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You are here: Home / Recipes / 5:2 Diet Recipes / 5-2 Diet Fast Day – Low Calorie Broccoli Soup

5-2 Diet Fast Day – Low Calorie Broccoli Soup

September 1, 2012 by Fiona Maclean 12 Comments

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Last Updated on January 11, 2019 by Fiona Maclean

5-2 Diet makes you wake up younger!

OK, it’s a headline!  But today is a 5:2 diet fast day and I need to keep myself feeling good I am definitely losing weight and inches on the 5-2 Diet, and this morning according to my scales I am also getting younger:).  And actually the point of the Horizon programme was not about losing weight, it was about living longer!  So maybe it’s working, this idea of Eat, Fast and Live Longer.  Obviously, I just needed to make some ultra healthy green soup!  Honestly, I do really like broccoli soup – and it is quick to make and works very well for a weight loss diet.

My new Tanita scales measure things like body fat and hydration levels – and this morning, for the first time, my body fat reading went under 35% and all of a sudden I was also 4 years younger – cool eh?  Now, in addition to doing the 5:2 diet I am also training at the gym.  The programme I am following is a mix of aerobic and resistance work – nothing really tough, but fairly regular (I’m aiming to go four times a week).  I do ten minutes on the power plate of squats, step-ups, lunges and little jumpy things (heaven knows what it looks like) and then 10-20 minutes of cross trainer, usually broken up into two sessions, with 5-10 minutes of weights and 5 minutes of what my trainer used to call core, but I prefer the term ‘bastard tummy things’.  Then I have a few minutes of stretching back on the power plate.  So, all in, I am spending 30-50 minutes each time I go, but it’s broken up into different things so I can’t get too bored.  The theory is that doing some kind of training is important to maintain muscle and ensure you are burning fat.  If you don’t exercise (so my trainer has told me), it’s possible to lose muscle instead of fat – which then lowers your metabolic rate and means you can’t eat so much.  On my last visit I asked her about 5:2 fasting days and whether I should exercise…and she told me that although I might not be able to exercise at full power (I’m not sure I ever do that), the benefit was that I would go into fat burning mode faster if I exercised on an empty stomach.  So, I’m off in an hour or so for my daily torture.  After that I am planning a large bowl of fresh, comforting diet broccoli soup.

5 2 diet broccoli soup

Meanwhile, here’s another really simple 5:2 diet menu for those of you who think that making a homemade soup takes too long.  This time I’ve used broccoli, but the same method works just as well with cauliflower and spinach.  I’ve also experimented with low-fat quark – one of those ultra-healthy things that, if you are like me, you tend to avoid when you go shopping.  It’s a very low-fat cheese that you can use for cooking to replace cream.

For me there are three real benefits to making your own soup:  Firstly, the cost – this is about a quarter of the cost of the equivalent quantity of carton soup.  Secondly the fact you don’t end up with too much salt.  If you check the packaging, you will see that a lot of shops bought soups are really high in salt – which can cause water retention as well as potentially exacerbating a range of medical conditions like high blood pressure.  Finally, by making the soup myself, I know how fresh the vegetables are and how long I am cooking them, and I can try to keep the cooking time to a minimum to ensure the vitamins are not destroyed by overcooking.  And – it’s SO easy.

So this is my 5:2 diet cream (or not) of Broccoli Soup

5 from 1 vote
5-2 diet cream of broccoli soup
Print
5-2 Diet Broccoli Soup
Prep Time
5 mins
Cook Time
13 mins
Total Time
18 mins
 

An easy and very low-calorie broccoli soup that works on 5:2 diet fast days - but also is nice enough to have if you are not dieting.

Course: Soup
Cuisine: British
Keyword: 5:2 diet, broccoli, healthy, home-made, low-calorie, soup, vegetarian
Servings: 2
Calories: 60 kcal
Author: Fiona Maclean
Ingredients
  • 350 g Broccoli
  • 500 ml Vegetable Stock Made up with water and a teaspoon of bouillon
  • 1 tablespoon Quark
  • Salt and Pepper to taste
Instructions
  1. Cut or break the broccoli into smallish florettes. You can use the stalk and any leaves, but cut any pieces of stalk down to about half the size of the broccoli florets
  2. Add the broccoli to the stock and cook on the hob at a gentle simmer till the broccoli is tender (this takes about 10 minutes)
  3. Blitz with a stick blender or in a liquidizer.
  4. Stir through the quark and heat gently, then add salt and pepper to taste
Recipe Notes

If you prefer a stronger broccoli flavour, then leave out the quark.

 

5-2 diet cream of broccoli soup

If you don’t want to add the quark, the soup will taste more strongly of broccoli, but obviously won’t have that ‘creaminess’. The calories in this broccoli soup are really low – 60 calories if you don’t add the quark and 80 with low-fat quark.  If I was making this when I wasn’t doing the 5:2 diet, I’d probably use a glug of cream to really add a luxurious finish, and if I was doing it for a special occasion I’d use fresh chicken stock.  I also quite like this kind of soup with a shaving of nutmeg.  It is the sort of dish that you can experiment a bit with and make your own.  And, as I’ve said before, liquidising your food does help you to stay feeling full for longer.  So, perfect for the 5:2 diet, or any other kind of weight loss programme.

I don’t believe the 5:2 diet is a miracle diet, but I do believe it helps you lose weight and eat more healthily. Why? well on a 5:2 diet fast day you will find that you really need to think what you can eat. And on the regular days, thanks to the 5:2 diet fast, you may find like me, that your appetite decreases, along with your cravings for chocolate, sugar and fats. It’s the only form of dieting that works for someone like me, so I am still (3 months on) following the 5:2 diet.

 

Here are a few more options if you are looking for some low-calorie recipes to help your diet along a bit.

Tomato Soup with Roasted Garlic for 5:2 – this is a summer/autumn soup, best made when tomatoes are fresh!

5:2 Diet Chilli Beef – the chilli is a great way to raise your metabolic rate and burn even more calories

5:2 Diet and Celeriac – Watercress and Celeriac Soup Celeriac – a secret ingredient for the 5:2 diet

Livorno Fish Stew for the 5:2 Diet – more fish – it’s one of the easiest ways to keep to a low-calorie diet!

Tarragon Chicken Parcels for 5:2 Diet simple, tasty and something you can serve to the whole family – 5:2 diet friendly

Galician Hake the Low Calorie 5:2 diet way!  A lovely warming dish that I could eat whether or not on a diet

Fish and chips for 5:2 Diet Fish and Chips low-calorie low-fat recipe for the 5:2 diet

Lemon and Coriander chicken for the 5:2 diet low fat, low-calorie chicken Curry recipe for the 5:2 diet

Tuna, Courgette and Aubergine Sicilian style Sicilian Tuna with Aubergine and Mint for the 5:2 Diet – low calorie, low fat and lots of flavour.

 

 

Filed Under: 5:2 Diet Recipes, Recipes, Soups Tagged With: 5-2 diet, 5-2 diet recipe, 5-2 diet soup, 5-2 menu, broccoli, quark, soup

Comments

  1. Fiona Maclean says

    January 11, 2019 at 9:44 pm

    This is a delicious, quick and low-calorie recipe

    Reply
  2. LeeAnn says

    August 11, 2013 at 9:18 pm

    Hi,
    I am from U.S. am I the only one that doesn’t know what a Quark is ?
    It sounds like something I would like to add to my soup to make it decadent..
    Love you site.
    LeeAnn

    Reply
    • Fiona Maclean says

      August 11, 2013 at 9:34 pm

      It’s a kind of soft low fat cream cheese. I’m not sure if there’s an equivalent in the US, it’s a German product

      Reply
  3. CoachNatasha says

    February 23, 2013 at 7:18 pm

    Fabulous soup Fiona! It’s my feast day and I’ve just demolished 2 bowlfulls!
    Do you have any more soup recipes?

    Reply
    • Fiona Maclean says

      February 23, 2013 at 9:25 pm

      lots under the 5-2 diet recipe thread. And a few that I did before I started dieting myself. But I’m not really a recipe writer, just do the odd post here and there, so thank you!

      Reply
  4. Natasha Fletcher says

    February 22, 2013 at 6:28 pm

    Hi Fiona,
    The soup sounds delicious!
    Please can you tell me how many calories there are in the soup?
    Thanks!

    Reply
    • Fiona Maclean says

      February 22, 2013 at 7:38 pm

      40-60 calories, depending on how much you eat! half this quantity is about 60 calories – that’s two bowl fulls

      Reply
      • Natasha Fletcher says

        February 23, 2013 at 9:32 am

        Wow that’s amazing! I love broccoli so I think I’ll be making this on my feast days too. Thanks for letting me know Fiona.

        Reply
  5. roger says

    November 1, 2012 at 10:52 pm

    i am going to start weight training for the first time for a few weeks, after being on the 5/2 diet. i googled for advice as to whether i could train whilst on this diet and was taken to your comments.Thanks for that,however, i am intrigued to know how you gauge that your are younger.Is it the reduction in your body fat measurent, cheers roger

    Reply
    • FionaM says

      November 1, 2012 at 10:56 pm

      LOL my scales tell me that! I have tanita body composition scales and they give a range of measures which include your ‘physical age’. It is just cheering if you start to get younger!

      Reply
  6. Jacqueline says

    September 2, 2012 at 8:46 pm

    Good for you Fiona, you are doing so well! I am on another fast day tomorrow, but could really do with the exercise too.

    Reply
    • Fiona Maclean says

      September 2, 2012 at 9:36 pm

      I work from home, no kids, so I NEED to get out and do some exercise…I can’t imagine doing a job, having a kid AND getting to the gym!

      Reply

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