10 Healthy Meal Prep Soup Recipes for Busy Weekdays

1. Hearty Vegetable Soup

This vibrant vegetable soup is packed with nutrients and flavor. It’s a great way to use up leftover vegetables in your fridge. The recipe is simple and can be customized based on what you have on hand.

• Ingredients:
  • 2 tablespoons olive oil
  • 1 onion, chopped
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 2 cloves garlic, minced
  • 1 zucchini, diced
  • 1 bell pepper, diced
  • 1 can (14.5 oz) diced tomatoes
  • 4 cups vegetable broth
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • Salt and pepper to taste
• Instructions:
  • In a large pot, heat the olive oil over medium heat.
  • Add the onion, carrots, and celery, and sauté until softened, about 5 minutes.
  • Stir in the garlic, zucchini, and bell pepper, cooking for an additional 3 minutes.
  • Add the diced tomatoes, vegetable broth, oregano, basil, salt, and pepper.
  • Bring to a boil, then reduce heat and simmer for 20-25 minutes.
  • Store in airtight containers for up to 5 days in the fridge or freeze for later use.

2. Creamy Tomato Basil Soup

This creamy tomato basil soup is a comforting classic that’s both healthy and satisfying. It’s perfect for pairing with a slice of whole-grain bread or a grilled cheese sandwich.

• Ingredients:
  • 2 tablespoons olive oil
  • 1 onion, chopped
  • 3 cloves garlic, minced
  • 1 can (28 oz) crushed tomatoes
  • 3 cups vegetable broth
  • 1 teaspoon dried basil
  • 1 cup coconut milk (or heavy cream)
  • Salt and pepper to taste
  • Fresh basil leaves for garnish
• Instructions:
  • In a pot, heat olive oil over medium heat. Add onion and garlic, cooking until soft.
  • Add crushed tomatoes, vegetable broth, and dried basil. Bring to a boil, then simmer for 20 minutes.
  • Stir in coconut milk and season with salt and pepper. Blend until smooth using an immersion blender or a regular blender.
  • Let cool before storing in containers. This soup can be refrigerated for up to 5 days or frozen for later enjoyment.

3. Chicken and Quinoa Soup

This protein-packed chicken and quinoa soup is not only hearty but also very filling. Quinoa adds a nice texture and boosts the nutritional value of this dish.

• Ingredients:
  • 2 tablespoons olive oil
  • 1 onion, chopped
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 3 garlic cloves, minced
  • 1 pound cooked chicken, shredded
  • 1 cup quinoa, rinsed
  • 6 cups chicken broth
  • 1 teaspoon thyme
  • Salt and pepper to taste
  • Chopped parsley for garnish
• Instructions:
  • Heat olive oil in a pot over medium heat. Sauté onion, carrots, and celery until tender.
  • Add garlic and cook for another minute. Stir in shredded chicken, quinoa, chicken broth, thyme, salt, and pepper.
  • Bring to a boil, then reduce heat and simmer for about 20 minutes, or until quinoa is cooked.
  • Garnish with parsley before serving. Store in the fridge for up to 5 days or freeze for later use.

4. Lentil Soup with Spinach

This lentil soup is not only delicious but also packed with fiber and protein. The addition of spinach brings a burst of color and nutrients to this dish.

• Ingredients:
  • 2 tablespoons olive oil
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 1 cup lentils, rinsed
  • 6 cups vegetable broth
  • 1 teaspoon cumin
  • 2 cups fresh spinach
  • Salt and pepper to taste
• Instructions:
  • In a large pot, heat olive oil over medium heat. Add onion and garlic, sautéing until fragrant.
  • Add carrots and celery, cooking until softened. Stir in lentils, broth, cumin, salt, and pepper.
  • Bring to a boil, then reduce heat and simmer for 30-35 minutes until lentils are tender.
  • Stir in spinach and cook until wilted. Allow to cool before storing in containers, good for up to 5 days in the fridge or freeze for later.

5. Butternut Squash and Apple Soup

This sweet and savory butternut squash and apple soup is perfect for those who enjoy a hint of sweetness in their savory dishes. It’s also an excellent choice for a fall meal prep.

• Ingredients:
  • 2 tablespoons olive oil
  • 1 onion, chopped
  • 1 butternut squash, peeled and diced
  • 2 apples, peeled and diced
  • 4 cups vegetable broth
  • 1 teaspoon cinnamon
  • Salt and pepper to taste
  • 1 cup coconut milk (optional)
• Instructions:
  • In a large pot, heat olive oil over medium heat. Add onion and sauté until translucent.
  • Add butternut squash and apples, cooking for about 5 minutes.
  • Pour in the vegetable broth, then add cinnamon, salt, and pepper. Bring to a boil, then reduce heat and simmer until squash is tender, about 20 minutes.
  • Blend until smooth, adding coconut milk if desired for creaminess. Allow to cool before storing, and it will keep for up to 5 days in the fridge or freeze for later use.

6. Spicy Black Bean Soup

This spicy black bean soup is hearty and satisfying, perfect for those who enjoy a kick of heat in their meals. It’s easy to make and packed with plant-based protein.

• Ingredients:
  • 2 tablespoons olive oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 2 cans (15 oz each) black beans, rinsed and drained
  • 4 cups vegetable broth
  • 1 teaspoon cumin
  • 1 teaspoon chili powder
  • Salt and pepper to taste
  • Fresh cilantro for garnish
• Instructions:
  • Heat olive oil in a pot over medium heat. Sauté onion and garlic until softened.
  • Add black beans, vegetable broth, cumin, chili powder, salt, and pepper. Bring to a boil.
  • Reduce heat and simmer for 20 minutes. Blend for a smoother texture if desired.
  • Garnish with fresh cilantro before serving. Store in the fridge for up to 5 days or freeze for later meals.

7. Thai Coconut Curry Soup

This Thai coconut curry soup is a flavorful and aromatic dish that brings the taste of Thailand to your kitchen. It’s a great option for meal prepping and can be made with various proteins.

• Ingredients:
  • 1 tablespoon coconut oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 tablespoon ginger, grated
  • 2 tablespoons red curry paste
  • 1 can (14 oz) coconut milk
  • 4 cups vegetable or chicken broth
  • 2 cups mixed vegetables (bell peppers, carrots, snap peas)
  • 1 cup cooked chicken or tofu (optional)
  • Fresh cilantro and lime for garnish
• Instructions:
  • In a pot, heat coconut oil over medium heat. Sauté onion, garlic, and ginger until fragrant.
  • Add red curry paste, stirring for 1 minute before adding coconut milk and broth.
  • Bring to a simmer, then add mixed vegetables and protein if using. Cook until vegetables are tender.
  • Garnish with cilantro and lime before serving. This soup is great for meal prep and can be stored in the fridge for up to 5 days or frozen.

8. French Onion Soup

This classic French onion soup is rich and flavorful. It’s a bit more indulgent, especially with the cheesy topping, but can still fit into a healthy meal prep routine with some modifications.

• Ingredients:
  • 4 onions, thinly sliced
  • 2 tablespoons olive oil
  • 1 tablespoon butter
  • 1 teaspoon thyme
  • 4 cups vegetable broth
  • Salt and pepper to taste
  • Whole grain bread, toasted
  • Grated cheese for topping (optional)
• Instructions:
  • In a large pot, heat olive oil and butter over medium heat. Add onions and cook slowly, stirring occasionally, until caramelized, about 30-40 minutes.
  • Stir in thyme, broth, salt, and pepper. Bring to a simmer and cook for an additional 20 minutes.
  • To serve, ladle soup into bowls, top with toasted bread and cheese, and broil until cheese is bubbly.
  • Store the soup base in the fridge for up to 5 days. Add bread and cheese just before serving.

9. Miso Soup with Tofu and Seaweed

This miso soup is a warm and comforting option that’s quick to prepare. It’s low in calories but high in flavor and can easily be customized with your favorite vegetables or proteins.

• Ingredients:
  • 4 cups water
  • 1/4 cup miso paste
  • 1 cup firm tofu, cubed
  • 1 cup sliced mushrooms
  • 1 cup seaweed (wakame or any preferred type)
  • 2 green onions, sliced
• Instructions:
  • In a pot, bring water to a simmer. Stir in miso paste until dissolved.
  • Add tofu, mushrooms, and seaweed. Simmer for 5-10 minutes until heated through.
  • Garnish with green onions before serving. This soup can be refrigerated for up to 3 days.

10. Sweet Potato and Kale Soup

This sweet potato and kale soup is vibrant, filling, and loaded with vitamins. It’s a nutrient-dense option that’s perfect for meal prep.

• Ingredients:
  • 2 tablespoons olive oil
  • 1 onion, chopped
  • 2 sweet potatoes, peeled and diced
  • 4 cups vegetable broth
  • 1 teaspoon cumin
  • 2 cups kale, chopped
  • Salt and pepper to taste
• Instructions:
  • In a large pot, heat olive oil over medium heat. Sauté onion until translucent.
  • Add sweet potatoes, broth, cumin, salt, and pepper. Bring to a boil, then reduce heat and simmer until sweet potatoes are tender, about 20 minutes.
  • Stir in kale and cook until wilted. Allow to cool before storing in airtight containers. This soup is good for up to 5 days in the fridge, or you can freeze it for later use.

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