ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Filling Soup Recipes for the 5:2 Diet

Updated on May 30, 2013

Imagine a diet that not only improves your overall health and staves off age-related disorders, but helps you lose weight and keep it off. While it sounds almost too good to be true, the 5:2 Diet is all that and more!

Introduced in Britain in 2012, the 5:2 Diet can really work wonders. I've been following it diligently for five months and have dropped a nice amount of weight - not too fast, not too slow - and my energy level is through the roof. My skin looks clearer and tighter, too, and my blood pressure and pulse are back down into normal ranges.

Conceptually, it's a simple diet to follow:

  • For 5 days each week, you eat "normally" - if you're good at gauging "normal," then no need to count calories. However, if you're prone to overeating as I was at first, track your food intake and aim for about 2000 calories per day (2500 for men).
  • For the remaining 2 days each week, cut your calories back to 500 for women, 600 for men. While this seems drastic, it's the "intermittent fasting" (mixing up the caloric intake from day to day) that triggers the release of all the good anti-aging and health-promoting chemicals.

While there are different tips and tricks to coping with the 500-calorie days, one of my favorites is soup! With just a few ingredients and minimal preparation time, it's easy to whip up a batch of filling, healthy soup that runs about 50 calories per serving. You can even make some in advance and freeze into individual servings so you'll always have something quick and filling readily on hand.

Cauliflower Soup

I adore cauliflower! At only about 0.25 calories per gram, it's a low-calorie veggie that's packed with filling fiber and healthy nutrients. And in cooking, it takes on much of the flavor of your other ingredients, making it a highly versatile add-in.

I make this no-fuss soup regularly for my 500-calories days. It freezes well, too, so I'll stock up when cauliflower's on sale.

5 stars from 2 ratings of Low-Calorie Cauliflower Soup

Cook Time

Prep time: 5 min
Cook time: 15 min
Ready in: 20 min
Yields: About six 1-cup servings.


  • 1 Head of fresh cauliflower, cut into florets
  • 4 cups Vegetable stock, I like the flavor of Pacific Organic Vegetable Broth, but any should work well.
  • 1 tsp Orange zest
  • 1 cup water
  • Sriracha sauce, optional


  1. Pour the vegetable stock into a medium saucepan and add 1 cup of water. Heat over medium-high heat until boiling.
  2. Add the cauliflower and the orange zest, and reduce the heat to medium-low.
  3. Cook until the cauliflower is easily pierced with a fork, about 5-10 minutes.
  4. Remove the pot from the stove and let cool for about 5 minutes.
  5. Puree the soup either in the pan with a hand mixer, or transfer to a blended.
  6. To serve, pour 1 cup into a soup bowl and add a swirl of Sriracha sauce.
Nutrition Facts
Serving size: 1 cup
Calories 50
Calories from Fat0
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Low-Calorie Tomato Soup

While I adore smooth, cream-based tomato soups, they're best saved for the non-fast days! As a low-calorie substitute, try this pureed blend of tomatoes and herbs. Play around with different herb blends to change up the flavor. This recipe comes out to about 45 calories per one cup serving.


  • 3 cans diced tomatoes
  • 2-3 cups chicken or vegetable stock
  • 1 tsp tarragon
  • 1 tsp garlic powder
  • 1/4 tsp black pepper
  • Greek yogurt, plain and nonfat (optional)


  1. Pour the tomatoes into a medium saucepan and sprinkle with the tarragon, pepper, and garlic powder.
  2. Heat at medium until gentle bubbling starts, stirring continually to prevent burning.
  3. Add the stock and bring to a low boil.
  4. Turn down the heat, cover the pot, and simmer for about 10 minutes.
  5. Remove from heat and let cool about 5 minutes.
  6. Puree using a hand mixer or blender.
  7. To serve, pour one cup of soup into a soup bowl and garnish with a tsp of plain, nonfat Greek yogurt.


    0 of 8192 characters used
    Post Comment

    No comments yet.


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
    ClickscoThis is a data management platform studying reader behavior (Privacy Policy)