Soups – Muscle Meal Time

High Protein Chicken Noodle Soup

Chef Chuck — Sun, 12 Jan 2020 18:54:44 +0000

Everyone loves a good chicken noodle soup. It is a hearty, comforting meal that takes you back to a simpler time. So we’ve taken a classic chicken noodle soup recipe, which is already high in protein thanks to the chicken source, and used a few of our favorite chef tricks to help increase the protein count even further.

This high protein chicken noodle soup is great for athletes, bodybuilders, meal preppers, or anyone who just wants a delicious and nutritious meal. It keeps well, freezes well, and is an excellent way to prepare bulk high protein meals ahead of time.

BULKING TIPS

If you are bulking and want to increase your calories, you can do this pretty easily by substituting lean chicken breast with a fattier cut of chicken, like chicken thighs and legs. It also goes great with a nice hearty bread.

Cutting TIPS

It’s tough to remove calories from this dish as it’s so simple and low calorie already. It’s basically chicken cooked in chicken broth with various seasonings. You could possibly remove the noodles/carbs from this dish to help make it low carb, leaving you a delicious keto-friendly broth full of nutritious chicken and vegetables.

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Slow Cooker Chicken Tortilla Soup

Chef Chuck — Sat, 04 Jan 2020 19:16:50 +0000

An easy to prepare, highly nutritious, insanely delicious meal is a precious thing to any athlete. For meal preppers it’s important that your last serving be as delicious as your first. This dish hits right in the middle, and is a crowd pleaser anywhere it goes. This slow cooked chicken tortilla soup is jam packed with protein, fiber, and other nutrients your body will use to help aid your recovery and fuel your future workouts. It also stores well in the refrigerator for up to a week and unlike other soups this delicious high protein soup gets better with time.

This dish is excellent for multiple reasons.
1) Everything is cooked in the same slow cooker at the same time, meaning no excessive messes.
2) High in protein AND in fiber
3) Highly nutritious, yet low in calories. This dish is less than 300 calories per serving if it’s prepared the way we recommend in the directions below.
4) While it’s low in calories, you can easily modify it to make it a bulkers dream dish (see tips below)
5) Stores great for several days, and is an excellent choice for meal-preppers
6) An excellent dish in the colder months, as the broth and the spice from the soup will make you feel warm, full, and satisfied.

BULKING TIPS
One of the great things about this dish is how great it can be for cutting, but also how it easy is to make it an excellent bulking meal. For example, you can slice an avocado and garnish this soup with it for an easy additional 234 calories, 21 grams of healthy fat, 12 grams of carbs, and 3 grams of protein.

You can also garnish this high protein chicken tortilla soup with a cheese. For purposes of taste, we recommend a complimentary crumble mexican cheese like Cotija, but a shredded Monterrey jack or even cheddar would also go great and could easily add another couple hundred calories to the bottom line.

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High Protein French Onion Soup

Chef Chuck — Mon, 30 Jul 2018 00:25:39 +0000

Strength and endurance athletes hardly ever think about soups when it comes to planning out their daily or weekly meals. I never did, until recently that is. This high protein french onion soup is good enough to easily become one of your weekly staples. We have taken this classic recipe and “tweaked” it just a bit, in ways some might not even consider “tweaking”, to make it a low-ish calorie, high protein, and athlete friendly meal that can really add some flavor and variety to a boring meal prep regimen.

The 2nd best thing about this recipe, next to it’s fantastic flavor, is that it’s incredibly simple, and next to impossible to mess up. It’s warm, light, and full of protein and will become a staple in your meal prep recipe catalog. If you’re cooking for two, it’s also easy to double the recipe without too much room for user error.

Quick Tips

A few words of warning: this high protein soup requires patience. The key to a good French Onion soup is to make sure you allow your onions to caramelize long enough to develop a deep and dark richness. If you are a beginner in the kitchen and you haven’t yet developed your confidence, it will be tempting to say “okay, this is far enough”. Don’t be afraid to push it a little farther than what your comfortable with. Onions are incredibly cheap and if you mess up the caramelization process, it’s really no big deal to start over since that’s really the first step in the entire process.

Make sure to use a stainless steel or copper pan to encourage a high level of browning and to cultivate the “sticky” bits that form at the bottom of a pan.

Cut Calories

You can easily modify this recipe to be even lower calorie by cutting out an extra tablespoon of butter. That would save you 102 calories across the whole dish. This will affect the flavor some, but it will still be delicious if you are currently on a serious cutting or other low calorie diet that limits your options.

Add Flavor

A word on cheese. We tried and experimented with several different cheese types while fine tuning this dish: Jarselburg, Swiss, and traditional Guyere. All of them taste great, but each had slightly different nutritional values. Ultimately, our taste tests determined that a Guyere resulted in the most flavorful dish. Because Jarselburg resulted in the lowest calories, we have featured that cheese in this dish’s recipe info, though it’d only cost you 6 extra calories to switch to Swiss or 16 extra calories to switch to Guyere. Feel free to mix and match!

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