Recipes

3 High-Protein Soup Recipes to Fuel Your Training

Lentil & Spinach Soup

Now more than ever, our physical health and wellbeing are critically important. As athletes, we’re creatures of habit, and keeping up with normal routines of eating healthy, keeping up with training programmes, and getting adequate rest and recovery can help to keep us fit and focused, ready to take on what these most uncertain days throw our way. 

We encourage you to incorporate nutritious recipes using basic ingredients easily found in your fridge and pantry. A comforting, hearty bowl of soup can be a great option at any time of day. Soup is aromatic, delicious, and easy to create — leaving you more time to train, walk the dog or chase the kids around the yard, rather than be stuck in the kitchen. 

Soup is also a great way to consume a lot of plants and vegetables. A vegetable soup may be delicious but may fall short of delivering on protein for the meal. However, you can use Klean Isolate (Unflavored) to help you meet your protein intake at meals. 

1. Black Bean & Tomato Soup 

Birdseye view of black bean soup with lime wedge garnish

Recipe makes: 1 serving 

Ingredients: 

  • 1 cup canned/boxed black bean soup
  • ½ canned diced tomatoes (drained)
  • 1 tbsp Klean Isolate (Unflavored)
  • 1 tsp taco seasoning
  • Slices of lime as garnish (optional) 

Method: 

  • Heat up the black bean soup, chopped tomatoes, and taco seasoning in a pan or a microwave-safe bowl. 
  • When hot, add in the Klean Isolate (Unflavored) and stir. 
  • Serve and enjoy! 

Nutrient Content per Serving: Calories: 252; Carbohydrate: 39 g; Fiber: 6 g; Protein: 20 g; Fats: 1 g; Sugar: 16 g. 

2. Lentil & Spinach Soup 

A bowl of Lentil & Spinach Soup next to a pouch of Klean Isolate

Recipe makes: 1 serving 

Ingredients: 

  • 1 cup canned/boxed lentil soup 
  • ½ cup baby spinach 
  • 1 tbsp Klean Isolate (Unflavored) 
  • ½ tsp harissa seasoning 
  • 2 cherry tomatoes as a garnish (optional) 

Method: 

  • Heat up the lentil soup, spinach, and harissa in a pan or a microwave-safe bowl. 
  • When hot, add in the Klean Isolate (Unflavored) and stir. 
  • Dish up! 

Nutrient Content per Serving: Calories: 185; Carbohydrate: 24.5 g; Fiber: 4.35 g; Protein: 17.45 g; Fats: 1.5 g; Sugar: 2.05 g. 

3.Tomato & Broccoli Soup 

Birdseye view of tomato and broccoli soup, mixing in Klean Isolate powder.

Recipe makes: 1 serving 

Ingredients: 

  • 1 cup canned/boxed tomato soup 
  • ½ cup broccoli florets 
  • 1 tbsp Klean Isolate (Unflavoured) 
  • ½ tsp Italian seasoning 

Method: 

  • Firstly, microwave or steam the broccoli florets until tender. 
  • Add it to the soup along with the Italian seasoning in a pan or a microwave-safe bowl and heat. 
  • When hot, add in the Klean Isolate (Unflavored) and stir. 
  • Enjoy! 

Nutrient Content per Serving: Calories: 189; Carbohydrate: 27.6 g; Fiber: 5.6 g; Protein: 13.9 g; Fats: 3.3 g; Sugar: 10.1 g. 

Learn more about how much protein you need throughout the day as an athlete: 

How to Use Whey Isolate in Your Fitness & Nutrition Plan

Science

How to Use Whey Isolate in Your Fitness & Nutrition Plan

2020-10-11 09:28:59By Klean Athlete

Recipe created by Leslie J. Bonci, MPH, RD, CSSD, LDN+ 

(biography click here) 

+Leslie Bonci is a retained advisor for Klean Athlete. 



Klean Athlete

Klean Athlete

Klean Athlete