On the first cold morning of the year, I pull out the big pot and use it until spring. Soup gives me a full dinner with a good amount of protein and little hands-on time. Most of these lean on beans, chicken, or lean beef to carry the grams.
Chicken and turkey
Chicken Noodle Soup
This is the soup I make when the weather turns or someone in the house has a cold. Bone-in chicken thighs give the broth more body than breast alone. I shred the meat back in so every spoonful has some. Make a big batch on Sunday and it lasts through the first few cold nights.
Chicken Tortilla Soup
I make this when I want a lot of flavor without much effort. Shredded chicken, black beans, and a broth spiced with cumin and chili go in, and together the chicken and beans add a lot of protein. I load the toppings, avocado, a little cheese, a squeeze of lime, and let everyone build their own bowl. Leftovers taste better on day 2.
Turkey Chili
I make turkey chili when I want something filling but lighter. Lean ground turkey and two kinds of beans push the protein past most chili recipes, and the spices add the flavor. I let it simmer at least 30 minutes so everything melds. It freezes well, so I always make a double batch.
Cooked 93% lean ground turkey has about 27.1 g of protein per 100 g, per USDA FoodData Central.
White Bean Chicken Chili
This is a lighter version of red chili, and it’s a regular in my rotation. Shredded chicken and white beans carry the protein while green chiles and cumin add flavor. A spoon of Greek yogurt at the end smooths everything out. I like it topped with cilantro and a squeeze of lime on a cold night.
Creamy Chicken and Pasta Soup
This is like chicken noodle soup, but richer. Shredded chicken and a splash of cream add body, and small pasta soaks up the broth. I add the pasta near the end so it doesn’t turn to mush in the leftovers.
Pork, sausage and ham
Tuscan Sausage and Kale Soup
This one comes together on a weeknight. Italian sausage brings the protein and the fat that flavors the broth. Kale holds its texture instead of going to mush, and a little cream ties it together. I use lean sausage to keep the fat down.
Ham and Vegetable Soup
When I’ve got leftover ham to use up, this is where it goes. The ham seasons the whole broth and adds protein. I throw in whatever vegetables need using, plus beans for extra protein, and let it simmer. It uses up what’s in the fridge.
Pork and Potato Soup
This soup is a full meal. Chunks of pork and potato give it body, and the pork adds enough protein to keep you full. I keep the broth on the thinner side so it never feels heavy. Serve it with garlic bread for dunking.
Tomato and Sausage Cream Soup
This tomato soup adds sausage and a little cream. The sausage adds protein and a savory flavor. I let it simmer about 25 minutes, then blend it just enough to stay a little chunky. It is a full dinner without a side.
Tonkotsu Ramen
Real tonkotsu takes hours, so I make ramen at home as an occasional Sunday project. The rich pork broth plus a soft egg and sliced pork add a lot of protein. I top mine with green onion, a little chili oil, and whatever else is in the fridge. I make it after a cold, heavy training day.
Beef and seafood
French Onion Soup
French onion soup is usually an appetizer, so I build it into a full meal. The caramelized onions take patience, about 40 minutes of low and slow cooking. I use a good beef broth and plenty of gruyere for protein. Add a side of sliced steak if you want to push the grams higher.
Beef Pho
I make pho when I want something light that is still high in protein. Thin-sliced beef cooks right in the hot broth, so it stays tender. Rice noodles and fresh herbs keep it light. I add plenty of basil and a squeeze of lime.
Seafood and Snap Pea Stew
When I want something lighter but still protein-heavy, I go for a seafood stew. Scallops and shrimp cook in minutes, so this comes together fast in a light, brothy base. Snap peas add crunch. It is a simple way to eat lean protein without turning on the oven for an hour.
Beans and lentils
Lentil Soup
Lentils are one of the plant proteins you can build a dinner around, and they cook down in about 30 minutes with no soaking. I start with a base of onion, carrot, and celery, then let the lentils simmer until the whole pot goes thick. A splash of vinegar at the end brightens it. This is my regular meatless dinner.
Creamy Tomato Soup
I build this tomato soup as a full dinner. I blend in white beans for body and protein without changing the taste much, then finish with a swirl of cream. It’s smooth and a little sweet. Pair it with a grilled cheese.
Tuscan White Bean Soup
White beans, garlic, rosemary, and good olive oil, this is rustic Italian cooking that costs almost nothing and is a meal on its own. The beans provide the protein, and if I want more I brown a little sausage to start. Blend half the pot and leave the rest whole for texture. Serve it with crusty bread.
Vegetable Soup with Kale
This is a big pot of vegetables with enough protein to count as dinner. White beans and kale make it filling while the broth stays light. I make it after a weekend of heavier eating.
Protein added at the end
These soups are topped or finished with chicken, bacon, or Greek yogurt.
Butternut Squash Soup
Roasted butternut squash blended smooth is the soup I make when I want something rich without a ton of cream. On its own it runs light on protein, so I top it with shredded rotisserie chicken to make it a full dinner. A handful of pepitas adds crunch and a few extra grams. It reheats well for 3 to 4 days.
Broccoli Cheddar Soup
This soup has a good amount of protein from the sharp cheddar. I keep mine on the thicker side and load it with broccoli so it counts as a meal. For more protein, I fold in diced chicken breast right at the end. Serve it with bread.
Potato Leek Soup
Potato leek is creamy and mild, so it takes added protein well. I blend in a little Greek yogurt at the end for tang and a few extra grams, then top each bowl with crisp bacon or shredded chicken. Leeks cook down soft and sweet in about 15 minutes. It is rich and keeps you full for hours.
Ingredient protein figures are based on USDA FoodData Central. How we calculate nutrition.
