5 of the Best High-Protein Soups that Keep Fats in Check and Tighten Abs

February 15, 2019

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As autumn air cools and many begin to look for hearty and comforting meals, soup is a great choice and making it yourself is often much easier than you would imagine. If you keep a couple of staple items in your pantry and freezer, there are plenty of hearty, heart-healthy, and comforting options. We’ve also added another component, keeping them low-fat and good for your six, eight, or 12-pack.


Image credit: pixabay

Amping Up Soups

There are lots of good canned soups that you can start with, generally look for high-quality and low sodium to start. When using pre-made canned soups, it’s better to stick with non-gravy and non-cream ones since they can both add carbs and fats. Then watch the sales at your grocery store and buy in bulk when your favorites are on sale. Canned soups have a long shelf life, so getting a good deal on your future meals means you have more money to spend on other things you love.


Image credit: flickr

High-protein pantry staples to also add when they are on sale include:

  •       Broth – chicken, beef, veggie –   just opt for low sodium
  •       Quinoa and amaranth
  •       Canned fish and meat
  •       Nuts and nut butters
  •       Legumes and lentils
  •       Hummus
  •       Chia seeds
  •       Nut flours such as almond flour (sometimes called almond       meal)
  •       Frozen chicken breasts or tenders
  •       Frozen Edamame (Soy)
  •       Eggs
  •       0% Fat Greek Yogurt

Other pantry items that help with fat loss

  •       Coconut oil
  •       Mustard
  •       Cinnamon
  •       Olive oil
  •       Spices, seasonings, sea salt, and hot sauces
  •       Canned chilis
  •       Salsa
  •       Frozen veggies, including spinach
  •       Tomato paste (you can buy it in a squeezable tube)
  •       Canned fruits and veggies – including olives

Don’t forget to keep a supply of your favorite Sheer Strength Labs products on hand too, as they can boost all your efforts to carve the fat away from your body and accelerate your fitness goals.

Now you know what to buy when on sale and keep on hand, let’s look at some recipes. Keep in mind; they may have fresh items not on the lists above, well…. because fresh is also a great addition to your soups. So let’s start with some stock-based soups.

Stock-Based Soups

Just a reminder, soups, unlike baked goods, don’t need a specific formula to work, so you can adjust recipes to what you may have on hand, or add in the foods you love and replace for ones you don’t or can’t eat. You can also ditch items entirely to fit your lifestyle, such as turning a chicken based soup into a vegan one by substituting veggie broth for chicken broth and removing the chicken.

Chicken Enchilada Soup – Crockpot

Makes 6 servings, with a minimum of 21 grams protein if chicken or other lean animal/fish/poultry used


2-3 cups broth
1 19 oz can of enchilada sauce (mild, medium or hot to taste)
20 oz bone-in chicken breast without skin, or about 4 frozen chicken breasts without bones
1 can kidney or black beans (drained)
1 can corn (drained)


  • Spray crockpot with cooking spray
  • Put chicken breasts in cooker
  • Mix broth and enchilada sauce together and cover chicken with it, you can also add in a can of diced chilis to the mixture
  • Cook on low for 7-8 hours
  • Remove chicken breasts and shred the meat, then return to enchilada mixture in the crock pot
  • Add beans and corn and cook on high until it is heated through.

Add toppings of your choice – some options include crispy tortilla strips, fresh cut tomatoes, sliced avocados, cilantro, brown rice or cooked quinoa, and 0% fat Greek yogurt.

Quick and Easy Microwave Tomato Basil Soup

Serves 2, 7 grams protein



Image credit: strato-cat

1 cup of your favorite marinara or spaghetti sauce in a can or jar
2 cups low-sodium broth
2 T heavy cream – this bit of fat adds tremendous flavor and creaminess without a huge amount of fat
Basil – to taste


  • Mix sauce and broth together and heat in a microwave safe bowl loosely covered for 3-5 minutes, depending on how your microwave heats.
  • Remove from microwave and stir in cream
  • Top with basil and other toppings of your choice which could include a dollop of 0% fat Greek yogurt, a bit of your favorite grated cheese, whole grain croutons or crispy tortilla strips, some nuts or seeds, and other fresh herbs.

Leftover Casserole Soup

Okay, this is where you get inventive, so the stats will vary depending on what you add and how much is added.


Cooked leftovers, it could be a casserole or just a variety of items in your fridge you want to use before they turn south. If you’ve got some leftover rice or potatoes, veggies, roast …. whatever … use it.

Broth or a broth-based canned low-sodium soup

Fresh, frozen or canned veggies – add the ones you and your family enjoy


  • Cut everything into bite-sized pieces.
  • Put all the items in a pot making sure you have plenty of liquid – you can always add a bit of water if you are low on broth.
  • Once it is heated, then add appropriate toppings, but try to keep any high-fat items to a minimum.

Just FYI, for all soups and casseroles, there are a few items that have an added punch. Asparagus and cucumbers both help shed excess water from the system. Mustard has turmeric and other ingredients that aid digestion as well as boost the immune system. Beets can add a more “beefed-up” taste and texture when added to soups with strong flavors.

Creamy Soups

Just because it looks and tastes creamy, doesn’t mean it has to have a lot of fat. Here are a few options that are easy to make and you’ll swear they’ve been sent to warm your body and soul with all the comfort you could want.

Beef Stroganoff Soup


Image credit: ketodietapp

Serves 4-6


1 pound lean beef – if it is not ground, then cut into bite-sized cubes
32 oz low-sodium beef broth (4 cups)
1 packet dried onion soup mix
1-2 T Worchester sauce (to taste)
1-2 cups sliced mushrooms (to taste)
¼ cup low-fat sour cream
¼ cup 0% fat Greek yogurt
2 T heavy cream

Optional: Quinoa, egg noodles, amaranth, or whole wheat noodles


  • Brown the meat then add all non-dairy ingredients in a crock pot that has been sprayed with cooking spray.
  • Cook on low for 6-8 hours
  • Before serving, add in the dairy items and stir until incorporated.
  • Serve as soup with or without noodles, etc.
  • Top with fresh herbs, chives, or a dap of sour cream

Heavenly Quinoa, Mushroom, and Cashew Soup

This vegan soup would also work well with the addition of any lean animal protein

Serves 5-6, 15.1 grams protein


2 cups cooked quinoa (red or white as you prefer)
2/3 cup raw cashews (or other raw nuts or seeds if you like)
¼ cup cream (optional)
2 cups mushrooms – canned, fresh, dried or frozen – then hydrated – mix and match varieties
4 cups low-sodium veggie broth
2 cups frozen stew veggies (onion, carrot, celery)
2 T low-sodium soy sauce
1 t each of dried oregano and dried thyme
1-2 T whole wheat flour (optional) for thickening


  • Soak raw cashews in warm water (enough to cover them). These usually need to soak 30-60 minutes
  • Cook quinoa according to instructions on package – usually 2 parts water to 1 part rinsed quinoa
  • In pot, add mushrooms, broth, oregano, and thyme and bring to simmer
  • Chop veggies finely as needed, then add to broth mixture and cook for 10 minutes or more
  • Drain water off cashews and then blend with ¾-1 cup fresh water and cream (if you choose – if not then it is 1 cup fresh water) until mixture is completely smooth
  • Add to broth mixture along with cooked quinoa and soy sauce. You can also add the whole wheat flour if you want a thicker soup – if you do, whisk it fully into the soup to prevent lumps. Simmer for at least 15 more minutes.
  • Top with chopped chives, chopped raw mushrooms or a smattering of pumpkin or sunflower seeds.

Remember to stock up on your favorite Sheer Strength Labs products. Whatever your fitness goals are, they can help you reach them faster and maximize your efforts.







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