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Your Guide to the Souper Reboot

Congratulations on taking a big step towards recharging your diet! The goal of our Reboot Program is to fill your refrigerator with radically delicious meals. We’ve cooked delicious, plant-based, all natural soups that are bursting with protein, fiber, and flavor. When “souping” with Soupergirl, you’ll hopefully 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.

 

We wanted to provide a few tips to help set you on a path to a truly healthy lifestyle. Read on if interested! 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.

 

Some Souper Tips…

 

Stay hydrated!  Begin each day with a glass of room temperature water.  Drink several glasses of water throughout the day (seltzer water with a squeeze of lime, lemon, or orange is also ok). Avoid sweetened beverages such as soda and fruit juice. Not only are they full of extra, empty calories, 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 keep to a single glass of wine 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.  They 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 have 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.

 

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 are items that 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!!

           

          Other Meal Suggestions

           

          Your soup can be the first start towards changing your entire approach to food. When thinking about meals when you aren’t “souping,” focus on filling your plate (or bowl!) with vegetables, fruits, whole grains, and legumes. “Graze” through the day on light snacks.

           

          Non-soup meal suggestions include:

           

          - Oatmeal – not instant! (suggested toppings include walnuts, cinnamon, chia seeds/flax seed)
          - 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.)

               

              YOUR DAILY MENU:

               

              Day 1

              Day 2

              Day 3

              7:30 - 9:30AM

              Light Breakfast

              Light Breakfast

              Light Breakfast

              Mid Morning

              Split Pea Rosemary

              Mediterranean Red Lentil

              Gingered Red Lentil Split Pea

              11:00AM - 12:30PM

              Thai Chickpea Extravaganza

              Indian Mulligatawny

              Quinoa Minestrone

              Mid Afternoon

              Light Snack

              Light Snack

              Light Snack

              2:30 - 4:30PM

              Harvest Lentil Butternut Squash

              Home-Style Lentil & Greens

              Chickpea Tomato Herb

              6:00 - 7:00PM

              Sweet Potato Parsnip

              Roasted Pumpkin Bisque

              Creamy Butternut Squash Apple

               

              Have any questions? Need extra guidance? Feel free to email us anytime at hello@thesoupergirl.com.