14 Filling High-Protein Soup Recipes Designed for Meal Prep Lunches

Meal prep lunches work best when they are high in protein and keep you full until dinner. These soup recipes use everyday ingredients to hit those goals without extra steps. Each one is written to make ahead and portion out for the week. They reheat well and do not need much extra work at lunchtime.

Meal Prep Tips for High-Protein Soups

These tips will help your soups stay filling and flavorful for several days of lunches.

Use hearty protein bases

Lentils, white beans, and shredded chicken hold up well after reheating and keep each serving high in protein.

Portion right after cooking

Ladle cooled soup into individual containers so lunches are ready to grab without extra work later in the week.

Add fiber-rich extras

Stir in barley, quinoa, or extra vegetables to increase volume and make each bowl more satisfying.

Adjust seasoning before serving

Taste and add salt, herbs, or a splash of broth when reheating, since flavors often mellow in the fridge.

Creamy Tuscan Chicken Soup with White Beans and Kale

This soup brings together tender chicken, creamy broth, and hearty white beans with a touch of kale for a balanced lunch that keeps you full. It works well for meal prep because the flavors hold up after a few days in the fridge and it reheats without losing texture. The taste is savory with Italian herbs, a light tang from sun-dried tomatoes, and a smooth finish from the cream and Parmesan.

Creamy Tuscan Chicken Soup with White Beans and Kale

Print Recipe Pin Recipe

Course Soup

Cuisine Italian

Servings 4 people

Equipment

• Large Pot
• Cutting Board
• Knife

Ingredients

  

• 1 pound boneless skinless chicken breasts
• 2 tablespoons olive oil
• 1 medium onion, diced
• 4 garlic cloves, minced
• 1 teaspoon Italian seasoning
• 4 cups chicken broth
• 2 (15-ounce) cans white beans, drained and rinsed
• 1/2 cup sun-dried tomatoes, chopped
• 4 cups chopped kale
• 1 cup heavy cream
• 1/2 cup grated Parmesan cheese
• Salt and black pepper to taste

Instructions

 

• Heat the olive oil in a large pot over medium heat. Add the diced onion and minced garlic, then cook for 3 to 4 minutes until the onion softens.
• Place the chicken breasts in the pot. Sprinkle with Italian seasoning, salt, and pepper. Cook for 5 to 6 minutes per side until lightly browned.
• Pour in the chicken broth. Add the white beans and sun-dried tomatoes. Bring the mixture to a simmer and cook for 15 minutes.
• Remove the chicken breasts, shred them with two forks, and return the pieces to the pot.
• Stir in the chopped kale and let it wilt for 3 minutes. Reduce the heat to low, then slowly add the heavy cream and Parmesan cheese while stirring until the soup thickens slightly. Adjust salt and pepper as needed before serving.

Notes

Stir the cream in off the heat to keep the soup smooth and avoid separation. For meal prep, portion the soup into airtight containers and reheat gently on the stove with a splash of broth if it thickens too much in the fridge. Skip the kale until the final day if you prefer it brighter in color.

Course: Soup
Cuisine: Italian
Equipment: Large Pot, Cutting Board, Knife

Hearty Beef Barley and Vegetable Stew

This stew brings together tender chunks of beef, chewy barley, and a solid mix of vegetables in a savory broth. It delivers steady protein and fiber to keep lunches filling without needing extra sides.

The recipe works well for meal prep because it holds up in the fridge for several days and the barley keeps its texture after reheating. Each bowl tastes balanced with earthy notes from the barley and herbs.

Hearty Beef Barley and Vegetable Stew

Print Recipe Pin Recipe

Course Soup

Cuisine American

Servings 4 people

Equipment

• Large pot
• Cutting board
• Knife

Ingredients

  

• 1 pound beef stew meat, cut into bite-size pieces
• ¾ cup pearl barley
• 1 large onion, diced
• 3 carrots, sliced
• 2 celery stalks, diced
• 2 cloves garlic, minced
• 6 cups beef broth
• 1 cup diced tomatoes
• 1 teaspoon dried thyme
• 2 bay leaves
• Salt and black pepper to taste
• 1 cup frozen peas

Instructions

 

• Heat a large pot over medium heat and add the beef stew meat. Cook until the pieces brown on all sides, about 5 minutes.
• Add the onion, carrots, celery, and garlic to the pot. Stir and cook for 3 minutes until the vegetables begin to soften.
• Pour in the beef broth, then add the pearl barley, diced tomatoes, thyme, and bay leaves. Stir to combine.
• Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for 45 minutes, stirring once or twice, until the beef is tender and the barley is cooked through.
• Remove the bay leaves. Stir in the frozen peas and cook for 2 more minutes. Season with salt and black pepper to taste before serving.

Notes

When reheating portions for lunch, add a splash of extra broth because the barley continues to absorb liquid as it sits. If you want a thicker stew, let it simmer uncovered for the last 10 minutes. Leftovers keep in airtight containers in the fridge for up to 4 days.

Course: Soup
Cuisine: American
Equipment: Large pot, Cutting board, Knife

Spicy Turkey Sausage and Lentil Soup

This soup brings together spicy turkey sausage and hearty lentils for a filling lunch that holds up well through the week. The combination creates a thick, savory broth with a gentle kick that feels satisfying without being heavy. It works especially well for meal prep because the flavors settle nicely after a day in the fridge.

It delivers solid protein from both the sausage and lentils, making it a practical choice for busy weekdays when you need something that keeps you full until dinner.

Spicy Turkey Sausage and Lentil Soup

Print Recipe Pin Recipe

Course Soup

Cuisine American

Servings 4 people

Equipment

• Large Pot
• Cutting Board
• Knife

Ingredients

  

• 1 lb spicy turkey sausage, casings removed
• 1 cup dried brown lentils, rinsed
• 1 medium onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 garlic cloves, minced
• 1 can (14 oz) diced tomatoes
• 6 cups chicken broth
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1/2 tsp cayenne pepper
• 1/2 tsp salt
• 1/4 tsp black pepper
• 2 cups chopped kale

Instructions

 

• Heat a large pot over medium heat and add the turkey sausage. Cook it while breaking it into small pieces until it is browned and no longer pink, about 6 minutes.
• Add the onion, carrots, and celery to the pot. Cook for 5 minutes, stirring occasionally, until the vegetables begin to soften.
• Stir in the garlic, cumin, smoked paprika, and cayenne pepper. Cook for 1 minute until the spices smell fragrant.
• Add the rinsed lentils, diced tomatoes with their juice, chicken broth, salt, and black pepper. Bring the mixture to a boil.
• Reduce the heat to low, cover the pot, and simmer for 30 minutes until the lentils are tender.
• Stir in the chopped kale and cook for 3 more minutes until it wilts. Remove from heat.

Notes

Let the soup cool completely before dividing it into meal prep containers so it stores evenly in the fridge for up to four days. If the lentils absorb too much broth during storage, add a splash of water or broth when reheating on the stove. For a milder version, reduce the cayenne to 1/4 teaspoon.

Course: Soup
Cuisine: American
Equipment: Large Pot, Cutting Board, Knife

Thai Coconut Shrimp Soup with Bell Peppers

This soup combines tender shrimp with sweet bell peppers in a creamy coconut broth that tastes fresh and lightly spiced. It comes together quickly and holds up well for several days, making it a reliable choice for prepping lunches ahead.

The balance of coconut milk and broth keeps the texture light while the shrimp adds plenty of protein to keep you full. Bell peppers soften just enough during cooking to blend into the soup without losing their color.

Thai Coconut Shrimp Soup with Bell Peppers

Print Recipe Pin Recipe

Course Soup

Cuisine Thai

Servings 4 people

Equipment

• Large Pot
• Knife
• Cutting Board

Ingredients

  

• 1 pound shrimp, peeled and deveined
• 2 bell peppers, thinly sliced
• 1 can (14 ounces) full-fat coconut milk
• 4 cups vegetable broth
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 2 tablespoons Thai red curry paste
• 1 tablespoon fish sauce
• 1 lime, juiced
• 1/4 cup fresh cilantro, chopped
• 1/2 teaspoon salt

Instructions

 

• Heat a large pot over medium heat and add the minced garlic and grated ginger. Cook for one minute until fragrant.
• Stir in the Thai red curry paste and cook for another minute to release its flavor.
• Add the sliced bell peppers and cook for two minutes, stirring occasionally.
• Pour in the vegetable broth and coconut milk. Bring the mixture to a gentle simmer.
• Add the shrimp and cook for three to four minutes until they turn pink and opaque.
• Stir in the fish sauce, lime juice, and salt. Remove the pot from heat.
• Ladle the soup into containers and top each serving with chopped cilantro.

Notes

Store the soup in airtight containers in the fridge for up to four days. Reheat gently on the stove over low heat to keep the shrimp tender. If the broth thickens after chilling, add a splash of water or broth when warming. The cilantro is best added right before eating so it stays bright.

Course: Soup
Cuisine: Thai
Equipment: Large Pot, Knife, Cutting Board

Moroccan Chickpea Chicken Soup with Spinach

This soup brings together tender chicken, hearty chickpeas, and fresh spinach in a spiced broth that feels both comforting and bright. The flavors come from warm Moroccan spices that develop during simmering, while the spinach wilts in at the end to add color and freshness. It works well for meal prep lunches because it reheats evenly and stays satisfying without needing extra sides.

The texture stays thick enough to feel filling yet light enough for midday eating. Chicken and chickpeas provide solid protein, and the simple stovetop method keeps the process straightforward for home cooks.

Moroccan Chickpea Chicken Soup with Spinach

Print Recipe Pin Recipe

Course Soup

Cuisine Moroccan

Servings 4 people

Equipment

• Large pot
• Cutting board
• Knife
• Measuring spoons
• Wooden spoon

Ingredients

  

• 1 tablespoon olive oil
• 1 medium onion, diced
• 3 cloves garlic, minced
• 1 pound boneless skinless chicken breasts, cut into bite-size pieces
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon turmeric
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 can (15 ounces) chickpeas, drained and rinsed
• 1 can (14 ounces) diced tomatoes
• 4 cups chicken broth
• 4 cups fresh spinach
• 1 tablespoon lemon juice

Instructions

 

• Heat the olive oil in a large pot over medium heat. Add the onion and cook for 4 minutes until it softens.
• Stir in the garlic and cook for 1 minute until fragrant.
• Add the chicken pieces along with the cumin, coriander, cinnamon, turmeric, salt, and black pepper. Cook for 5 minutes, stirring occasionally, until the chicken is no longer pink on the outside.
• Pour in the chickpeas, diced tomatoes, and chicken broth. Bring the mixture to a boil, then reduce the heat and simmer uncovered for 15 minutes.
• Add the spinach and stir until it wilts, about 2 minutes.
• Remove the pot from the heat and stir in the lemon juice before serving.

Notes

Simmer the soup a few extra minutes if you want a thicker broth, and store leftovers in airtight containers for up to four days in the refrigerator. Reheat portions gently on the stove or in the microwave, adding a splash of broth if the soup thickens too much during storage. Skip the lemon juice until just before serving if you plan to freeze batches, since it keeps the flavors fresher when added fresh.

Course: Soup
Cuisine: Moroccan
Equipment: Large pot, Cutting board, Knife, Measuring spoons, Wooden spoon

Italian Wedding Soup with Turkey Meatballs

This soup brings together tender turkey meatballs and a light broth packed with vegetables and greens. It works well for meal prep lunches because the flavors hold up after a few days in the fridge and the protein from the turkey keeps you full until dinner. The texture stays balanced with soft meatballs, small pasta, and wilted spinach in every bowl.

The broth tastes savory and lightly herbed while the meatballs add a hearty bite without weighing the soup down. It comes together in one pot after a quick mix for the meatballs, making it practical for weekend prep.

Italian Wedding Soup with Turkey Meatballs

Print Recipe Pin Recipe

Course Soup

Cuisine Italian

Servings 4 people

Equipment

• Large Pot
• Mixing Bowl

Ingredients

  

• 1 lb ground turkey
• 1/4 cup breadcrumbs
• 1 large egg
• 1/4 cup grated Parmesan cheese
• 1 tsp Italian seasoning
• 1/2 tsp salt
• 1/4 tsp black pepper
• 2 tbsp olive oil
• 1 medium onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 garlic cloves, minced
• 8 cups chicken broth
• 1/2 cup orzo pasta
• 4 cups fresh spinach

Instructions

 

• In a mixing bowl, combine the ground turkey, breadcrumbs, egg, Parmesan cheese, Italian seasoning, salt, and black pepper. Mix until just combined, then roll into 1-inch meatballs and set aside on a plate.
• Heat the olive oil in a large pot over medium heat. Add the onion, carrots, and celery. Cook for 5 minutes until the vegetables begin to soften.
• Stir in the garlic and cook for 1 minute more until fragrant.
• Pour in the chicken broth and bring the mixture to a gentle boil. Carefully add the meatballs to the pot.
• Reduce the heat to a simmer and cook for 10 minutes until the meatballs are cooked through.
• Add the orzo pasta and simmer for 8 to 10 minutes until the pasta is tender.
• Stir in the spinach and cook for 2 minutes until it wilts. Remove the pot from the heat.

Notes

Portion the soup into individual containers right after cooking so it cools quickly for the fridge. If the orzo absorbs too much broth during storage, add a splash of chicken broth when reheating on the stove. Skip the spinach until the final step if you plan to freeze portions, then stir it in fresh when you warm up each serving.

Course: Soup
Cuisine: Italian
Equipment: Large Pot, Mixing Bowl

Split Pea Soup with Ham and Carrots

This split pea soup brings together smoky ham and sweet carrots for a hearty lunch that keeps you full through the afternoon. The split peas cook down into a thick base that makes it ideal for meal prep, so you can portion it out and reheat it easily all week.

The result is a savory bowl with tender vegetables and chunks of ham in every bite. It tastes like a classic comfort dish but packs enough protein to work as a satisfying midday meal.

Split Pea Soup with Ham and Carrots

Print Recipe Pin Recipe

Course Soup

Cuisine American

Servings 4 people

Equipment

• Large Pot
• Cutting Board
• Knife

Ingredients

  

• 1 pound dried green split peas
• 8 ounces diced ham
• 3 carrots, sliced into rounds
• 1 medium onion, diced
• 2 garlic cloves, minced
• 6 cups chicken broth
• 1 teaspoon dried thyme
• 1 bay leaf
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Instructions

 

• Rinse the split peas under cold water and pick out any debris. Set them aside.
• Heat a large pot over medium heat. Add the diced ham and cook for 3 minutes until it starts to brown and release some fat.
• Add the diced onion and minced garlic to the pot. Stir and cook for 2 minutes until the onion softens.
• Add the sliced carrots, dried thyme, bay leaf, salt, and black pepper. Stir to combine.
• Pour in the chicken broth and add the rinsed split peas. Bring the mixture to a boil.
• Reduce the heat to low, cover the pot, and simmer for 45 minutes. Stir occasionally until the peas break down and the soup thickens.
• Remove the bay leaf before serving.

Notes

If the soup thickens too much after storing, stir in a splash of broth or water when reheating. You can swap the chicken broth for vegetable broth if needed, though the ham still provides the main savory flavor. For meal prep, let the soup cool completely before dividing into containers so it stores evenly in the fridge for up to four days.

Course: Soup
Cuisine: American
Equipment: Large Pot, Cutting Board, Knife

Mexican Black Bean Soup with Ground Turkey

This soup brings together lean ground turkey and black beans for a hearty lunch that keeps you satisfied through the afternoon. It works well for meal prep because it holds up in the fridge and reheats without losing texture or flavor. The taste is warm and spiced with cumin and chili, while the broth stays thick enough to feel filling.

Make a batch at the start of the week and portion it into containers for grab-and-go lunches. The combination of meat and beans gives solid protein without needing extra sides.

Mexican Black Bean Soup with Ground Turkey

Print Recipe Pin Recipe

Course Soup

Cuisine Mexican

Servings 4 people

Equipment

• Large Pot
• Wooden Spoon
• Knife
• Cutting Board
• Can Opener

Ingredients

  

• 1 tablespoon olive oil
• 1 pound ground turkey
• 1 medium onion, diced
• 1 red bell pepper, diced
• 3 garlic cloves, minced
• 2 cans (15 oz each) black beans, drained and rinsed
• 1 can (14.5 oz) diced tomatoes
• 4 cups chicken broth
• 2 tablespoons chili powder
• 1 teaspoon ground cumin
• 1 teaspoon dried oregano
• Salt and black pepper to taste
• Fresh cilantro, chopped (for garnish)
• Lime wedges (for serving)

Instructions

 

• Heat the olive oil in a large pot over medium heat. Add the ground turkey and cook until it is browned and no longer pink, breaking it up with a spoon as it cooks.
• Add the diced onion, red bell pepper, and minced garlic to the pot. Cook for 4 to 5 minutes until the vegetables soften.
• Stir in the chili powder, cumin, oregano, salt, and black pepper. Cook for 1 minute to toast the spices.
• Add the black beans, diced tomatoes with their juice, and chicken broth. Stir everything together and bring the soup to a simmer.
• Reduce the heat to low, cover the pot, and let it cook for 20 minutes, stirring occasionally.
• Ladle the soup into bowls and top each serving with chopped cilantro and a squeeze of lime.

Notes

Cool the soup completely before dividing it into meal prep containers so it stores evenly in the fridge for up to four days. If the soup thickens too much after sitting, stir in a small splash of broth while reheating. Taste and add extra chili powder or a pinch of salt right before serving if you want more spice.

Course: Soup
Cuisine: Mexican
Equipment: Large Pot, Wooden Spoon, Knife, Cutting Board, Can Opener

Ginger Miso Chicken and Tofu Soup

This soup brings together chicken and tofu in a savory broth that feels both light and filling. The ginger adds a fresh note while the miso gives the broth a rich, salty depth. It works well for meal prep lunches since it reheats evenly and stays satisfying for several days.

The texture comes from tender chicken pieces and soft tofu cubes that hold up in the broth. Carrots add a bit of crunch and natural sweetness to balance the flavors.

Ginger Miso Chicken and Tofu Soup

Print Recipe Pin Recipe

Course Soup

Cuisine Asian

Servings 4 people

Equipment

• Large Pot
• Cutting Board
• Knife

Ingredients

  

• 1 pound boneless chicken breast, cut into cubes
• 8 ounces firm tofu, cut into cubes
• 2 tablespoons grated fresh ginger
• 3 tablespoons white miso paste
• 6 cups chicken broth
• 2 carrots, sliced
• 2 garlic cloves, minced
• 1 tablespoon sesame oil
• 3 green onions, sliced
• Salt and pepper

Instructions

 

• Heat the sesame oil in a large pot over medium heat. Add the chicken cubes and cook until lightly browned on all sides.
• Stir in the garlic and ginger. Cook for one minute until fragrant.
• Pour in the chicken broth and bring to a simmer. Add the sliced carrots and cook for 5 minutes.
• Whisk the miso paste into a small amount of hot broth, then stir it back into the pot to avoid lumps.
• Gently add the tofu cubes. Simmer for another 5 minutes until the tofu is heated through and the carrots are tender.
• Season with salt and pepper to taste. Ladle into bowls and top with sliced green onions.

Notes

Store portions in airtight containers for up to four days in the fridge. Reheat gently on the stove over low heat to keep the tofu from breaking apart. If the broth thickens after chilling, add a splash of water when warming.

Course: Soup
Cuisine: Asian
Equipment: Large Pot, Cutting Board, Knife

Curried Sweet Potato Lentil Soup with Yogurt

This curried sweet potato lentil soup combines earthy lentils with naturally sweet potatoes for a filling lunch option. The curry spices give it a warm, savory depth while the yogurt adds a cool, creamy finish that balances the heat. It works especially well for meal prep because the flavors hold up nicely after a few days in the fridge.

The recipe comes together in one pot and delivers solid protein from the lentils and Greek yogurt. It feels substantial without being heavy, making it a practical choice for weekday lunches.

Curried Sweet Potato Lentil Soup with Yogurt

Print Recipe Pin Recipe

Course Soup

Cuisine Indian

Servings 4 people

Equipment

• Large Pot
• Cutting Board
• Knife

Ingredients

  

• 1 tablespoon olive oil
• 1 medium onion, diced
• 3 garlic cloves, minced
• 2 large sweet potatoes, peeled and cut into 1/2-inch cubes
• 1 cup dried red lentils, rinsed
• 1 tablespoon curry powder
• 4 cups vegetable broth
• 1/2 teaspoon salt
• 1 cup plain Greek yogurt, for serving

Instructions

 

• Heat the olive oil in a large pot over medium heat. Add the diced onion and cook for 3 to 4 minutes until it softens. Stir in the minced garlic and cook for 1 minute more.
• Add the cubed sweet potatoes, rinsed red lentils, curry powder, and salt. Stir everything together so the spices coat the vegetables and lentils.
• Pour in the vegetable broth and bring the mixture to a boil. Reduce the heat to low, cover the pot, and simmer for 20 to 25 minutes until the sweet potatoes are tender and the lentils have broken down slightly.
• Remove the pot from the heat. Ladle the soup into bowls and top each serving with a generous spoonful of plain Greek yogurt.

Notes

Let the soup cool fully before dividing it into meal prep containers so the yogurt stays fresh when added later. Stir in a little extra broth when reheating if the lentils have thickened too much overnight. Use Greek yogurt rather than regular yogurt for the best protein boost and creamier texture.

Course: Soup
Cuisine: Indian
Equipment: Large Pot, Cutting Board, Knife

Smoked Salmon and Potato Chowder

This chowder brings together flaky smoked salmon and tender potatoes in a creamy broth that feels hearty without being heavy. It works well for meal prep lunches because the flavors hold up after a few days in the fridge and each bowl provides solid protein to keep you full.

The taste is savory with a gentle smoky note from the salmon, balanced by mild onion and herbs. The potatoes give it body while the broth stays light enough to reheat easily.

Smoked Salmon and Potato Chowder

Print Recipe Pin Recipe

Course Soup

Cuisine American

Servings 4 people

Equipment

• Large Pot
• Knife
• Cutting Board
• Wooden Spoon

Ingredients

  

• 2 tablespoons olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 3 medium russet potatoes, cubed
• 4 cups chicken broth
• 8 ounces smoked salmon, flaked
• 1 cup whole milk
• 1 teaspoon dried dill
• ½ teaspoon salt
• ¼ teaspoon black pepper
• 2 tablespoons chopped fresh parsley

Instructions

 

• Heat the olive oil in a large pot over medium heat. Add the onion and cook until it softens, about 5 minutes. Stir in the garlic and cook for 1 minute more.
• Add the cubed potatoes and chicken broth. Bring the mixture to a boil, then reduce the heat and simmer until the potatoes are tender, about 15 minutes.
• Stir in the flaked smoked salmon, milk, dried dill, salt, and black pepper. Simmer gently for 5 minutes to warm everything through without boiling.
• Remove the pot from the heat and stir in the chopped fresh parsley just before serving.

Notes

Flake the smoked salmon into bite-size pieces by hand so it stays in nice chunks rather than breaking apart during simmering. If the chowder thickens too much after refrigeration, add a splash of milk when reheating on the stove over low heat. The parsley is best added at the end so it keeps its color and fresh taste.

Course: Soup
Cuisine: American
Equipment: Large Pot, Knife, Cutting Board, Wooden Spoon

Pork Ginger Cabbage Soup with Mushrooms

This soup brings together tender pork and crisp cabbage in a ginger-forward broth that stays satisfying even after reheating. The mushrooms add a savory depth while keeping the texture light enough for an easy lunch. It works well for meal prep because the flavors hold up in the fridge and the ingredients stay hearty without getting soggy.

The dish has a clean, slightly spicy ginger taste balanced by the mild sweetness of cooked cabbage. Pork provides the main protein, making each bowl filling without needing extra sides.

Pork Ginger Cabbage Soup with Mushrooms

Print Recipe Pin Recipe

Course Soup

Cuisine Asian

Servings 4 people

Equipment

• Large pot
• Cutting board
• Knife

Ingredients

  

• 1 pound ground pork
• 4 cups shredded green cabbage
• 8 ounces sliced cremini mushrooms
• 2 tablespoons minced fresh ginger
• 4 cups low-sodium chicken broth
• 2 cloves garlic, minced
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 2 green onions, sliced (for serving)
• Salt and black pepper to taste

Instructions

 

• Heat the sesame oil in a large pot over medium heat. Add the ground pork and cook, breaking it up with a spoon, until it is no longer pink.
• Stir in the minced garlic and ginger. Cook for one minute until fragrant.
• Add the sliced mushrooms and cook for three minutes until they begin to soften.
• Pour in the chicken broth and soy sauce. Bring the mixture to a simmer.
• Add the shredded cabbage and stir to combine. Simmer for eight to ten minutes until the cabbage is tender but still has some bite.
• Taste and add salt and black pepper as needed. Remove from heat.
• Ladle into bowls and top each serving with sliced green onions.

Notes

Let the soup cool completely before dividing it into airtight containers for the fridge. The cabbage will release a bit more liquid as it sits, so give each portion a quick stir before reheating. If you want a stronger ginger flavor, add an extra teaspoon of minced ginger during the final simmer.

Course: Soup
Cuisine: Asian
Equipment: Large pot, Cutting board, Knife

Greek Lemon Chicken Orzo Soup

This soup combines tender chicken with bright lemon and fresh herbs for a light yet filling meal. The orzo adds body while the broth stays clear and flavorful. It works well for meal prep lunches since it reheats evenly without turning heavy.

The finished soup tastes savory with a sharp citrus note and soft herbs throughout. Chicken provides the protein to keep you full until dinner. You can portion it into containers and grab them all week.

Greek Lemon Chicken Orzo Soup

Print Recipe Pin Recipe

Course Soup

Cuisine Greek

Servings 4 people

Equipment

• Large pot
• Cutting board
• Knife
• Measuring cups

Ingredients

  

• 1 lb boneless skinless chicken breasts
• 1 cup orzo
• 6 cups chicken broth
• 2 carrots, diced
• 2 celery stalks, diced
• 1 onion, diced
• 3 garlic cloves, minced
• 2 lemons, juiced and zested
• 2 tbsp fresh dill, chopped
• 2 tbsp olive oil
• Salt and pepper to taste

Instructions

 

• Heat the olive oil in a large pot over medium heat. Add the onion, carrots, and celery. Cook for 5 minutes until the vegetables soften.
• Stir in the garlic and cook for 1 minute more. Season the chicken breasts with salt and pepper, then add them to the pot.
• Pour in the chicken broth. Bring the mixture to a simmer and cook for 15 minutes until the chicken is cooked through.
• Remove the chicken from the pot. Shred it with two forks and return it to the soup.
• Add the orzo and simmer for 8 to 10 minutes until the pasta is tender. Stir in the lemon juice, lemon zest, and dill. Taste and adjust salt and pepper.

Notes

Shred the chicken while it is still warm so it stays moist when added back to the soup. Store portions in airtight containers for up to 4 days. Reheat gently on the stove with a splash of broth if the orzo has absorbed too much liquid. Skip the dill until just before serving if you want to freeze batches.

Course: Soup
Cuisine: Greek
Equipment: Large pot, Cutting board, Knife, Measuring cups

Smoky Chipotle Black Bean Quinoa Soup with Chicken

This soup brings together tender chicken, black beans, and quinoa in a smoky broth with chipotle heat. It is hearty enough to keep you full through the afternoon and works well for batch cooking lunches at the start of the week.

The flavor is bold and slightly spicy with a touch of smokiness from the chipotle and paprika. The quinoa and beans add texture while the chicken keeps the protein level high for meal prep.

Smoky Chipotle Black Bean Quinoa Soup with Chicken

Print Recipe Pin Recipe

Course Soup

Cuisine Mexican

Servings 4 people

Equipment

• Large pot
• Cutting board
• Knife

Ingredients

  

• 1 tablespoon olive oil
• 1 medium onion, diced
• 3 cloves garlic, minced
• 2 chipotle peppers in adobo sauce, minced
• 1 teaspoon smoked paprika
• 1 teaspoon ground cumin
• 1 pound boneless skinless chicken breasts
• 6 cups chicken broth
• 1 cup quinoa, rinsed
• 2 cans (15 ounces each) black beans, drained and rinsed
• Salt and black pepper to taste
• Lime wedges and chopped cilantro for serving

Instructions

 

• Heat the olive oil in a large pot over medium heat. Add the onion and cook until it softens, about 5 minutes. Stir in the garlic and chipotle peppers and cook for 1 minute more.
• Add the smoked paprika and cumin and stir for 30 seconds until fragrant. Place the chicken breasts in the pot and pour in the chicken broth. Bring the mixture to a simmer and cook for 15 minutes.
• Remove the chicken from the pot and set it aside. Add the quinoa and black beans to the broth. Simmer for 15 minutes until the quinoa is tender.
• Shred the chicken with two forks and return it to the pot. Season with salt and black pepper. Simmer for 5 more minutes to let the flavors combine. Serve with lime wedges and cilantro.

Notes

If the soup thickens after storage, add a splash of broth or water when reheating. For less heat, use only one chipotle pepper. This soup keeps in airtight containers in the refrigerator for up to four days and freezes well for up to two months.

Course: Soup
Cuisine: Mexican
Equipment: Large pot, Cutting board, Knife