12 High Protein Soup Recipes for Weight Loss
In today’s fast-paced world, finding nutritious and convenient meals is key, especially for weight loss. 12 High Protein Soup Recipes for Weight Loss offer the perfect solution—comforting, easy-to-make soups packed with protein to satisfy you. These soups curb hunger, stabilize blood sugar, and help maintain muscle mass while you burn fat. Click to discover your new go-to meals!
This article will explore 12 delicious high-protein soup recipes to support your weight loss journey. Each recipe is flavorful and easy to make, ensuring you can enjoy a healthy meal without spending hours in the kitchen.
1. Chicken and Vegetable Soup
Chicken is a staple in many high-protein diets, and this soup combines lean chicken breast with various vegetables for a nutrient-rich meal. The vegetables add fiber, vitamins, and minerals, making this soup a well-rounded weight-loss option.
Ingredients:-
– 1 lb (450g) chicken breast, diced
– 1 onion, chopped
– 2 carrots, sliced
– 2 celery stalks, sliced
– 1 zucchini, diced
– 4 cups (1 liter) chicken broth
– 2 cloves garlic, minced
– 1 tsp thyme
– Salt and pepper to taste
Instructions:-
1. In a large pot, sauté the onion, garlic, and chicken breast until the chicken is cooked.
2. Add the carrots, celery, and zucchini, and cook for 5 minutes.
3. Add thyme, salt, and pepper to the chicken broth.
4. Bring to a boil, then reduce heat and simmer for 20 minutes.
5. Serve hot and enjoy!
Nutritional Information (per serving):-
– Calories: 180
– Protein: 25g
– Carbohydrates: 12g
– Fat: 4g
2. Turkey and Black Bean Chili Soup
Turkey is another lean protein that pairs well with this hearty chili soup’s rich flavours of black beans and spices. Black beans are high in protein and fiber, filling this soup.
Ingredients:-
– 1 lb (450g) ground turkey
– 1 can (15 oz) black beans, drained and rinsed
– 1 can (15 oz) diced tomatoes
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 tbsp chili powder
– 1 tsp cumin
– 4 cups (1 liter) chicken broth
– Salt and pepper to taste
Instructions:-
1. brown the ground turkey with the onion and garlic in a large pot.
2. Add the black beans, diced tomatoes, chilli powder, and cumin.
3. Pour in the chicken broth and bring to a boil.
4. Reduce heat and simmer for 25 minutes.
5. Season with salt and pepper, and serve hot.
Nutritional Information (per serving):-
– Calories: 220
– Protein: 27g
– Carbohydrates: 18g
– Fat: 5g
3. Lentil and Spinach Soup
Lentils are a plant-based protein powerhouse, and this soup combines them with spinach for a nutrient-dense meal perfect for weight loss. Spinach boosts iron and vitamins, making this soup hearty and healthy.
Ingredients:-
– 1 cup (200g) dried lentils
– 1 onion, chopped
– 2 carrots, sliced
– 2 cups (500g) spinach, chopped
– 4 cups (1 liter) vegetable broth
– 2 cloves garlic, minced
– 1 tsp cumin
– 1 tsp paprika
– Salt and pepper to taste
Instructions:-
1. In a large pot, sauté the onion, garlic, and carrots until soft.
2. Add the lentils, cumin, and paprika, and cook for 2 minutes.
3. Pour in the vegetable broth and bring to a boil.
4. Reduce heat and simmer for 30 minutes.
5. Add the spinach and cook for an additional 5 minutes.
6. Season with salt and pepper, and serve hot.
Nutritional Information (per serving):-
– Calories: 180
– Protein: 12g
– Carbohydrates: 30g
– Fat: 2g
4. Beef and Barley Soup
Beef is a rich source of protein and iron, making this soup both filling and nutritious. Barley adds a chewy texture and is a great fiber source, helping keep you full longer.
Ingredients:-
– 1 lb (450g) lean beef stew meat, diced
– 1 onion, chopped
– 2 carrots, sliced
– 2 celery stalks, sliced
– 1 cup (200g) pearl barley
– 4 cups (1 liter) beef broth
– 2 cloves garlic, minced
– 1 tsp thyme
– Salt and pepper to taste
Instructions:-
1. brown the beef with the onion and garlic in a large pot.
2. Add the carrots, celery, and barley.
3. Add thyme, salt, and pepper to the beef broth.
4. Bring to a boil, reduce heat and simmer for 40 minutes.
5. Serve hot and enjoy!
Nutritional Information (per serving):-
– Calories: 250
– Protein: 30g
– Carbohydrates: 28g
– Fat: 5g
5. Creamy Broccoli and Cheddar Soup
This creamy soup is packed with protein from the cheddar cheese and Greek yoghurt. Broccoli adds vitamins and minerals, making it a perfect option for a light yet satisfying meal.
Ingredients:-
– 4 cups (600g) broccoli florets
– 1 onion, chopped
– 2 cloves garlic, minced
– 4 cups (1 liter) chicken broth
– 1 cup (240g) Greek yogurt
– 1 cup (100g) shredded cheddar cheese
– Salt and pepper to taste
Instructions:-
1. In a large pot, sauté the onion and garlic until soft.
2. Add the broccoli and chicken broth and bring to a boil.
3. Reduce heat and simmer for 15 minutes until the broccoli is tender.
4. Remove from heat and blend the soup until smooth.
5. Stir in the Greek yoghurt and cheddar cheese until melted.
6. Season with salt and pepper, and serve hot.
Nutritional Information (per serving):-
– Calories: 210
– Protein: 18g
– Carbohydrates: 16g
– Fat: 10g
6. Tofu and Miso Soup
Tofu is an excellent plant-based protein that works wonderfully in soups. This miso soup is light yet satisfying, perfect for a low-calorie, high-protein meal.
Ingredients:-
– 1 block (300g) firm tofu, cubed
– 4 cups (1 liter) vegetable broth
– 2 tbsp miso paste
– 1 cup (100g) sliced mushrooms
– 1 cup (100g) spinach, chopped
– 2 green onions, sliced
– 1 tbsp soy sauce
Instructions:-
1. bring the vegetable broth to a boil in a large pot.
2. Add the miso paste, soy sauce, and tofu, and reduce heat to simmer.
3. Add the mushrooms, spinach, and green onions, and cook for 5 minutes.
4. Serve hot and enjoy!
Nutritional Information (per serving):-
– Calories: 140
– Protein: 12g
– Carbohydrates: 8g
– Fat: 7g
7. Quinoa and Kale Soup
Quinoa is a complete protein, containing all nine essential amino acids, making it a perfect addition to a high-protein soup. Kale adds a wealth of vitamins, making this soup as nutritious as it is delicious.
Ingredients:-
– 1 cup (200g) quinoa, rinsed
– 4 cups (1 liter) vegetable broth
– 1 onion, chopped
– 2 carrots, sliced
– 2 cups (500g) kale, chopped
– 2 cloves garlic, minced
– 1 tsp thyme
– Salt and pepper to taste
Instructions:-
1. In a large pot, sauté the onion, garlic, and carrots until soft.
2. Add the quinoa, thyme, salt, and pepper.
3. Pour in the vegetable broth and bring to a boil.
4. Reduce heat and simmer for 20 minutes.
5. Add the kale and cook for an additional 5 minutes.
6. Serve hot and enjoy!
Nutritional Information (per serving):-
– Calories: 200
– Protein: 10g
– Carbohydrates: 35g
– Fat: 4g
8. Egg Drop Soup
Egg drop soup is a quick and easy high-protein soup with minimal ingredients. The eggs provide high-quality protein, making this soup a light yet satisfying meal.
Ingredients:-
– 4 cups (1 liter) chicken broth
– 3 eggs, beaten
– 1 tbsp soy sauce
– 2 green onions, sliced
– Salt and pepper to taste
Instructions:-
1. Bring the chicken broth to a boil in a large pot.
2. Slowly drizzle the beaten eggs into the broth, stirring constantly to create ribbons.
3. Add the soy sauce, green onions, salt, and pepper.
4. Serve Hot and enjoy!
Nutritional Information (per serving):-
– Calories: 120
– Protein: 12g
– Carbohydrates: 4g
– Fat: 7g
9. Split Pea and Ham Soup
Split peas are an excellent source of plant-based protein, and when combined with ham, this soup becomes a hearty, protein-packed meal perfect for weight loss.
Ingredients:-
– 1 cup (200g) dried split peas
– 1 lb (450g) ham, diced
– 1 onion, chopped
– 2 carrots, sliced
– 2 celery stalks, sliced
– 4 cups (1 liter) chicken broth
– 2 cloves garlic, minced
– 1 tsp thyme
– Salt and pepper to taste
Instructions:-
1. In a large pot, sauté the onion, garlic, and ham until the ham is browned.
2. Add the carrots, celery, and split peas.
3. Add thyme, salt, and pepper to the chicken broth.
4. Bring to a boil, reduce heat and simmer for 40 minutes.
5. Serve hot and enjoy!
Nutritional Information (per serving):-
– Calories: 230
– Protein: 25g
– Carbohydrates: 30g
– Fat: 5g
10. Shrimp and Corn Chowder
Shrimp is a low-calorie, high-protein seafood option. Combined with corn, it creates a rich and creamy chowder perfect for a comforting meal.
Ingredients:-
– 1 lb (450g) shrimp, peeled and deveined
– 2 cups (300g) corn kernels
– 1 onion, chopped
– 2 cloves garlic, minced
– 4 cups (1 liter) chicken broth
– 1 cup (240g) milk
– 2 tbsp flour
– 1 tsp thyme
– Salt and pepper to taste
Instructions:-
1. In a large pot, sauté the onion and garlic until soft.
2. Add the flour and cook for 2 minutes.
3. Pour the chicken broth, milk, and thyme, and boil.
4. Add the shrimp and corn, and cook for 5 minutes, until the shrimp are pink and cooked.
5. Season with salt and pepper, and serve hot.
Nutritional Information (per serving):-
– Calories: 250
– Protein: 22g
– Carbohydrates: 30g
– Fat: 7g
11. Tomato and Lentil Soup
Tomatoes and lentils are:
It’s a classic combination.
Offering a high-protein.
Fiber-rich soup that’s both satisfying and low in calories.
The acidity of the tomatoes adds a refreshing tang, balancing the earthy flavour of the lentils.
Ingredients:-
– 1 cup (200g) dried lentils
– 1 can (15 oz) diced tomatoes
– 1 onion, chopped
– 2 cloves garlic, minced
– 4 cups (1 liter) vegetable broth
– 1 tsp cumin
– 1 tsp paprika
– Salt and pepper to taste
Instructions:-
1. In a large pot, sauté the onion and garlic until soft.
2. Add the lentils, cumin, and paprika, and cook for 2 minutes.
3. Pour in the vegetable broth and diced tomatoes.
4. Bring to a boil, then reduce heat and simmer for 30 minutes.
5. Season with salt and pepper, and serve hot.
Nutritional Information (per serving):-
– Calories: 180
– Protein: 12g
– Carbohydrates: 30g
– Fat: 2g
12. Mushroom and Chicken Soup
Mushrooms and chicken are a perfect match in this savoury, high-protein soup. Mushrooms add a rich, umami flavour, while chicken provides the protein necessary to keep you full.
Ingredients:-
– 1 lb (450g) chicken breast, diced
– 2 cups (300g) mushrooms, sliced
– 1 onion, chopped
– 2 cloves garlic, minced
– 4 cups (1 liter) chicken broth
– 1 tbsp soy sauce
– 1 tsp thyme
– Salt and pepper to taste
Instructions:-
1. In a large pot, sauté the onion, garlic, and chicken breast until the chicken is cooked.
2. Add the mushrooms and soy sauce, and cook for 5 minutes.
3. Add thyme, salt, and pepper to the chicken broth.
4. Bring to a boil, then reduce heat and simmer for 20 minutes.
5. Serve hot and enjoy!
Nutritional Information (per serving):-
– Calories: 200
– Protein: 25g
– Carbohydrates: 10g
– Fat: 5g
Tips for Making High-Protein Soups for Weight Loss
1. Choose Lean Proteins: Lean meats like chicken, turkey, and shrimp are low in calories but high in protein, making them ideal for weight loss soups.
2. Incorporate Plant-Based Proteins: Lentils, beans, and tofu are excellent sources of plant-based protein and add fibre to your diet, helping you feel full longer.
3. Load Up on Vegetables: Vegetables add vitamins and minerals and increase the volume of your soup without adding many calories.
4. Use Broth Instead of Cream: Using broth instead of cream keeps the calorie count low while providing a rich flavour.
5. Watch the Sodium: Opt for low-sodium broths and seasonings to keep your soups heart-healthy.
Conclusion
High-protein soups are an excellent addition to any weight loss plan. They are filling, nutritious, and can be easily tailored to your taste preferences. Whether you prefer a hearty beef and barley soup or a light and refreshing tofu and miso soup, there is a high-protein option for every palate. By incorporating these soups into your meal plan, you can enjoy satisfying, delicious meals while staying on track with your weight loss goals.
Remember, the key to successful weight loss is consistency and making healthy choices that you can stick with long-term. These high-protein soups are great for shedding pounds and maintaining a balanced diet that fuels your body and keeps you feeling great.
Frequently Asked Questions (FAQs)
How often should I eat high-protein soups to lose weight?
Eating high-protein soups as part of your regular meal plan can be highly effective for weight loss. Depending on your dietary preferences and overall calorie goals, you can enjoy these soups daily or a few times a week. They can be a great option for lunch or dinner, especially if you’re looking for a meal that keeps you full without consuming too many calories.
Can I add other ingredients to these soups?
Absolutely! These recipes are versatile and can be customized to your liking. If you need extra carbs, you can add more vegetables, spices, or grains like quinoa or brown rice. Just be mindful of the calorie and protein content if you’re trying to maintain a specific nutritional balance.
Are high-protein soups good for meal prepping?
Yes, high-protein soups are excellent for meal prepping. You can store a large batch in the refrigerator or freezer. They usually stay fresh in the fridge for 4-5 days and can be frozen for up to 3 months. Just reheat and enjoy a quick, nutritious meal whenever you need it.
What's the best way to store high-protein soups?
To keep your soups fresh, store them in airtight containers. Glass containers are ideal, as they don’t absorb odours and can be easily reheated. If freezing, leave some space at the top of the container, as the liquid will expand when frozen.
Can I use a slow cooker or Instant Pot for these soups?
Definitely! A slow cooker or Instant Pot can simplify making these soups. Just add all the ingredients and let the device do the work. For most recipes, cooking on low for 6-8 hours or high for 3-4 hours in a slow cooker or using the soup setting on an Instant Pot will yield great results.
What Is the Best Soup to Eat for Weight Loss?
A vegetable-based soup with lean protein, like chicken or tofu, is ideal for weight loss. Opt for clear broth rather than creamy varieties.
What Can I Add to Soup for More Protein?
Add ingredients like beans, lentils, quinoa, tofu, or shredded chicken to boost the protein content in your soup.
High Protein Soup Recipes for Weight Loss Vegetarian
Lentil and spinach soup, made with vegetable broth, lentils, and leafy greens, is a great high-protein, vegetarian option for weight loss.
Easy High Protein Soup Recipes
Chicken and vegetable soup with quinoa is an easy-to-make high-protein soup that’s both nutritious and filling.
Healthy High Protein Soup Recipes for Weight Loss
A tomato-based lentil soup with kale is healthy, packed with protein, and supports weight loss.
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High Protein Soup Vegetarian
A black bean soup with avocado and lime is a satisfying vegetarian option that’s rich in protein.
High Protein Low Carb Soup Recipes
Chicken and spinach soup with mushrooms and zucchini is a high-protein, low-carb recipe that’s perfect for keto diets.
High Protein Soup Bodybuilding
Beef and barley soup with vegetables is a hearty, protein-rich soup that’s great for muscle recovery and growth.
High Protein Low-Calorie Soup Recipes
A miso soup with tofu and seaweed is low in calories but high in protein, making it a great choice for weight management.
High-Protein Low-Carb Soup Recipes Vegetarian
A broccoli and cheese soup made with plant-based cheese and a vegetable broth provides a vegetarian, low-carb, high-protein option.