High Protein Soup Meal Prep (20g+ Per Bowl)
A thick, satisfying high protein soup loaded with at least 20 grams of protein per bowl that's perfect for meal prep. This one-pot soup combines lean ground turkey and white beans for a complete meal that tastes even better as it sits throughout the week.
Ingredients
- 2 tablespoons olive oil
- 1.5 pounds ground turkey (93% lean)
- 1 large yellow onion, diced
- 3 medium carrots, diced
- 3 celery stalks, diced
- 4 cloves garlic, minced
- 2 cans diced tomatoes (28 ounces total)
- 2 cans white beans, drained and rinsed
- 8 cups low-sodium chicken broth
- 2 teaspoons dried Italian seasoning
- 1 teaspoon kosher salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon red pepper flakes (optional)
- 2 cups fresh spinach
- 2 tablespoons fresh lemon juice
Instructions
- Step 1: Heat olive oil in a large pot over medium-high heat until shimmering. Add ground turkey and cook 5-6 minutes, breaking it into small pieces as it browns. Pour off excess fat.
- Step 2: Add diced onion, carrots, and celery. Cook for about 4 minutes, stirring to deglaze the pan.
- Step 3: Add minced garlic and cook for 30 seconds until fragrant.
- Step 4: Pour in diced tomatoes with juice, white beans, chicken broth, Italian seasoning, salt, pepper, and red pepper flakes. Stir and bring to a gentle simmer.
- Step 5: Simmer uncovered for 20-25 minutes. Taste and adjust seasonings as needed.
- Step 6: Stir in fresh spinach and lemon juice. Let spinach wilt for about 30 seconds.
- Step 7: Cool to room temperature (about 20 minutes) before dividing into storage containers.
Notes
Freeze half the batch in freezer bags laid flat for later use. Rinse canned beans under cold water to reduce sodium. Soup tastes better on day three than day one. Cool completely before storing to prevent condensation. Optional: add Greek yogurt or grilled chicken breast when serving for extra protein.