1.2 to 1.6g of protein per kilo of body weight across the day to protect muscle while losing fat, and I judge every meal by how much of that it contributes. I log meals like this in Cronometer (it is free) so I know I am actually hitting my targets rather than hoping. The first time I tracked properly I realised I was eating far less protein than I thought, so if you have never done it, give it two weeks.
What you need (serves 1)
- 150g firm tofu, cubed
- 600ml vegetable or chicken stock
- 1 handful mushrooms, sliced
- 1 small carrot, cut into fine matchsticks
- 2 spring onions, sliced
- 1 tbsp rice vinegar
- 1 tbsp soy sauce or tamari
- ½ tsp chilli flakes (or to taste)
- 1cm ginger, grated
- 1 tsp cornflour mixed with a little water
- 1 egg, beaten (optional, for extra protein)
How to make it
- Bring the stock to a simmer with the ginger, soy sauce, rice vinegar and chilli flakes.
- Add the mushrooms and carrot and simmer for 3–4 minutes.
- Add the cubed tofu and warm through gently.
- Stir in the cornflour paste and simmer for a minute until the soup thickens slightly.
- If using the egg, slowly pour the beaten egg into the gently simmering soup while stirring, to create egg ribbons and add extra protein.
- Taste and adjust — more vinegar for sourness, more chilli for heat.
- Serve topped with the sliced spring onions.
Making it even more of a meal
At 12g this is already a solid light lunch, and easy to build up:
Add the egg ribbons. Whisking an egg through takes the protein well past 15g and adds lovely texture — my usual move.
Add shredded chicken or prawns. Either turns it into a substantial, high-protein bowl.
Bulk it with more veg. Pak choi, beansprouts or shredded cabbage add volume and fibre for almost no calories.
Balancing the hot and the sour
The whole character of this soup lives in the balance between the heat and the sourness, and getting it right is very much to taste. The heat comes from chilli and ginger; the sourness from the rice vinegar. My advice is to start conservative on both and adjust at the end, because it is easy to add more and impossible to take it out. Taste, add a splash more vinegar if it needs brightening, a few more chilli flakes if it needs warmth, and keep going until it makes your mouth water. That is the sign you have nailed it. Unlike baking, soup like this is forgiving and adjustable, so trust your own palate rather than sticking rigidly to the measurements.
Best fresh, but the base keeps
This is quick enough to make fresh in about fifteen minutes, which suits it best — tofu and egg ribbons are nicest just made. If you want to prep ahead, make the seasoned broth in advance and keep it in the fridge, then it is just a few minutes to add the tofu and veg when you want it. Not a big freezer job, but a fast fresh one for my meal prep ideas for Mounjaro days.
How it fits a full day of eating
With 12g of protein, or more with the egg, this is a respectable light lunch that does not leave me short. I still make sure breakfast is protein-solid from my high-protein breakfasts and dinner delivers from my high-protein dinner list, but this pulls decent weight for a soup.
Add chicken or prawns and it becomes a proper protein meal in its own right, leaving the rest of the day relaxed. a protein shake covers any post-workout gap. As ever, it is the daily total that matters — my complete GLP-1 guide shows how I plan it.
No appetite today?
Light, brothy and warming, this is gentle on a low-appetite day, and the gentle heat can actually wake up an appetite that has gone missing. Even a small bowl gets protein and fluid in. When cooking is beyond you, HelloFresh keeps ready meals coming. More in what to eat with no appetite.
Supplements that pair well
A high-protein, veg-rich lunch like this leaves you free to focus supplements elsewhere. I take a daily Super Supplemental for general cover, and if you eat a lot of plant-based meals like this, Super Omega-3 EPA is worth adding since veg-heavy eating is low in omega-3. The free Lily & Loaf lifestyle analysis will point you to what you need.
Frequently asked questions
Is hot and sour soup good for weight loss?
This homemade version is excellent — big on flavour, 12g of protein from the tofu and just 160 calories. It beats a takeaway version, which is often much higher in salt, sugar and calories.
How do I add more protein?
Whisk an egg through for ribbons, or add shredded chicken or prawns. The egg is the easiest way to push it comfortably past 15g.
Can I make it without tofu?
Yes — use chicken, prawns or extra egg for the protein instead. The soup base and flavours work the same way.
How spicy should it be?
Entirely to taste. Start with half a teaspoon of chilli flakes and add more at the end. The balance of heat and sourness is the whole point, so adjust until it makes your mouth water.
Is it suitable for meal prep?
The broth base keeps well in the fridge, but add the tofu and egg fresh for the best texture. It is more of a quick fresh lunch than a big freezer batch.
The bottom line
Homemade hot and sour soup is the light lunch with a kick — fragrant, spicy, tangy and a genuine 12g of protein for just 160 calories. It beats a takeaway on every measure and scratches exactly that craving without the fallout. Add egg ribbons or chicken to make it even heartier. To find the supplements genuinely worth adding around a routine like this, the free Lily & Loaf lifestyle analysis is a quick, honest starting point.
The tools I lean on
If you are putting a GLP-1 routine together, this is the order I would do it in, free tools first:
- Track a fortnight of food in Cronometer so you can see your real protein and calories.
- Take the free Lily & Loaf lifestyle analysis to find the supplements actually worth buying.
- Start an Audible trial for something to listen to while you cook or walk.
- Keep HelloFresh on standby for the weeks cooking from scratch just is not happening.
A bit about me
I am Alan Spicer. I lost around seven stone on Mounjaro and filmed the whole thing, warts and all, on my YouTube channel. Simple, protein-first lunches like this were a real part of how I held onto muscle and kept the weight off.
This article shares my personal experience and general information only. It is not medical advice. Food and supplements support a balanced diet and healthy lifestyle and do not replace it or any treatment prescribed by your doctor. Speak to your GP or pharmacist before making changes, especially while on a GLP-1 medication. Nutrition figures are approximate and will vary with the exact ingredients and brands you use.
Inspired by the kind of fresh, wholefood lunches in the Lily & Loaf lunches collection. This is my own version, written from my own kitchen.
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