Fuel Up with Full-Bodied Bowls

Fuel Up with Full-Bodied Bowls

At Sweat Ethic, we believe that good nutrition supports more than just your workout — it supports your whole life: recovery, energy, mental clarity, and even those big life-changes you’re navigating. Because you are doing so much, your body deserves meals that are nourishing, easy, and empowering.

Here are three hearty soup recipes that hit high-protein goals, are warm and satisfying, and easy enough to fit into a busy week.


1) Lemon-Turmeric Chicken & Kale Soup

Why it works: Lean chicken + kale + anti-inflammatory turmeric combine to give you muscle-supporting protein with wellness-boosting benefits. (Inspired by listings of high-protein soups at Eating Well.) 

Macros (per serving): ~ 32 g protein • ~ 300-350 calories (depending on broth & oil)

Ingredients (serves 4):

  • 1 tbsp olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 1 lb (approx. 450 g) boneless, skinless chicken breast, cut into bite-sized pieces
  • 1 tsp turmeric
  • ½ tsp black pepper
  • Juice of 1 lemon + zest
  • 6 cups low-sodium chicken broth
  • 3 cups chopped kale (stems removed)
  • Salt to taste
  • Optional: fresh parsley or cilantro for garnish

Directions:

  1. In a large pot, heat the olive oil over medium heat. Add the onion and garlic, sauté until translucent.
  2. Add the chicken pieces, cook until lightly browned on all sides.
  3. Sprinkle in turmeric and black pepper; stir to coat the chicken and onions.
  4. Pour in the chicken broth, bring to a simmer. Add lemon juice + zest.
  5. Let simmer ~10 minutes, then add the chopped kale. Cook until kale is wilted (2-3 minutes).
  6. Season with salt to taste, garnish with parsley/cilantro. Serve hot.
    Tip: If you want to boost the protein more, add an extra ½ lb chicken breast or a scoop of plain Greek yogurt just before serving.


2) Creamy Southwest Chicken Cottage-Cheese Tortellini Soup

Why it works: This one is cozy and indulgent yet still hits serious protein (thanks to blended cottage cheese + chicken). Inspired by a 39 g protein version. 

 

Macros (per serving): ~ 38-40 g protein • ~ 450 calories

Ingredients (serves 6):

  • 1 tbsp avocado oil
  • 2 bell peppers (diced)
  • 1 cup diced onion
  • 1 tbsp chili powder
  • 1 tsp cumin
  • ¼ tsp cayenne (optional, for heat)
  • 12 oz (≈340 g) frozen corn
  • 1 (14.5 oz) can diced fire-roasted tomatoes (undrained)
  • 6 cups chicken broth
  • 2 cups cooked diced chicken breast
  • 1½ cups cottage cheese (room temperature, blended until smooth)
  • 1 (9-10 oz) package refrigerated cheese tortellini
  • Fresh cilantro or avocado for garnish

Directions:

  1. Heat oil in a pot over medium. Add peppers and onion, sauté ~3-4 minutes.
  2. Add chili powder, cumin, cayenne; stir for 30 seconds to release aroma.
  3. Add corn, tomatoes (with liquid) and chicken broth. Bring to a simmer.
  4. Add cooked chicken breast and tortellini; cook according to tortellini package instructions (~3-5 minutes) until al dente.
  5. Meanwhile blend the cottage cheese until smooth. Temper it by adding ~½ cup hot broth into it; then stir into the soup on low heat so it becomes creamy without curdling.
  6. Serve hot, garnish with cilantro or sliced avocado.
    Tip: For a lighter version, swap the tortellini for a high-protein lower-carb pasta or skip it and add extra veggies.



3) Lentil-Veggie Hearty High-Protein Soup (Plant-Forward)

Why it works: Great for days when you want something warming, rich in fiber and protein, but lighter on meat. Lentils and legumes deliver serious staying power. Built from inspiration of legume-based soups. 

 

Macros (per serving): ~ 30 g protein • ~ 350-400 calories

Ingredients (serves 4):


  • 1 tbsp olive oil
  • 1 onion, diced
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 2 garlic cloves, minced
  • 1 cup pearl barley (or quinoa for gluten-free)
  • 1½ cups mixed lentils (e.g., red + green)
  • 6 cups vegetable broth
  • 1 (14.5 oz) can diced tomatoes (undrained)
  • 3 cups baby spinach or kale
  • 1 tsp smoked paprika
  • 1 tsp ground cumin
  • Salt & pepper to taste
  • Fresh lemon juice (half lemon)

DIRECTIONS:

  1. Heat the olive oil in a large pot. Add onion, carrots, celery; sauté until soft (~5 minutes).
  2. Add garlic and spices (paprika, cumin); stir for 30 seconds.
  3. Add barley, lentils, vegetable broth and tomatoes. Bring to a boil, then reduce to simmer.
  4. Simmer for ~25-30 minutes, or until grains and lentils are tender.
  5. Stir in the spinach/kale until wilted. Add lemon juice, salt & pepper to taste.
  6. Serve hot.
    Tip: Make a double batch and freeze half — these soups save amazingly well and are perfect for busy days.

 

Why These Soups Fit the Sweat Ethic Mindset

  • High protein = support for muscle, recovery & daily demands. Aiming for ~30 g+ per serving helps you feel full, nourished, and ready.
  • Whole-food ingredients = clean fuel. No need for fillers or complicated components.
  • Comforting & manageable for your health journey. As someone who has health concerns and big life changes, being able to rely on meals that feel good and are good is powerful.
  • Meal-prep friendly = less stress. When life’s heavy, having nutritious go-to meals is one less worry.

You deserve food that works for you — not just calories or convenience, but meals that support your strength, your wellness, and your peace of mind. These soups are simple, satisfying, and built to fuel you.

Keep them on rotation. Freeze one batch for a rainy day. Warm up, nourish up, and remember you’re showing up for you — and that matters.

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