Chicken Soup Meal Makeover


Do you love snuggling up to a cup of chicken soup in the winter or when you're not feeling quite up to snuff? This is a heartier chicken soup meal that will make you smile without having to worry about the scale.

Traditional Meal: 862 calories and only 3 grams of fiber.

This typical Chicken Soup meal has:

  • 1 can Campbell’s Chicken Noodle Soup
  • 1 grilled cheese
  • 1 - 20oz Coke

This plate total is 862 calories and 3 of fiber. The lack of fiber will have you scavenging to see what else is in your refrigerator.

Chicken Soup Power Up

Powered Up Meal: 541 calories and 18 grams of fiber!

Instead of adding high fiber foods to the Campbell’s Soup, we’re giving you a simple recipe. This also helps keep sodium levels lower than what’s found in canned soups and it’s a tastier soup you will love. Here's a picture and list of ingredients used to create this Power Up meal.

  • 2 cups White Bean Chicken: 1 chicken breast, 2 cans Great Northern Beans, 1 can Rotel (or petite diced tomatoes if you don't like spicy food), White Chili Mix pack, and water
  • 16 Reduced Fat Wheat Thins
  • 1 pear

This meal total is now 541 calories and 18g of fiber. Wow...did you notice the calories were cut in half?! For those of you who like numbers, the fat went from 28g to 6.5g and the sodium was more than cut in half from 2906mg to 1192mg.

3 Grams of Fiber, 862 Calories 18 Grams of Fiber, 541 Calories
Before Power Up After Power Up
Ingredients Fiber Grams Calories Ingredients Fiber Grams Calories
Before Power Up Total 3 862 After Power Up Total 18 541
1 can Campbell’s Chicken Noodle Soup 1 120 2 cups White Bean Chicken Chili 9 300
1 grilled cheese sandwich 2 502 16 Reduced Fat Wheat Thins 3 140
1 - 20oz Coke 0 240 1 pear 6 101


Full Plate Living is a small-step approach with big health outcomes. It's provided as a free service of Ardmore Institute of Health.

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