Check out the labels on cans of soup at the grocery store, and it won’t take more than a few minutes to realize they all have one thing in common: protein deficiency! Even the chicken noodle and beef potato soups are high in salt and preservatives and low in actual meaty deliciousness.
But that doesn’t have to be the case when you make soup from scratch. Here are 7 soups with 15 to 50 grams of protein per serving with moderate amounts of carbohydrate and fat as well, and all of which require less than 30 minutes of time in the kitchen.
Picture courtesy of CHOW
For a satisfying lunch or a rich starter course, perk up bland corn chowder with flaky salmon.
Directions
Start by melting 3 Tbsp. butter in a large stockpot, and sauté 1/2 cup chopped celery, 1/2 cup chopped onion, and 1/2 cup diced green bell pepper for about 5 minutes, until tender.
Add in 1 can (about 2 cups) chicken broth, 1 cup diced potatoes, 1 cup shredded carrots, 1 1/2 tsp. sea salt, 1/2 tsp. freshly ground pepper, and generous 1/2 tsp. fresh dill. Reduce heat once the mixture begins to boil, cover the pot, and simmer for 40 minutes.
Stir in 1 can creamed corn, 2 cups half and half (or low-fat milk), and 16 oz. cooked salmon. Heat together for about 15 minutes before serving.
Serves 8
Nutrition Facts (Per Serving)
Calories: 273
Protein: 16 grams
Carbs: 20 grams
Fat: 16 grams
Picture courtesy of Food52
This flavorful soup is vegan, yet the lentils provide a good amount of protein. It’s a good option whether you need a pre-workout snack, light lunch, or side for a cut of meat.
Directions
The night before cooking, soak 1 1/2 cups of yellow split lentils in 2 cups water.
More than 8 hours later, prepare the soup by heating 2 tsp. coconut oil in a large soup pot over medium heat. Sauté 1 large onion and 6 large carrots, diced, for about 5 minutes.
Continue cooking for a couple minutes with 1 Tbsp. fresh ginger, 2 cloves minced garlic, and 1 tsp. cinnamon. Then add the lentils and soaking liquid, 1/8 cup maple syrup, 4 cups vegetable stock (or beef stock), a bay leaf, salt, and pepper.
Bring to a boil, reduce heat, and simmer for a half hour or more. Puree mixture, minus the bay leaf, in a blender or with a hand blender.
Serves 6
Nutrition Facts (Per Serving)
Calories: 267
Protein: 17 grams
Carbs: 44 grams
Fat: 3 grams
Picture courtesy of Kitchen Meets Girl
All the flavor of a bacon cheeseburger in a nutritionally balanced soup, and it comes together in a slow cooker? Making soup at home doesn’t get better than that.
Directions
First, cook a mirepoix – 3 minced garlic cloves, 1 chopped onion, and 3 chopped celery stalk – in 1 Tbsp. olive oil in a skillet over medium-high. Once the onions are translucent, add the mixture to the slow cooker.
In the hot pan, brown one pound of lean ground beef (or turkey, for less fat), drain, and transfer to the slow cooker. Then cook 4 strips of thick-cut bacon, crumble over a paper towel, and add in with the veggies and browned beef.
Whisk together in a small bowl 1/2 cup chicken broth with 2 Tbsp. whole wheat flour. Once lump-free, pour the mixture into the warm skillet, and add 2 1/2 cups more broth. Stirring constantly, bring the mixture to a boil, and once thickened, add it into the slow cooker.
Add 12 oz. low-fat evaporated milk, 1/2 tsp. paprika, 1/2 tsp. garlic powder, 1 1/2 Tbsp. Worcestershire sauce, 1 Tbsp. mustard, 1/4 tsp. salt, 1/8 tsp. freshly ground pepper, and 8 oz. low-fat extra sharp cheddar cheese. Stir well, and cook for 2 hours on low.
Serves 6
Nutrition Facts (Per Serving)
Calories: 378
Protein: 42 grams
Carbs: 11 grams
Fat: 17 grams
Want to know how to build muscle and lose fat eating delicious foods like these?"Dieting" doesn't have to suck. You CAN eat foods you like and have the body you want!
Picture courtesy of Hungry in Bangkok
This hearty stew is comfort food even though the flavors are far from home.
Directions
Blend together 2 tsp. fresh ginger, 6 garlic cloves, 4 chopped cilantro stalks (stems and all), 4 sliced green onions, and 2 seeded, diced hot peppers in a food processor until the mix turns into a paste. Add in 1 Tbsp. ground coriander, 1 tsp. white pepper, 1 tsp. ground cumin, and a pinch of cloves.
In a large Dutch oven, heat 1 Tbsp. peanut oil over medium-high heat. Brown 3 lb. cubed pork shoulder in three or four batches, and once finished, toss all in the pan with the paste, stirring regularly for 4 minutes.
Stir in 5 sliced parsnips, 1/3 cup fish sauce, 1/3 cup packed brown sugar, and 2 cups water. After bringing to a boil, reduce heat and cover; simmer for at least a half hour, or until pork is tender.
To thicken the stew, prepare a mix of 2 tsp. cornstarch and 1 Tbsp. water in a little dish. Over medium-high heat, remove the cover from the pot and add the cornstarch mixture. Boil for 1 minutes. Spoon stew into bowls, and garnish with 1/4 cup fresh chopped mint leaves.
Serves 6
Nutrition Facts
Calories: 522
Protein: 50 grams
Carbs: 38 grams
Fat: 18 grams
Picture courtesy of In Erika’s Kitchen
A versatile dish bursting with Persian flavors, this can be served with or without rice, and it can be made simmering in either a slow cooker or a big pot on the stove.
Directions
Begin by browning 2 lbs. of cubed stew beef (or lamb) in a large pot in 3 Tbsp. of olive oil. Once seared, remove the meat, and add 2 finely chopped onions to the pan to cook for 6–8 minutes, until light brown.
Move the meat and its juices back to the pot. Add 1/2 tsp. turmeric, 1/4 tsp. cinnamon, 2–3 Tbsp. tomato paste, 1/4 cup lemon juice, salt, pepper, and water to halfway cover the beef. Stir to combine, and keep over medium heat until simmering.
Just as it caramelizes, add 2 cored and cubed quinces, a handful of prunes, and 3 Tbsp. honey, stirring well. Cover the pot, and let simmer slowly over low heat for three hours. Check from time to time, an add water if needed.
Serves 6
Nutrition Facts (Per Serving)
Calories: 469
Protein: 47 grams
Carbs: 28 grams
Fat: 19 grams
Picture courtesy of Our Lady of Second Helpings
This is a lean, quick-to-prepare meal that’s suitable for almost any diet. There’s no excuse not to eat well when it’s this easy and delicious.
Directions
First, sauté 1 diced medium onion in a large pan with 1 Tbsp. olive oil. After about 3 minutes, before the onions brown, add 1/2 cup white wine, and scrape the bottom of the pan with a wooden spoon. Add 1 can diced tomatoes (or 6 Roma tomatoes), along with a pinch of white pepper, and bring to a simmer.
Cook for a few minutes, then add 2 cups vegetable broth, 1/3 cup ground onions, and 2 cups chopped bok choy. Stir occasionally for a couple more minutes, and once the leaves begin to wilt, add 12 oz. of cubed halibut filets. Cook for 4–5 minutes, until the fish is opaque.
Serves 4
Nutrition Facts (Per Serving)
Calories: 235
Protein: 27 grams
Carbs: 11 grams
Fat: 10 grams
Picture courtesy of CHOW
This is a standby soup that’s cheap yet satisfying, and it’s a great way to use up leftover ham.
Directions
The night before, cover 1 lb. dried cannellini beans with at least 3” of water to soak for at least 8 hours. Drain before preparing soup.
In a large Dutch oven or heavy-bottomed pot, pour in 3 1/2 quarts (14 cups) of water, and place 1 lb. ham hocks (or smoked ham bone) to begin to a boil. Simmer uncovered for an hour over medium heat.
Add soaked beans and 3 fresh thyme sprigs, and continue simmering, stirring occasionally until beans are tender but not soft in the center. It will take about an hour.
Dice 2 carrots, 2 celery stalks, and 1 yellow onion. Add to the pot on the stove, and sprinkle in about 1 tsp. salt. Continue cooking for about 40 minutes.
Turn off the heat, and transfer ham hocks to a cutting board to remove the meat. Lightly mash the beans and vegetables, keeping some intact, and add back in the sliced ham meat along with 8 oz. fully cooked smoked ham. Season to taste with salt and freshly ground pepper, and serve.
Serves 8
Nutrition Facts (Per Serving)
Calories: 391
Protein: 35 grams
Carbs: 38 grams
Fat: 11 grams
"Dieting" doesn't have to suck. You CAN eat foods you like and have the body you want!
Click Here to Learn HowWhat if I told you that just about everything magazines and trainers “teach” you about dieting is wrong?
What if you could build muscle and lose fat eating “naughty” foods every week?
What if you didn’t have to suffer through low-carb dieting to get lean? In fact, what if you could eat all the carbs you wanted?
And what if you didn’t have to gorge yourself just to gain muscle and didn’t have to put on pounds and pounds of ugly fat, either?
In short, what if I told you that proper dieting--whether you want to maximize fat loss or muscle growth--is much simpler and more enjoyable than you’ve been led to believe?
Imagine eating delicious, filling meals every day...never feeling starved or stuffed...having great energy levels and workouts...and watching your body respond exactly as you desire, dropping fat or adding muscle each and every week.
And imagine finally understanding how proper dieting really works, never again falling for the BS, tricks, and gimmicks pushed by “gurus” and other shysters.
Well, I have good news.
All these “fantasies” can be a reality...if you know how to do a handful of “little” things correctly.
You see, when you know how to diet properly--and this doesn’t mean learning to eat boiled chicken and raw broccoli six times per day--getting lean and muscular becomes simple, convenient, and dare I say...enjoyable.
And this book will show you the way.
Learn what causes “skinny fatness” and how to fix it.
If you want big, strong, round delts that pop, you want to do these shoulder exercises and workouts.
Learn which muscles to train together and the best exercises for each body part.
Build giant gams with these proven hamstrings exercises.
Take our 60-second quiz now to learn which supplements can help you achieve your fitness goals faster.
Take the Quiz No thanks, I don't want help choosing supplements."I never thought getting in shape would be this simple! Everything just WORKS when you follow this plan." And if he can do it, why not you?
Take the Quiz No thanks, I don't want to lose weight or build muscle.Our "No Return Necessary"
Money-Back Guarantee
If you don’t like something of ours, guess what happens next?
No, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon. Nor do we ask you to fill a cursed inkwell with orc’s blood and demon saliva and then use it to complete reams of return forms written in ancient Cyrillic script.
We just . . . wait for it . . . give you your money back. Holy moo cows. And that means you can say "yes" now and decide later.
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the United States, your order ships free regardless of order size, if you live in the UK or Canada, your order ships free when it’s over $99, and if you live elsewhere, your order ships free when it’s over $199.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the UK or Canada, your order ships free when it’s over $99.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $199.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Many ingredients in supplements don’t have any scientifically validated benefits, and many ingredients that do are often underdosed to the point of irrelevance.
That’s why we only use the choice ingredients and precise doses shown to be effective in peer-reviewed scientific studies.
You need more than great ingredients to make great products—you also need proper doses. That’s why we use the precise doses of ingredients shown to be effective in peer-reviewed scientific studies.
“Natural” doesn’t always mean “better,” but in many cases, natural ingredients are superior to artificial ones for various reasons, including purity, safety, and efficacy.
That’s why all of our ingredients in all of our products come from plant and animal sources, including sweeteners, colors, and flavors.
If you want to ensure the supplements you’re swallowing every day are safe and effective, you want products produced in the USA.
That’s why all of our supplements are made in America in NSF-certified and FDA-inspected facilities that operate in accordance with the Current Good Manufacturing Practice (cGMP) regulations.
Did you know that supplements can contain dangerously high levels of toxins like lead, arsenic, and cadmium?
That’s why we test every ingredient of every supplement we produce for heavy metals, microbes, allergens, and other contaminants and ensure they meet the strict purity standards set by the FDA.
While artificial sweeteners may not be as dangerous as some people claim, studies suggest that regular consumption of these chemicals may indeed be harmful to our health.
That’s why all of our supplements are naturally sweetened and flavored and contain no artificial food dyes, fillers, or other unnecessary junk.
Many ingredients in supplements don’t have any scientifically validated benefits. That’s why we only use choice ingredients shown to be effective in peer-reviewed scientific studies.
“Natural” doesn’t always mean “better,” but in many cases, natural ingredients are superior to artificial ones for various reasons, including purity, safety, and efficacy.
That’s why all of our ingredients in all of our products come from plant and animal sources, including sweeteners, colors, and flavors.
Split your entire online purchase into 4 interest-free payments, over 6 weeks with no impact to your credit.
25%
today
25%
2 weeks
25%
4 weeks
25%
6 weeks
Shop and add items to your cart as normal!
Choose Sezzle at Checkout! You’ll be redirected to Sezzle to Sign Up or Log In to complete your order.
Your order will be shipped out right away* and your payments will be split up over 6 weeks.
*shipping times subject to merchant shipping policy
Shop directory. Reschedule payments. Plus more!
In consideration of the services and/or products offered by Legion Athletics, Inc. (“Legion”) including, but not limited to, nutrition plans, exercise routines and coaching, and in addition to the payment of any fee or charge:
I knowingly and voluntarily enter into this waiver and release of liability and hereby waive any and all rights, claims or causes of action of any kind whatsoever arising out of my use of Legion’s services and/or products, and I hereby release and hold harmless Legion and its consultants, officers, contractors, agents, owners and employees from any and all responsibility, liability, cost and expenses, including for injuries, damages or disorders (physical, metabolic, or otherwise), resulting from my use of Legion’s services and/or products.
I understand that fitness activities including, but not limited to, strength, flexibility, and cardiovascular exercise, with or without the use of equipment, are potentially hazardous activities that involve a risk of injury and even death, and I am voluntarily participating in these activities and using equipment and machinery with knowledge of the risks involved. I hereby agree to assume and accept any and all risks of injury or death related to said fitness activities.
I understand Legion’s services and products are not meant to treat or manage any health conditions or circumstances, and I acknowledge that Legion has recommended I obtain a healthcare provider’s approval for my use of Legion’s services and/or products, through regular physical examination(s) and/or consultation. I acknowledge that I have obtained my healthcare provider’s approval or have decided to use Legion’s services and/or products without such approval and hereby assume all responsibility for my use of said services and/or products.
I understand that results from using Legion’s products and/or services are not guaranteed, and I agree to not hold Legion liable for any outcomes or lack thereof.
Please click the checkbox below. We apologize for the inconvenience.
If you don’t absolutely love this product, just let us know, and we’ll give you a full refund on the spot. No forms or return necessary.
Analyzed for purity and potency in a state-of-the-art ISO 17025 accredited lab by Labdoor™, the gold standard of third-party lab testing.
Analyzed for purity and potency in a state-of-the-art ISO 17025 accredited lab, the gold standard of third-party lab testing.
This product doesn’t just “contain natural ingredients”—every ingredient is naturally sourced from plants and animals. This product contains no artificial or synthetic sweeteners or flavors of any kind.
Our scientific review board of nutritionists, dietitians, molecular biologists, doctors, and other accredited experts is responsible for reviewing every article, podcast, and video we produce to ensure they’re evidence based, accurate, trustworthy, and current.
Thanks to their connections, credentials, and academic experience, this team of MDs, PhDs, and other professionals has access to a wealth of research published in the largest and most prestigious journals in the world.
This allows them to not only review individual studies but also analyze the overall weight of the evidence on any and all topics related to diet, exercise, supplementation, and more.
If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.
We follow a detailed, rigorous, multi-step process to create content that meets the highest standards of clarity, practicality, and scientific integrity.
First, our research associates provide our editorial team with accurate, up-to-date, proven scientific evidence.
Then, our editorial team uses this research to draft articles and outlines for podcasts and videos.
Finally, our scientific review board reviews the content to ensure all key information and claims are backed by high-quality scientific research and explained simply and precisely.
If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.
