High protein soup meal prep: cozy soups that reheat perfectly

Cold office, short lunch, big appetite. If that sounds like your weekday, high protein soup meal prep is your best friend. Soups are budget friendly, portable, and forgiving, and when you build them around protein they keep you satisfied and steady. This how-to walks you through high protein soup meal prep from planning to portioning so your bowls taste fresh on day three and still deliver the protein you need.

Soups deliver volume and hydration with relatively few calories, and adding protein increases fullness and helps preserve lean mass during weight goals. Research links higher protein eating with improved satiety and weight management, useful when you are juggling meetings and workouts. Protein after exercise also supports recovery and adaptation, which makes high protein soup meal prep a smart evening option.

Reheating matters too. Many soups taste better on day two because flavours meld. The trick is choosing ingredients and textures that hold up so your high protein soup meal prep stays appealing, not pasty or watery. Below you will find a practical formula you can use every week.

Use this mix-and-match template whenever you plan high protein soup meal prep.

1) Protein base, 25–40 g per serving
Choose one or combine:

• Chicken thigh or breast, poached then chopped, about 120–150 g per serve
• Lean ground turkey, browned, 120 g
• Extra-firm tofu, pressed and cubed, 175 g
• Red lentils or canned lentils, ¾–1 cup cooked
• Navy beans, chickpeas, or black beans, ¾–1 cup cooked
• Cooked beef shank or stewing beef, shredded, 120 g

2) Flavourful veggies, 1.5–2 cups per serving
Carrot, celery, onion, mushrooms, winter greens, frozen peas or corn. Frozen produce is perfect for high protein soup meal prep in Alberta winters.

3) Smart carbs, ½–1 cup cooked
Cooked barley, diced potato, wild rice, or small whole-wheat pasta shapes. These hold texture across several days of high protein soup meal prep.

4) Liquid + fat
Low-sodium stock and 1–2 tablespoons olive oil. A little fat improves mouthfeel and helps fat-soluble flavours bloom in high protein soup meal prep.

5) Flavour boosters
Miso paste, tomato paste, curry paste, Parmesan rind, or a squeeze of lemon. Bright acid wakes up reheated bowls so high protein soup meal prep tastes fresh all week.

Pro tip: Keep starches separate if you prefer ultra-firm textures. Store cooked rice or pasta in a second container and add to bowls when reheating. This tweak keeps high protein soup meal prep from going gluey.

Stock these and you will be set to make your own high protein soups!

• 5–6 glass containers, 500–700 ml, with leakproof lids
• Heavy pot or Dutch oven, plus a ladle and immersion blender
• Low-sodium chicken or vegetable stock, 2–3 L
• Canned tomatoes, tomato paste, coconut milk lite
• Dried red lentils, barley, wild rice, small pasta
• Frozen spinach, mixed vegetables, chopped onions
• Seasonings: bay leaves, smoked paprika, cumin, thyme, curry powder
• Lemon juice or vinegar for finishing high protein soup meal prep

Food-safe storage matters. Cool within 2 hours, pack in shallow containers, label with the date, and refrigerate at 4 °C or lower. These steps help your high protein soup meal prep stay safe and delicious.

Each recipe yields 4 servings and is designed for reliable reheating. Nutrition values are approximate and will vary by brand.

• Olive oil 1 tbsp, onion 1 medium diced, celery 2 stalks sliced, garlic 3 cloves minced
• Chicken thigh 600 g, diced
• Pearl barley ¾ cup, rinsed
• Low-sodium chicken stock 1.8 L
• Bay leaf 1, dried thyme 1 tsp
• Frozen chopped spinach 2 cups
• Lemon, zest and juice of 1, parsley ¼ cup chopped
• Salt and pepper to taste

Sauté onion, celery, and garlic in oil. Add chicken, cook until opaque. Add barley, stock, bay, and thyme. Simmer 35–40 minutes until barley is tender. Stir in spinach to heat through, finish with lemon and parsley. Portion for high protein soup meal prep.

Approximate per serving: 450 ml, 420 kcal, 38 g protein, 45 g carb, 10 g fat.

Creamy without cream, perfect for plant-forward high protein soup meal prep.

• Olive oil 1 tbsp, onion 1 diced, carrot 2 diced, garlic 3 cloves
• Red lentils 1 cup, rinsed
• Crushed tomatoes 800 ml
• Low-sodium vegetable stock 1.5 L
• Extra-firm tofu 300 g, cubed
• Smoked paprika 1 tsp, cumin 1 tsp
• Balsamic vinegar 1 tbsp, salt and pepper

Sauté vegetables in oil. Add lentils, tomatoes, stock, paprika, and cumin. Simmer 20 minutes. Add tofu, then blend briefly with an immersion blender for body. Finish with balsamic. Portion for high protein soup meal prep.

Approximate per serving: 450 ml, 370 kcal, 28 g protein, 55 g carb, 8 g fat.

Earthy and hearty, a weekend batch that powers weekday high protein soup meal prep.

• Olive oil 1 tbsp, onion 1 diced, mushrooms 500 g sliced
• Lean stewing beef 600 g, diced
• Tomato paste 1 tbsp
• Low-sodium beef stock 1.8 L
• Wild rice ¾ cup, rinsed
• Bay leaf 1, thyme 1 tsp
• Frozen peas 1 cup, salt and pepper

Brown beef in oil, set aside. Sauté onion and mushrooms, stir in tomato paste. Add stock, wild rice, bay, and thyme. Simmer 45–50 minutes until rice is tender. Add beef back, plus peas, and heat through. Portion for high protein soup meal prep.

Approximate per serving: 450 ml, 480 kcal, 35 g protein, 50 g carb, 12 g fat.

These rules are important to follow for food safety when reheating your soup:

• Refrigerate cooked soup within 2 hours, consume refrigerated portions within 3–4 days, and reheat to a rolling simmer or 74 °C.
• Freeze for up to 2–3 months for best quality. Leave headspace in containers since soups expand when frozen.
• Reheat gently on the stovetop with a splash of water or stock to loosen. Acid and fresh herbs added at the end make high protein soup meal prep taste newly made.
• If using dairy, freeze without the dairy, then stir it in when reheating. This keeps high protein soup meal prep from splitting.
• For athletes, aim to place 25–40 g protein in each bowl so your high protein soup meal prep supports recovery.

You do not need a lab scale to make high protein soup meal prep effective. Try this:

• Use 500–700 ml containers for single meals. This size keeps high protein soup meal prep satisfying without being heavy.
• Add 1 teaspoon olive oil or a sprinkle of cheese after reheating for flavour and a boost of healthy fats that will help you savour high protein soup meal prep.
• If fat loss is your goal, fill half the bowl with non-starchy vegetables, keep carbs to ½ cup cooked per serving, and maintain 25–40 g protein in your high protein soup meal prep. Evidence shows higher protein can support appetite control, which makes consistency easier.

If batch cooking is not in the cards, let our chefs handle the heavy lifting. We rotate protein-forward soups on the Nutrimeals menu and also offer High-protein Meal Plans for set-and-forget structure. New to us? See answers to common questions on our FAQ page or learn about our Alberta roots on the About Nutrimeals page. You can still pair ready-made bowls with your own high protein soup meal prep so you always have a hot, satisfying option.

Blog FAQ

Q1: How much protein should be in each bowl for high protein soup meal prep?
Aim for 25–40 g per serving, which you can hit with chicken, beans, tofu, or lentils in your high protein soup meal prep.

Q2: How long does high protein soup meal prep last in the fridge?
Typically 3–4 days in the refrigerator at 4 °C or below, and reheat to 74 °C.

Q3: What soups freeze best for high protein soup meal prep?
Broth-based soups with chicken, beef, beans, or lentils freeze and reheat well. Add dairy after reheating to keep high protein soup meal prep smooth.

Q4: Can I make high protein soup meal prep vegetarian?
Yes. Use lentils, beans, tofu, and whole grains, and you will still get satisfying high protein soup meal prep.

Q5: Do I need special containers for high protein soup meal prep?
Leakproof glass containers, 500–700 ml, make portioning and reheating high protein soup meal prep simple.

You now have the formula, the recipes, and the safety steps for high protein soup meal prep that reheats beautifully. Start with one pot this week, portion it well, and enjoy a warm, protein-rich bowl whenever life gets loud. When your schedule tightens, let Nutrimeals back you up and keep your high protein soup meal prep momentum going.