A Simple Cabbage Vegetable Soup Recipe — and Why It Suits a GLP-1 Journey
This soup works well for people on Mounjaro or Wegovy because it is gentle on the digestive system, easy to batch-cook, and naturally low in calories — which supports a calorie deficit without requiring strict portion counting. The high water and fibre content from the cabbage helps with fullness, which many people find aligns well with the reduced appetite they experience on a GLP-1 medicine.
Basic Ingredients (serves 4–6)
- Half a medium green cabbage, roughly chopped
- 2 medium carrots, diced
- 2 celery stalks, sliced
- 1 medium courgette (zucchini), diced
- 1 tin (400 g) chopped tomatoes
- 1 medium onion, diced
- 2 garlic cloves, minced
- 1 litre (about 4 cups) low-sodium vegetable stock
- 1 teaspoon olive oil
- Salt, pepper, and herbs to taste (try thyme, parsley, or a bay leaf)
Method
- Soften the onion, garlic, and celery in olive oil over a medium heat for 3–4 minutes.
- Add the carrots, courgette, and chopped tomatoes. Stir briefly.
- Pour in the stock, add the cabbage, and bring to a gentle simmer.
- Cook for 20–25 minutes until the vegetables are tender.
- Season to taste. Remove the bay leaf if used.
Tips for Making It More Filling
Many people on GLP-1 medicines find their protein intake can slip when appetite is low — soup is an easy place to address that. Stir in a tin of drained cannellini beans or chickpeas for plant-based protein, or add shredded cooked chicken breast. A handful of spinach wilted in at the end adds iron and volume with almost no extra calories.
If you enjoy trying different low-calorie soups, you might also find this cabbage soup variation useful, or explore another take on the classic cabbage soup formula for a slightly different flavour profile. For days when you want something lighter, a fruit shake recipe can complement your meal plan well.
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Tracking what you actually eat — especially when portions are small and appetites vary day to day — is one of the most useful habits you can build on a GLP-1 journey. GLP Trackr's AI food photo scan makes this effortless: point your camera at your bowl and get an instant breakdown of calories, protein, and other macros, without manually searching every ingredient.
Because protein targets matter so much on this journey, the app also lets you set a daily protein goal and see at a glance whether a meal like this soup (with or without added protein) is moving you in the right direction. Over time, those daily logs build into insights that show you what your eating patterns actually look like — useful data to bring to your next appointment with your prescriber or doctor.
If you are ever unsure how your dietary choices fit alongside your prescribed medicine, your healthcare professional is the right person to ask. GLP Trackr helps you record the picture clearly so those conversations are more informed — it is not a substitute for their guidance.
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Frequently asked questions.
Cabbage vegetable soup is low in calories and high in fibre and water, which can support a calorie deficit and help with fullness. It is a practical meal choice for many people on a GLP-1 medicine, though individual dietary needs vary — your prescriber or doctor can give personalised guidance.
A basic cabbage vegetable soup made with stock and vegetables is typically around 60–100 calories per serving, though this varies with ingredients and portion size. Adding beans or chicken will increase the calorie and protein content. Logging it in a food-tracking app gives you an accurate figure.
Stir in drained cannellini beans or chickpeas for plant-based protein, or add shredded cooked chicken breast. A handful of wilted spinach also boosts nutrients. Protein is especially important during weight loss to help preserve muscle, so many people on GLP-1 medicines prioritise it at each meal.
Yes — this soup batch-cooks well. Refrigerate portions in sealed containers and consume within a few days, or freeze for longer storage. Batch cooking is helpful when appetite is unpredictable, as you always have a low-effort, nutritious meal ready without the need to cook from scratch.