Here’s a high-protein, nutrient-dense recipe for Lentil Soup with a Side of Grilled Chicken
perfect for bodybuilders or anyone seeking a hearty, muscle-friendly meal packed with plant-based protein and lean animal protein!
Ingredients (Serves 4)
For the Lentil Soup
- 1 cup dried green or brown lentils (rinsed)
- 1 onion (diced)
- 2 carrots (diced)
- 2 celery stalks (diced)
- 3 garlic cloves (minced)
- 1 can (14 oz) diced tomatoes (no salt added)
- 4 cups low-sodium vegetable or chicken broth
- 1 tsp cumin
- 1 tsp smoked paprika
- 1 bay leaf
- 1 tbsp olive oil
- Salt and pepper (to taste)
- Optional: 1 cup spinach or kale (added at the end)
For the Grilled Chicken
- 4 boneless, skinless chicken breasts (6 oz each)
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp dried oregano
- Salt and pepper (to taste)
Instructions
Lentil Soup
1. Sauté Vegetables:
- Heat olive oil in a large pot over medium heat. Add onion, carrots, celery, and garlic. Sauté for 5-7 minutes until softened.
2. Add Lentils and Spices:
- Stir in lentils, cumin, smoked paprika, salt, and pepper. Cook for 1-2 minutes to toast the spices.
3. Simmer:
- Add diced tomatoes, broth, and bay leaf. Bring to a boil, then reduce heat to low, cover, and simmer for 25-30 minutes until lentils are tender.
4. Optional Greens:
- Stir in spinach or kale during the last 5 minutes of cooking.
Grilled Chicken
1. Season Chicken:
- Rub chicken breasts with olive oil, garlic powder, oregano, salt, and pepper.
2. Grill:
- Preheat a grill or grill pan to medium-high heat. Grill chicken for 6-8 minutes per side until internal temperature reaches 165°F (74°C). Let rest for 5 minutes before slicing.
Macros (Per Serving: 1.5 cups soup + 1 chicken breast)
- Calories: ~450-500 kcal
- Protein: ~45-50g (from lentils and chicken)
- Carbs: ~35-40g (lentils and veggies)
- Fats: ~8-10g (olive oil)
Why This Meal is Great for Bodybuilders
- Double Protein Punch: Lentils (18g protein per cup) + grilled chicken (35g protein per breast) = massive muscle-building power.
- Fiber-Rich Carbs: Lentils provide complex carbs and fiber for sustained energy and digestion.
- Nutrient-Dense: Veggies add vitamins (A, C, K), iron, and antioxidants.
- Meal Prep Friendly: Both components store well in the fridge for 4-5 days.
Pro Tips
- Boost Flavor: Add a squeeze of lemon juice or a dash of hot sauce to the soup.
- Vegetarian Option: Skip the chicken and add extra lentils or tofu for plant-based protein.
- Bulk Cooking: Double the soup recipe and freeze portions for quick meals.
Enjoy this hearty, balanced combo to fuel your gains and recovery! 🍲🍗💪