Choose 1 soup to make each week when you do your meal-prepping. A pot of soup is simple to make and can easily be frozen into individual portions to be used any time for a quick lunch or dinner.
★ "Free Foods" that contain very low fat and can be enjoyed anytime during the day.
Lentil & Vegetable Soup ★
Recipe makes 4 servings.
Macros Per Serving: Protein: 24g | Fat: 2g | Carbs: 85g | Fiber: 22g | Calories: 365
- 1 bag red split lentils
- 8 oz frozen organic corn
- 8 oz frozen organic peas
- 4 potatoes, peeled and diced
- 1 small yellow onion, peeled and diced
- 4 carrots, peeled and cut into rounds
- 2 cloves garlic, thin sliced
- 2 stalks celery, thin sliced
- 1/4 cup nutritional yeast
- 1 tsp onion powder
- 1 tsp turmeric (powdered spice)
- Himalayan salt & black pepper, to taste
Combine all ingredients in a large pot. Add as much water or chicken broth as is called for on the bag of lentils. Then add another 2 cups to account for the added vegetables.
Season with a generous amount of Himalayan salt and the rest of the spices. Simmer on low-medium heat until potatoes are fork-tender.
Split Pea Soup ★
Recipe makes 4 servings.
Macros Per Serving: Protein: 19g | Fat: 2g | Carbs: 72g | Fiber: 24g | Calories: 320
- 1 bag green split peas
- 8 oz frozen organic corn
- 4 carrots, peeled and cut into rounds
- 4 large potatoes, peeled and diced
- ½ yellow onion, diced
- 2 cloves garlic, thinly sliced
- ¼ cup nutritional yeast
- 1 tsp onion powder
- Himalayan salt to taste
- Cracked black pepper to taste
Combine all ingredients in a large pot. Add as much chicken broth (or water) as is called for on your bag of split peas. If too thick after cooking a while, add more liquid.
Top with cracked black pepper and enjoy.
Vegetable Barley Soup ★
Recipe makes 4 servings.
Macros Per Serving: Protein: 19g | Fat: 1.5g | Carbs: 80g | Fiber: 21g | Calories: 445
For an extra 70g protein, add 10 oz organic shredded chicken to the full recipe.
- 1 cup regular or quick-cook barley
- 4 potatoes, peeled and diced
- 4 carrots, peeled & cut into rounds
- 1 leek, trimmed and thin-sliced
- 2 cloves garlic, thin-sliced
- 8 oz bag frozen corn
- 8 oz bag frozen peas
- Himalayan salt & black pepper to taste
- Dash onion powder
- 2-3 TB worcestershire sauce
Fill a soup pot half-way with water or chicken broth. Add barley, potatoes, carrots, peas, & corn to water and bring to a simmer. Season the water generously with all the dried spices.
In a separate saute pan, cook the leeks & garlic in a little water and worcestershire sauce. Once soft, add to the soup pot. Cook until potatoes and barley are tender.
Simple Minestrone Soup ★
Recipe makes 4 servings.
Macros Per Serving: Protein: 23g | Fat: 3g | Carbs: 89g | Fiber: g | Calories: 442
- 2 yellow onions, chopped
- 2 cloves of garlic, thinly sliced
- 2 cans (28 oz) crushed tomatoes
- 3 cups organic chicken broth
- 3-4 potatoes, peeled and diced
- 3 large carrots, peeled and sliced into rounds
- 4 celery stalks, thinly sliced
- 3/4 cup brown rice
- 1 can (19 oz) cannellini beans, rinsed and drained
- 1 package (10 oz) frozen chopped spinach
- 2 tsp. dried oregano
- Himalayan salt and black pepper, to taste
- Nutritional yeast (generous, to replace grated cheese)
- 3 TB worcestershire sauce
- 1/8 tsp. crushed red pepper flakes (optional)
Boil rice according to package instructions. Water saute onions, garlic, potatoes, celery, carrots in a large pot. Season with salt, pepper, onion powder, and a generous dash of worcestershire sauce. Stir occasionally.
After ten minutes add in crushed tomatoes, broth, nutritional yeast, oregano, cannellini beans and spinach. Stir well and allow to gently simmer until potatoes are fork tender and spinach is soft. Add in rice and allow to simmer a little longer. Serve and enjoy.
