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Your Guide to the Souper Reboot

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Congratulations on taking a big step towards recharging your diet!

The goal of the Soupergirl Reboot Program is to set you on a path towards permanent changes in your diet. We’re going to work with you to change your palate, your cravings, and your entire approach to food.

We’ll start by filling your refrigerator with radically delicious meals. We’ve cooked delicious, plant-based, all natural soups that are bursting with protein, fiber, and flavor. We’ll provide you suggestions regarding when to eat which soup – with the goal of kick starting your healthy eating plan.

When “souping” with Soupergirl, you’ll start to see your cravings change – away from sugar, fat, and salt – and towards fresh, healthy, all natural food. You might find yourself feeling satiated with fewer calories! And overall, much healthier.

Below you’ll find tips to help set you on a path to a truly healthy lifestyle. If you’d like to learn more, read on. Or, get right to the soup.

Note! The soups can be kept in your refrigerator, unopened, for four weeks. Once you open the soups, please consume them within five days. All soups except for the gazpachos can be kept in the freezer for up to nine months. The gazpachos should never be frozen. Please keep those bottles in the refrigerator.

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Some Souper Tips...

Stay hydrated.  Begin each day with a glass of room temperature water.  Drink several glasses of water throughout the day (a few glasses of seltzer water with a squeeze of lime, lemon, or orange is also okay – but be sure to include plain water as well). Avoid sweetened beverages such as soda and fruit juice. Not only are they full of extra, empty calories, but they also counter our efforts to change your cravings away from sweet foods and drinks. Please also avoid diet beverages (soda) or anything sweetened with Stevia or Splenda (these types of beverages are actually more sweet than those with added sugar).  Remember – we are trying to retrain your palate and reset your cravings.

Wine, coffee, and tea are permitted because… life is short.  Try to limit wine to a single glass per day (maybe a bit more on the weekend!). When drinking coffee and tea, please avoid sweeteners.  You can add a splash of almond (or other non-dairy) creamer or a bit of cinnamon.

Listen to your body. If a soup fills you up, there is no need to force yourself to finish all of it.  The soups freeze well and can be eaten at a later time. If you find yourself very hungry, have a snack (guidelines below). However, if you find yourself craving sugar, try to resist the temptation. Remember, you can reset your habits in as little as a week.

Exercise. Here at Soupergirl, we strongly believe that exercise is a fundamental piece of a healthy lifestyle.  Try to get moving every day! Start with a walk around the block at lunch. Run, swim, skip – whatever you like to do – just keep moving! And don’t forget to add resistance training. Even ten push-ups and sit-ups a day can make a difference.

Sleep. Make sure you get enough sleep. When we are tired, we tend to crave unhealthy comfort foods – simple carbohydrates, added sugar, unhealthy (trans and saturated) fat, and salt – exactly what we’re trying to avoid.

Practice Mindfulness. A simple practice of taking ten deep breaths a few times a day – inhaling slowly through the nose and exhaling out through the mouth can have a profound effect on mental health and well being. If you want to take things a step further, download one of the myriad meditation apps. A solid mindfulness practice can help all aspects of your life – including your approach to food.

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Snack Suggestions

Below we’ve included a few healthy snack suggestions that you can incorporate into your diet:

  • Chopped vegetables and hummus
  • Fruit and nuts (almonds, peanuts, cashews, walnuts, and pecans)
  • Nut butter and fruit (e.g peanut butter and apple slices)
  • Avocado toast (on high fiber bread)
  • Celery and peanut butter (just like your mom used to make!)
  • Green salad (avoid store-bought dressings that are loaded with chemicals, preservatives, salt, and saturated fat. Stick to basic vinaigrettes)
  • Apple and pear slices sprinkled with cinnamon

What to avoid:  Highly processed foods – which have been heavily modified from their original form and usually have added salt, fat, and preservatives.  Items that are considered highly processed include:

  • Commercially available baked goods
  • Chips
  • Candy
  • Anything fatty or salty (chips or pretzels)
  • Condiments/toppings that have too much added sugar and salt.  Opt for an organic brand, which is more likely to have no added sugar.

Remember, just because something is labeled “organic” or “all natural” doesn’t mean it is healthy. Organic potato chips are still… potato chips!!

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Meal Suggestions

Your soup can be the first start towards changing your entire approach to food. When planning meals that don’t include Soupergirl soup, focus on filling your plate (or bowl!) with vegetables, fruits, whole grains, and legumes. “Graze” through the day on light snacks. When approaching food, try to think about getting the most “bang for your caloric buck.” Calories that have no nutritional value are essentially empty. A one hundred calorie pack of potato chips might taste good but contains no protein, fiber, nutrients, or vitamins. It DOES contain saturated fat, sodium and sometimes hidden added sugar. You’re definitely not going to feel satiated after eating a bag of chips. You’ll be heading to the vending machine in thirty minutes for another snack.

Instead, consider a healthy alternative such as carrots and hummus – a snack filled with great flavor, nutrients, protein and fiber. Each calorie contains essential fuel for your body. You’ll feel satiated and energized.

In short, would you put water in your car’s engine and expect it to properly function? Let’s fuel your body with high octane, nutritious and delicious food!

Non-soup meal suggestions include:

  • Oatmeal – not instant! (suggested toppings include walnuts, cinnamon, chia seeds/flax seeds)
  • Grain salads such as quinoa, bulgur, whole-wheat couscous, brown rice, etc.
  • Hummus-vegetable sandwiches on whole grain bread or pita
  • Beans and brown rice
  • Hearty green salad with creative toppings such as avocado, pumpkin seeds, roasted vegetables, and beans.
  • Baked tofu with roasted vegetables
  • “Bowls” of all kinds. Get creative in the kitchen!  Start with a heart healthy grain (quinoa, bulgur, freekeh, whole wheat couscous), add roasted or steamed vegetables, and a sauce (tahini, bean, etc.)

Suggested Soup Meal Plan:


Day 1 Day 2 Day 3
7:30 – 9:30AM Light Breakfast Light Breakfast Light Breakfast
Mid Morning Colorful Red Lentil Butternut Squash Mexican Black Bean Sweet Potato Mediterranean Red Lentil
11:00AM – 12:30PM Chickpea Tomato Herb Thai Chickpea Extravaganze Soul Warming Chili
Mid Afternoon Light Snack Light Snack Light Snack
2:30 – 4:30PM Gingered Red Lentil Split Pea Quinoa Minestrone Creamy Butternut Squash Apple
6:00 – 7:00PM Roasted Pumpkin Bisque Gingered Sweet Potato Spicy Tomato Basil Gazpacho
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