Souped Up: 3 Protein-Packed Soups For Winter Training (Recipes)

by Vikki Schembri
Souped Up: 3 Protein-Packed Soups For Winter Training (Recipes)

Winter is soup weather.

I'm lookin specifically at you, garage-gymmers with garages that aren’t fully insulated and heated! A post-workout bowl of soup packed with flavor and protein makes the perfect meal; and these have all the warm and nutrition you need!

Each of these soups keep well and taste better after sitting in the fridge overnight. That makes them PERFECT for meal prep!

These protein-packed soups are the perfect complement to any workout with our Barbells or a winter hike with our Ruck Plates.


Split Pea Soup

PREP TIME: 15 min + standing
COOK TIME: 2.5 hours
Makes 10 Servings 


  • 1 package (16 ounces) dried split green peas
  • 1 meaty ham bone
  • 1 large chopped onion
  • 1 teaspoon salt
  • ½ teaspoon pepper
  • ½ teaspoon dried thyme
  • 1 bay leaf
  • 1 cup chopped carrot
  • 1 cup chopped celery


Sort peas and rinse with cold water. Place peas in a Dutch oven; add water to cover by 2 inches. Bring to a boil; boil for 2 minutes. Remove from heat; cover and let stand for 1-4 hours (until peas are soft). Drain and rinse, discard the liquid.

Return peas to Dutch oven. Add 2.5 quarts (10 cups) water, ham bone, onion, salt, pepper, thyme, and bay leaf. Bring to a boil. Reduce heat, cover, and simmer for 1.5 hours, stirring occasionally.

Remove the ham bone. When it’s cool enough to handle, remove meat from the bone. Discard the bone, dice the meat, and return meat to soup. Add carrots and celery. Simmer, uncovered, for 45-60 minutes or until soup reaches desired thickness and vegetables are tender. Discard bay leaf.

Nutrition Information

1 cup: 202 calories, 3g fat (1g saturated fat), 11mg cholesterol, 267mg sodium, 31g carbohydrate (6g sugars, 12g fiber), 14g protein.

This recipe came from this website.

Cabbage Roll Soup

PREP TIME: 25 min
COOK TIME: 25 min
Makes 8 Servings


  • 1 large onion diced
  • 3 cloves garlic minced
  • 1 lb lean ground beef
  • 1/2 lb lean ground pork
  • 3/4 cup uncooked long grain rice
  • 1 medium head cabbage chopped (core removed)
  • 1 x 28 ounce can diced tomatoes
  • 2 tablespoons tomato paste
  • 4 cups beef broth
  • 1 1/2 cups V8 or tomato sauce
  • 1 teaspoon paprika
  • 1 teaspoon thyme
  • 1 tablespoon Worcestershire sauce
  • 1 bay leaf
  • Salt and pepper to taste


In a large pot, brown the onion, garlic, pork & beef. Drain any fat.

Stir in chopped cabbage and let cook until slightly soft (about 3 minutes).

Add in the remaining ingredients. Bring to a boil and then reduce heat to medium low. Cover and simmer on low until rice is fully cooked (25-30 minutes).

Remove bay leaf and serve.

Nutrition Facts

1 serving: 291 calories, 9 g fat (3g saturated), 55 mg cholesterol, 794 mg sodium, 29 g carbohydrates (4g fiber, 8 g sugar), 22g protein.

This recipe came from this website.

Beef Barley Soup

PREP TIME: 10 min
COOK TIME: 50 min
Makes 8 Servings


  • 1 tablespoon olive oil
  • 1 onion chopped
  • 1 garlic clove minced
  • 2 carrots sliced
  • 1 stalk celery sliced
  • 2 cups cooked beef
  • 6 cups reduced sodium beef broth
  • 1 can petite diced tomatoes 14-15 oz, undrained
  • 1/2 green pepper diced
  • 2/3 cup barley
  • 1 tablespoon Worcestershire sauce
  • 1 ⁄4 teaspoon dried thyme
  • 1 bay leaf
  • 2 tablespoons red wine optional
  • 2 tablespoons fresh parsley or 2 teaspoons dried
  • Salt & pepper to taste


Cook onions and garlic in oil over medium heat until softened.

Add remaining ingredients and bring to a boil. Reduce heat and simmer covered about 40-50 minutes or until barley is cooked.

Remove bay leaf and serve.

Nutrition Information

1 Serving: 149 calories, 5g fat (1g saturated), 17 mg cholesterol, 345 mg sodium, 15 g carbohydrates (3g fibre, 1g sugar), 10 g protein.

This recipe came from this website.

SOUP, there it is!

Oh, the New Year and all the gains it brings is here! Nutrition is integral to fitness, so be sure to have these soups on hand to stay warm & well fed in 2020!!