Pumpkin and Chicken Soup

Hey there,

Getting in a healthy and balanced lunch (or light snack) is where many people in Western society drop the ball. The deli trade in town and city centres has never been so good, despite supposedly being in a global recession (doom and gloom).

If you suffer each day from any of the following ailments then this recipe is right up your street:

  1. Lack of energy/productivity in the afternoon
  2. Cravings filthy snacks that you know will add to your waistline… guess when?….. Afternoon (correct).
  3. Get a little short tempered and moody with others…. Guess when? Afternoons
  4. Can’t focus on what your “boss, husband, wife, dog, cat” is talking about…. Guess when? You get the point.


Many of our personal training clients ask us for healthy alternatives that are quick and easy to make. I have to be honest and say that usually if something is that quick to make…. It is probably too good to be true in terms of being good for you.

There are however a few exceptions.

So, what if you could spend around an hour making up all your lunches for the week at the same time? Would that help?

If you took a balanced soup recipe like the one below and perhaps also made a second batch swapping in a few differing ingredients you’d be good to go monday to friday for sure and possibly the busy weekend also.

But Andy, won’t the soup go off?

Well, this is where you have to be cute and organised.

Simply buy 5-10 decent sealable tupperware pots (don’t go cheap here guys you want quality and lastability), carefully weigh out the servings to 251g and stick a label on each tub.

Write the day, the calories (if calorie logging to a goal) and any other info you’d like. Place 3 of the 5 tubs in the freezer and the others in the fridge, simply pull out of fridge or freezer each morning and by lunch it should have defrosted.

Simply either microwave or boil up in a sealable pot and consume.

Easy as that really.

The prep time of this one is approx 1 hour which is not bad for a whole weeks worth. I’d recommend making it up whilst cooking dinner one evening also to further save time and keep you organised and right on track to your goals.

Enjoy and don’t forget to comment below and share this with friends using the fb and twitter buttons (we’d like to help as many people as possible feel energised into the late afternoon and achieve their fitness goals too).


Pumpkin and Chicken Soup



This Recipe is great for those looking to shed some excess pounds and get lean.

Pumpkins have plenty of anti-oxidants, dietary fibre are low in calories and contain no saturated fats. Pumpkins are abundant in minerals and vitamins and also taste great.

Adding lean organic chicken will mean there is plenty of protein for building / repairing lean muscle which will also add in plenty of balance to this meal. This means you will satisfy the bodies appetite for longer and thus stop the “bad idea bears” making you crave filthy fattening sugary snacks.

Hope you enjoy. Please post if you enjoy! Be sure to check out our other snacks to add variety to your nutritional regime.



  • 12 servings



  • 2kg of Pumpkin (dark green skin is easier to cut, be careful)
  • 400g of organic chicken breast (skin off)
  • 2 large onions diced or sliced
  • 2 potatoes peeled and diced
  • 1 tbsp of Extra Virgin Olive Oil
  • 1 litre of beef stock or 4 x stock cubes grounded into 1 litre of water (Is better to make own as even leading brand Oxo has flavour enhancers such as mono-sodium glutamate in their cubes).
  • 1 teaspoon of ground cumin

How to make:

  • Chop pumpkin into 1 inch cubes and keep to one side
  • Dice the chicken and cook in a frying pan with half of the olive oil until very lightly golden.
  • Dice onions, throw in a large pot with rest of the olive oil. Cook for 5-10 minutes. Careful not to burn them.
  • Once onions are cooked, add in the cooked chicken and stir for 1 minute. Turn the heat right down.
  • Add in the ground cumin and stir for 30 secs. Again try not to burn.
  • Add in the chopped pumpkin and diced potato. Stir so you coat in the cumin and onion.
  • Turn up the temperature. Add the stock (make sure the liquid only comes halfway to three quarters of the way up the pot to ensure that the soup is nice and thick). When the pot starts to boil turn down the temperature to about half. Place lid on and allow to simmer for approximately 20 mins.
  • Before taking off the hob, make sure that the pumpkin is soft. To do this simply skewer a piece and feel for resistance.
  • Whizz the soup in a food blender or alternatively a hand blender
  • Serve. If you want to add a healthy alternative to bread which can bloat… Try Dark Rye bread for healthier carbs. Or try celary sticks


Servings per package: 12
Serving size: 251g
  Average Serve 251g Average 100g
Energy  599.63 kJ  238.7 kJ


Cal  56.83 Cal


g  4.23 g
Fat, total


g  0.84 g
– saturated


g  <0.4 g


g  7.26 g
– sugars


g  1.48 g


mg  9.5 mg


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For lunch servings you will most likely need to increase size of portion according to your nutritional programme rules. EG a person on 1600 cals per day may require a 300-400 calorie lunch so adjust accordingly. By the same token if it is a “snack meal” then would be between 200 – 250 cals.

For example:

200 cals Snack meal = 352 gram portion.

250 cals Snack meal = 439 gram portion.

300 cals Lunch meal = 527 gram portion.

400 cals Lunch meal = 703 gram portion.

IMPORTANT: Remember any breads or drinks had with this meal bring their own nutrition to the table with additional calories and nutrients (hopefully). So bear that in mind and factor it onto your nutritional logging regime.

If you enjoy hit us up with a comment at the bottom of this post.

Andy Blackwell’s passion is helping people in his community and further afield achieve there fitness goals and achieve better life balance.

For lunch serving you will most likely need to increase size of portion according to your nutritional programme rules. EG a person on 1600 cals per day may require a 300-400 calorie lunch so adjust accordingly.

See how he and his team of Bromley Personal Trainers can help you and your friends look and feel top of your game.

Look here for a few examples of how the “A” team has helped other locals get in Great Shape

Enjoy the soup, Andy