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High Protein Lentil Soup: Cheap, Filling, and Perfect for Meal Prep

·3 mins
Table of Contents

This lentil soup is one of the hardest-working recipes on this blog. Each serving clocks in at 27 grams of protein and costs you roughly $1.75, and one big batch covers your lunches for the entire week. If you’re trying to hit your protein goals without blowing your grocery budget, this one belongs in your regular rotation.

Why This Recipe Works
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Lentils are an absolute steal at around $1.50 per pound, and they’re loaded with plant-based protein and fiber that keeps you full for hours. Pairing them with canned chickpeas bumps the protein even higher without adding much cost. The whole pot comes together in about 40 minutes with zero fancy equipment required.

Ingredients
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  • 1 1/2 cups dry green or brown lentils
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 can (14.5 oz) diced tomatoes
  • 4 cups low-sodium chicken or vegetable broth
  • 2 cups water
  • 1 medium yellow onion, diced
  • 3 cloves garlic, minced
  • 2 medium carrots, sliced
  • 2 tsp olive oil
  • 1 tsp cumin
  • 1 tsp smoked paprika
  • Salt and pepper to taste

Estimated cost per serving: $1.75 (based on 6 servings per batch)

Instructions
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  1. Heat the olive oil in a large pot over medium heat. Add the diced onion and carrots. Cook for 4 to 5 minutes, stirring occasionally, until the onion softens.

  2. Add the minced garlic, cumin, and smoked paprika. Stir everything together and cook for another 60 seconds until fragrant.

  3. Rinse your lentils under cold water and pick out any debris. Add them to the pot along with the diced tomatoes, broth, and water.

  4. Bring the soup to a boil, then reduce the heat to medium-low. Let it simmer uncovered for 25 minutes, stirring occasionally.

  5. Add the drained chickpeas and stir them in. Continue simmering for another 5 to 10 minutes until the lentils are completely tender and the soup has thickened up nicely.

  6. Taste and season with salt and pepper. If the soup is thicker than you’d like, add a splash of water or broth and stir.

  7. Let it cool before dividing into meal prep containers. Store in the fridge for up to 5 days or freeze portions for up to 3 months.

Nutrition (Per Serving)
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NutrientAmount
Calories340
Protein27g
Carbs48g
Fat5g
Cost Per Serving$1.75

Tips
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  • Boost protein even more by stirring in 1/2 cup of plain Greek yogurt per bowl right before eating. It adds a creamy texture and about 8 extra grams of protein.
  • Buy lentils in bulk if your grocery store has a bulk bin section. You can often get them for $0.99 per pound or less, which cuts your cost per serving down further.
  • Don’t skip the simmer time. Lentils that aren’t fully cooked will be gritty and hard to digest. When in doubt, give them a few extra minutes.
  • Freeze in single-serve portions using quart-sized zip-lock bags laid flat. They stack neatly and thaw quickly overnight in the fridge.

Related Recipes#

Make a batch of this on Sunday and you’ve got a solid, high-protein lunch locked in for the whole week without spending more than $10 total. Your wallet and your macros will both thank you.

Related

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Eating high protein on a budget sounds hard until you see what a can of chickpeas, a pound of ground turkey, or a bag of lentils can actually do for you. This post breaks down one of our favorite go-to meals that delivers 35g of protein, stays under 450 calories, and costs about $2.10 per serving. Let’s get into it. Why This Recipe Works # Ground turkey and black beans are one of the best budget protein combos you can build a meal around. Turkey is lean, affordable, and absorbs whatever seasoning you throw at it, and black beans add fiber and extra protein without adding much fat or cost. This is the kind of meal you can make on a Sunday and eat four times during the week without getting bored.

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White Bean and Turkey Chili: High-Protein, Budget-Friendly, and Ready in 30 Minutes

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