High Protein Soups For Easy Meal Prep & That Support Your Health Goals
During the colder months, nothing beats a warm, high protein soup that is hearty. But instead of the usual cream-based recipes that leave you hungry an hour later, these protein-packed soups will keep you satisfied and energized. Each recipe is simple to make and perfect for meal prep!
1. Tuscan White Bean and Turkey Soup
Protein per serving: 25g
This Mediterranean-inspired soup combines lean ground turkey with fiber-rich white beans for a satisfying meal.
Ingredients:
- 1 lb lean ground turkey
- 2 cans white beans, drained
- 2 cups kale, chopped
- 1 onion, diced
- 3 carrots, sliced
- 3 garlic cloves, minced
- 6 cups chicken broth
- Italian herbs
- Olive oil
- Salt and pepper to taste
Simply brown the turkey, sauté vegetables, add broth and beans, and simmer for 20 minutes. Stir in kale at the end.
2. Greek Lemon Chicken Soup
Protein per serving: 28g
A lighter take on traditional chicken soup with a protein boost from eggs.
Ingredients:
- 1.5 lbs chicken breast, diced
- 1 cup quinoa
- 3 eggs
- 2 lemons, juiced
- 6 cups chicken broth
- 1 onion, diced
- 3 carrots, sliced
- Fresh dill
- Salt and pepper
Cook chicken and vegetables, add broth and quinoa, then finish with a lemony egg mixture for richness.
3. High-Protein Vegetarian Lentil Soup
Protein per serving: 22g
Perfect for meatless Monday but packed with plant-based protein.
Ingredients:
- 2 cups red lentils
- 1 cup quinoa
- 1 can chickpeas
- 2 sweet potatoes, cubed
- 1 onion, diced
- 3 garlic cloves
- 8 cups vegetable broth
- Curry powder
- Turmeric
- Ginger
- Salt and pepper
Simmer everything together until lentils and quinoa are tender.
4. Mexican Black Bean and Chicken Soup
Protein per serving: 30g
Spicy, filling, and perfect for meal prep.
Ingredients:
- 2 lbs chicken breast
- 2 cans black beans
- 1 can corn
- 1 onion, diced
- 2 bell peppers
- Fire-roasted tomatoes
- Mexican seasonings
- 6 cups chicken broth
- Optional toppings: Greek yogurt, avocado
Cook chicken, combine all ingredients, and simmer until flavors meld.
5. Salmon and Sweet Potato Chowder
Protein per serving: 26g
A omega-3 rich twist on traditional chowder.
Ingredients:
- 1.5 lbs salmon, cubed
- 2 sweet potatoes, cubed
- 1 can coconut milk
- 1 onion, diced
- 3 celery stalks
- 6 cups fish stock
- Fresh dill
- Lemon juice
- Salt and pepper
Cook vegetables, add broth and potatoes, finish with salmon and coconut milk.
Meal Prep Tips
All these soups:
- Store well in the refrigerator for 4-5 days
- Can be frozen for up to 3 months
- Are perfect for batch cooking
- Taste even better the next day
Remember to:
- Use airtight containers
- Let cool before storing
- Label with dates
- Reheat thoroughly
Whether you’re looking to support your fitness goals, need easy meal prep options, or just want a comforting bowl of soup, these protein-rich recipes will keep you satisfied and energized.
Want personalized nutrition guidance? Book a consultation with our team to create a meal plan that works for your lifestyle and goals.