Toss together delicious System 20–inspired soups!

1. CHOOSE A BROTH.

Start with a 32 oz. package of low-sodium broth as your base—consider selecting bone broth (like Pacific Foods brand), which contains slimming amino acids. Or use your own homemade broth. (Tip: Try using leftover turkey bones!)

2. ADD BEANS AND GREENS. On Dr. Oz’s System 20 plan, you’ll add 2 cups of beans and 4 cups of leafy greens to each 4-serving batch of soup. Beans help you feel satisfied and spike fat burn by 25%, while greens fill you up and provide slimming minerals.

3. PICK ADDITIONAL FLAVORS. For hearty soup with hunger-dampening power, include up to 2 cups of your favorite vegetables, like tomatoes, onions, celery or carrots. You can also add up to 1 cup of high-protein grains, like amaranth or buckwheat, for texture.

4. STIR IN HERBS AND SPICES. Stir in up to 4 tsp. (total) of your favorite herbs and spices, such as turmeric, cumin, thyme, sage or cayenne. Not only do these picks add big flavor, but herbs and spices are studyproven to dial back inflammation and fire up fat burn.

5. SIMMER AND ENJOY. To make four servings in a stockpot: Sauté base vegetables (like onions, carrots, squash or celery) until soft. Stir in 32 oz. of broth, additional vegetables (except leafy greens) and any spices desired. Let soup simmer for 25 minutes or until vegetables are cooked to desired softness. Stir in leafy greens as well as pre-cooked beans and grains; simmer for 5 minutes to heat through.

Prefer to use a slow cooker? Combine vegetables, stock and spices and cook on low for 8 hours or high for 4 hours. Add leafy greens and pre-cooked beans and grains for the last 10 minutes of cooking.

Once the soup is cooled, ladle it into heatproof individual-size containers or gallon-size zip-top freezer bags, making sure to label containers with the date—soup keeps in the fridge for about five days and in the freezer for three months.