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The 5:2 Fast Diet Recipe Makeover: Tomato Soup for Fasting

Updated on February 20, 2014

People everywhere are discovering the benefits of Britain's 5:2 Fast Diet - anti-aging, improved health, and a very manageable (and doable) approach to weight loss.

Pioneered by Dr. Michael Mosley, I've found the 5:2 Fast Diet to be one of the easiest to follow. Five days a week (the "5" part of "5:2"), you simply eat normally - you don't have to count calories, but if you've lost touch with a normal intake, aim for about 2000 calories for women, 2500 for men. On the remaining two days (the "2" part of the "5:2"), you will need to count calories - 500 for women, 600 for men. And that's it! Five days without dieting and two low calories days.

In theory, you can eat whatever you like on any of the days. However, to keep your energy up on the two low calorie days, lean protein with lots of veggies will keep you feeling fuller.

In this article, we've madeover classic tomato soup into a 5:2 friendly version - high fiber and low calorie, but plenty of rich, tomato-y taste with a spicy zing.

5 stars from 1 rating of 5:2 Fast Diet Easy Tomato Soup

Cook Time

Prep time: 10 min
Cook time: 5 min
Ready in: 15 min
Yields: 2 servings


  • 1 can (15 oz) diced tomatoes
  • pinch black pepper
  • 1 tsp dried basil
  • 1/2 tsp Sriracha sauce
  • 1/2 can water
  • plain Greek yogurt, optional

Cooking Instructions

  1. Pour chopped tomatoes (with the liquid) into a small saucepan.
  2. Stir in the water, black pepper, basil, and Sriracha sauce.
  3. Heat over medium heat about 10 minutes.
  4. Remove from the heat and let cool for a few minutes.
  5. Blend in the pot with a hand blender or transfer to a traditional blender or food processor and blend until smooth.
  6. Serve plain or top with a small dollop of plain Greek yogurt.

Tomatoes - A 5:2 Diet Superfood!

Tomatoes can be a 5:2 dieter's best friend! Loaded with fiber and only 0.21 calories per gram (about 6 calories per ounce), you can munch away without busting your calorie limits. Tomatoes also are packed with nutritional boosters, including:

  • Lycopene: a powerful antioxidant linked to prevention of cancer and wrinkles.
  • Vitamin C: about 30% of your daily requirements in just 100 g (about 1 medium tomato)


This simple recipe is infinitely customizable! Mix up your food on the low calorie days by trying sone of these variations.

  • More veggies: Chop up a zucchini and a carrot, spray with cooking oil, and cook at 375 F until soft (about 20 minutes). Add the cooked veggies to the diced tomatoes, along with another can of water. Continue to cook and puree per the basic recipe, adding a little more water if the puree is too thick.
  • Fill up with cabbage: Cabbage has long been hailed as a dieter's secret weapon! It's super low in calories and jam packed with filling fiber. To add to your soup, add another can of water to the basic recipe, along with 1-2 cups of shredded cabbage (look for the pre-shredded packs in the grocery near the salad blends). Bring to a boil and then lower the heat and simmer for about 1 hour or until the cabbage is soft and tender. Skip the pureeing, this is great just as it is!
  • Curry-style: For a complete change of taste, replace the dried basil in the basic recipe with 1/4 tsp curry powder and 1 tsp dried coriander. Continue cooking as above and puree.

Nutrition Facts
Serving size: 1 cup
Calories 47
Calories from Fat0
% Daily Value *
Fat 0 g
* 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.


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