Satisfying and Nutritious Macro-Friendly Soup Recipes
Soups make for nutritious, satisfying meals when following a macro diet. Packed with protein, healthy fats, and vegetables, macro-friendly soups can be perfect for hitting your macronutrient goals while staying within your calorie needs.
This article will provide you with 10 delicious soup recipes that are easy to prepare and customize to your own macro split. Well also discuss tips for making soups that align with your fitness goals.
Benefits of Soups for Macro Dieting
Here are some reasons soups and stews make great choices when tracking macros:
- High protein content from ingredients like chicken, beans, lentils, and Greek yogurt.
- Low calorie vegetables provide micronutrients and bulk.
- Healthy fats from oils, nuts, seeds, or coconut milk.
- Flexible ingredient options to match macro goals.
- Keep you feeling full and satisfied for hours.
- Easy to prepare in bulk and portion out servings.
With endless possibilities for nutrient-dense ingredients, soups make hitting your daily macros simple and enjoyable.
Tips for Making Macro-Friendly Soups
Follow these tips for crafting flavorful, macro-balanced soups:
- Use lean proteins like chicken, turkey, beans, lentils, eggs, Greek yogurt or protein powder.
- Incorporate low carb vegetables like spinach, kale, tomatoes, peppers, mushrooms, zucchini.
- Add healthy fats such as olive oil, coconut milk, nuts, seeds, or avocado.
- Feature herbs, spices, garlic, ginger, lemon, and chili for flavor.
- Make big batches and freeze individual portions for quick meals.
- Mix and match ingredients to modify macros as needed.
Getting creative with produce, seasonings and mix-ins allows for endless macro-friendly soup possibilities.
10 Satisfying High Protein Soup Recipes
Here are 10 hearty and delicious soup recipes to enjoy on your macro diet:
1. Chicken Zoodle Soup
This classic chicken noodle soup is made macro-friendly by swapping noodles for nutrient-dense zucchini noodles. The combination of chicken, veggies and bone broth provides a protein boost.
Macros per serving:- Calories: 315
- Protein: 28g
- Carbs: 14g
- Fat: 16g
2. Taco Soup
Ground turkey, black beans, corn, and Greek yogurt pack a protein punch in this Mexican-inspired soup. Top with avocado and tortilla chips for a savory crunch.
Macros per serving:- Calories: 411
- Protein: 29g
- Carbs: 36g
- Fat: 17g
3. Loaded Baked Potato Soup
This creamy, comforting soup provides a big protein boost from Greek yogurt and bacon. Potatoes add carbohydrate energy to fuel workouts.
Macros per serving:- Calories: 431
- Protein: 26g
- Carbs: 39g
- Fat: 21g
4. Chicken and Rice Soup
Shredded chicken, brown rice and veggie make this classic chicken soup macro-friendly. Use bone broth for added collagen protein.
Macros per serving:- Calories: 345
- Protein: 29g
- Carbs: 33g
- Fat: 12g
5. Thai Coconut Curry Soup
This Thai-inspired soup gets protein from chicken and chickpeas. Coconut milk provides healthy fats to support hormones and energy levels.
Macros per serving:- Calories: 415
- Protein: 32g
- Carbs: 21g
- Fat: 27g
6. Italian Sausage and Kale Soup
Hearty Italian sausage, cannellini beans and nutrient-rich kale make this soup macro-friendly. Parmesan cheese adds savory flavor and protein.
Macros per serving:- Calories: 402
- Protein: 29g
- Carbs: 29g
- Fat: 22g
7. Buffalo Chicken Soup
Shredded chicken breast, hot sauce and Greek yogurt give this soup a spicy protein kick. Top with blue cheese for extra flavor.
Macros per serving:- Calories: 335
- Protein: 41g
- Carbs: 13g
- Fat: 12g
8. Beef Barley Soup
Lean ground beef, vegetables and pearl barley provide a balanced macro split. The barley gives sustained energy for active lifestyles.
Macros per serving:- Calories: 382
- Protein: 29g
- Carbs: 42g
- Fat: 12g
9. Lentil and Roasted Veggie Soup
Protein-packed lentils, lean turkey sausage and roasted vegetables make this soup macro-friendly. Tailor veggie choices to your preferences.
Macros per serving:- Calories: 394
- Protein: 26g
- Carbs: 46g
- Fat: 15g
10. Broccoli Cheddar Soup
This creamy, cheesy soup gets protein from Greek yogurt and milk. Broccoli provides fiber to support digestion and gut health.
Macros per serving:- Calories: 345
- Protein: 19g
- Carbs: 30g
- Fat: 19g
Make Your Own Macro-Friendly Creations
Get creative in the kitchen and whip up your own macro-friendly soups. Pick your base protein and favorite veggies then season to taste.
Tracking the macros for each ingredient will allow you to customize the nutrition profile. So enjoy nourishing homemade soups while sticking to your diet goals.
FAQs
What are the benefits of soups for macro dieting?
Soups offer high protein, low calorie bulk from vegetables, and customizable nutrition profiles to meet macro goals. They keep you feeling full and are easy to make in bulk.
How can I adjust soup macros to fit my needs?
Choose protein sources aligned with your goals, use low carb veggies as the base, and add healthy fats like oils, nuts or coconut milk. Tracking the macros of each ingredient allows full customization.
Which foods work best for high protein soups?
Good soup protein sources include chicken, turkey, lean beef, eggs, Greek yogurt, beans, lentils, tofu, edamame and protein powder.
What are some high protein vegetarian soup ideas?
Great plant-based proteins for soup include lentils, chickpeas, black beans, edamame, tofu, tempeh, seitan and nut or seed butters. Add quinoa or brown rice for whole grains.
Can soups be prepped ahead and frozen?
Yes, soups freeze very well for quick future meals. Allow to cool before transferring portions to containers for freezing.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
Add Comment