Soup is one of the most filling foods around, and a big bowl of it is a great way to avoid higher-calorie temptations. Many soups are low in calories and high in fiber, making them healthy and satisfying. According to a Penn State University study, women who had chicken and rice soup as a snack right before lunch consumed an average of 100 calories less than those who opted for a chicken and rice casserole with a glass of water. This equates to a 10 pound or more weight loss in just 1 year. Aim for broth based soups filled with vegetables, which tend to have a lot fewer calories than cream or dairy based soups. Look for vegetable, minestrone, or bean soups, which are all great, low calorie, high-fiber option.