March 7th, 2019

10 Stellar Step 1 Approved Soups

Can you say “s(o)uper”?!


Delicious Step 1 soup recipes that will fill you up, without filling you out!

In addition to being heartwarming, delicious and the ultimate comfort food, soups can be hugely helpful when attempting to lose or maintain weightespecially when following Step 1 of the F-Factor Diet, which is the most limited phase of the program. Simply put, soups are voluminous. They take up space in your stomach, which helps to fill you up, so you ultimately eat less. In fact, a 2008 study published in the journal Appetite, found that consuming as little as one bowl of low calorie soup before a meal lead to a 20% decrease in overall caloric consumption of that meal!

The one caveat is that they need to be done right. For the most part the soups that aid in weight loss are ones that are broth-based, rather than cream-based. Broth-based soups have a high-water content, which makes said voluminous food very low calorie. A heavy cream base, on the other hand, will be just thatheavy. You’re still looking at volume, but fat-laden, high-calorie volume that will weigh you down. Ultimately, your best bet for ensuring that your soup is healthy is to make it yourself at home. This way, you know exactly what’s in your soup: the amount of oil, added sugars, corn starch, NOODLES, pasta, rice….the list goes on…

By going the homemade route, the forkor should we say ladleis in your hand. You can load yours up with your favorite non-starchy vegetables, which are a FREE FOOD on F-Factor, and cut down on the excess sodium content typical of canned and boxed soups. You can even mimic the creamy consistency of a cream-based soup sans heavy cream by using the right ingredients. 


  • Load it up with your favorite non-starchy vegetables for added fiber and crunch.
  • Stick to low-sodium broths or make homemade stock for better flavor and heart health benefits.
  • Make a big batch in advance to have on hand for the week, or freeze for later use.

Better yet, check out any of the recipes we have for you here. They’re all approved for Step 1 of the F-Factor diet, so whip up a big batch in advance to have on hand as a satisfying go-to whenever hunger strikes. Whether you just got your wisdom teeth out, are looking to minimize your hunger at dinner or just want to curl up on the couch with a warm bowl of comfort, these recipes do the trick. In no particular order, here’s 10 delicious Step 1 soup recipes: 

CARROT CAULIFLOWER SOUP (per serving: 117 calories, 8g fiber) – A simple puree of yellow onion, celery, carrots, cauliflower and spices, this flavorful vegetable soup achieves a creamy consistency, yet is still a FREE FOOD on F-Factor. It’s the perfect way to warm up a cold winter night. To get this recipe, click here

GRANDMA CLAIRE’S HOMEMADE CHICKEN SOUP (per serving: 95 calories, 3g fiber) – Inspired by Tanya Zuckerbrot’s late Grandma Claire, this soup is all heart. It’s like a big hug from a loved one, but edible. And if you’ve got a case of the sniffles, this is the one you want to get a pot of on the stove, it’s full of ingredients that will have you feeling well again in no time. Jewish penicillin to the max!  To get this recipe, click here

ANTIOXIDANT-RICH 10 VEGETABLE SOUP (per serving: 92 calories, 5g fiber) – Think of this as the nonstarchy vegetable version of a everything-but-the-kitchen-sink soup. Use fresh, or frozen, whatever you have on hand.It’s completely customizable, so feel free to use whichever veggies you prefer. To get this recipe, click here

CREAMY TOMATO BASIL SOUP (per serving: 66 calories, 2g fiber) – Did someone say comfort food? Tomato soups typically contain loads of added sugars, and when “cream of” is part of the title you best believe it’s fat-laden. Shave off a good 200 calories per serving from a typical cream of tomato soup with this recipe. See page 164 of The Miracle Carb Diet for recipe. 

CREAMY PARMESAN BROCCOLI SOUP (per serving: 150 calories, 8g fiber) – Broccoli is known to pack a major nutritional punch, but when combined with heavy cream and cheese, its health benefits can drown (cough, cough like Panera’s Broccoli Cheddar soup). Loaded up with veggies instead, this soup is anything but a cream-tastrophe. Bonus, it’s packed with vitamin C that can help keep your immune system strong all winter long. To get this recipe, click here

SAVORY FRENCH ONION SOUP (per serving: 152 calories, 4g fiber) – Order up a FOS at any American restaurant, and you could be looking at a 400+ calorie appetizer, and a full day’s worth of sodium. Yikes. This VEGAN recipe is sure to satisfy your cravings. To get this recipe, click here

CLASSIC SHREDDED CABBAGE SOUP (per serving: 65 calories, 3g fiber) – The cabbage soup diet may be passe, but the soup can still hold its own. Loaded with veggies, this high-water-content soup does wonders to fill you up, and the antioxidants found in cabbage can help lower blood pressure in addition to other health benefits. To get this recipe, click here

BORSCHT (per serving: 78 calories, 4g fiber) – This Russian soup can be served both hot and cold and boasts a beautiful bright magenta color. Beets contain a pigment called betalain which have been shown to have an anti inflammatory properties. To get this recipe, click here

ROASTED CAULIFLOWER SOUP (per serving: 71 calories, 1g fiber) – Cauliflower is a cruciferous vegetable that is incredibly versatile. It’s also a good source or fiber, and packed with nutrients. This silky soup is so smooth, you’d swear it included cream. See page 166 of The Miracle Carb Diet for recipe. 

SPICY 7 VEGETABLE GAZPACHO (per serving: 170 calories, 4g fiber) – Okay, so this one won’t warm you up like the others, but it will fill you up, and it’s got a kick that can definitely induce some heat. While gazpacho is typically pureed, this version is chunky, which gives it a heartier feel no matter the season. To get this recipe, click here


Not feeling the recipes above? Want to get a little more creative? Whether it’s improving texture or adding some heat, these simple ingredients can be added to soup recipes to take them up a notch:

TahiniHot SpicesPureed CauliflowerCitrusNonfat Greek Yogurt
More than just a dip, tahini is also a great way to give vegetable soup hearty smoothness. Tahini is made from sesame seeds, which contain iron, calcium, magnesium, as well as methionine, an important amino acid that supports healthy liver function and promotes healthy skin and muscle tissue. PRO TIP: Go easy with tahini because a little goes a long way – it’s healthy, but 1 Tbsp is 85 calories and 8 grams of fat.
Give your soup or stew a kick of sodium-free heat by adding some cayenne pepper, chili powder, ginger, or red pepper flakes.
Chowder fans, skip the usual heavy cream and start with a cauliflower puree base. The cauliflower puree still achieves the thick, creamy consistency you love, but for ~700 calories less.
Whether you prefer the taste of lemon, lime or orange, squeezing some citrus into your soup offers cleansing benefits and gives your immune system a nice boost.
Most cream-based soups are chock-full of calories and fat, but you can enjoy delicious creamy soup without guilt by making yours with Greek yogurt instead of heavy cream. What’s great about Greek yogurt is that it’s rich in calcium and probiotics, with little to no fat or sugar, and three times as much protein as regular dairy. All that protein will make your cup or bowl of soup super-filling, and give your body what it needs to build and maintain healthy muscle tissue.

Have your own soup recipe you want to slim down? Check out these tips.

Published online 2007 Apr 14. doi: 10.1016/j.appet.2007.04.002