Key Facts at a Glance
High-protein soups for athletes are built on legumes. Lentils, peas and chickpeas provide around 10 to 16 grams of plant-based protein per serving for comparatively few calories. A soup counts as high in protein when at least 20 percent of its calories come from protein. Clear broths and plain vegetable cream soups usually fall short of this figure.
Last updated: September 2026 | written by the Street Soup editorial team
Anyone who trains intensively knows the feeling: after a workout, hunger strikes fast. That's often where the protein shake, the chicken breast or the protein bar comes in. But there's another way: with high-protein soups, you can put together a filling meal in moments. Whether cooked on the spot after a tough workout or prepped ahead as part of your meal prep, high-protein soups bring variety and flavour to your nutrition plan. But which soups actually work for sports nutrition? That's one of the questions we're tackling in this guide!
In this article, you'll learn:
- how important protein is for sport,
- how protein works in sports nutrition,
- how much protein athletes should aim for per day,
- which cream soups are high in protein, and
- what a 7-day meal plan for athletes with Street Soup can look like.
Why Is Protein So Important for Sport?
Protein is immensely important for sport, fitness and health. Protein helps with building muscle, maintaining muscle, and even with weight loss. Since muscle is made up of around 20% protein, an adequate daily intake is essential. That's what makes sustained performance in sport possible in the first place. Performance gains rely on the interplay of a protein-rich, balanced diet, enough sleep and an effective training plan. As a building block, protein is also important for metabolism and the immune system, and helps maintain bones and connective tissue.
How Does Protein Work in Sports Nutrition?
Sport and fitness are defined by performance gains. Athletes want to become faster, more resilient and stronger than the day before. Protein plays an especially important role in sports nutrition, regardless of discipline. Here's how protein works in the following sports and fitness disciplines:
- Protein for muscle building: for building muscle, protein is crucial because it supplies the body with the amino acids it needs. These amino acids build and repair muscle tissue. Protein also supports muscle protein synthesis, which is required for muscle growth. Athletes looking to build muscle benefit from a higher protein intake to meet the increased demand during muscle building.
- Protein for endurance sports: in endurance sports, protein is important for preserving muscle mass and reducing muscle protein breakdown during prolonged exertion. It helps maintain muscle integrity and can support recovery. Protein also supports the immune system, which can be weakened during intense endurance efforts.
- Protein for power disciplines: weightlifting, sprinting and jumping disciplines all demand a significant amount of strength and explosiveness. Here, protein is key to boosting muscle performance and supporting the build-up and repair of muscle after intense training sessions. This helps athletes increase their performance and lower their risk of injury.
- Protein for flexibility training: although protein isn't directly critical for flexibility training, it still contributes to muscle recovery and repair. Protein helps strengthen muscles and connective tissue to help prevent potential injuries.
- Protein for cardio and cardiovascular training: protein has its place here too. It supports recovery after intense cardio sessions, helps preserve muscle mass, and supports muscle protein synthesis while reducing muscle breakdown.
How Much Protein Do Athletes Need Per Day?
That depends on the type of training and its intensity. For an intensive training programme, around 2g of protein per kg of body weight per day is considered a sensible target for athletes. At 90kg of body weight, for example, 2g per kg works out to roughly 180g of protein a day. The following guidelines can help with further orientation:
- Maintaining muscle mass and general fitness: for recreational athletes who want to maintain muscle mass and improve overall fitness, a protein intake of around 0.8 to 1.2g per kilogram of body weight per day is recommended.
- Building muscle: for athletes looking to build muscle, a higher protein intake is recommended, typically in the range of 1.2 to 2.0g of protein per kilogram of body weight per day. A higher protein intake can meet the increased demand during muscle building and support muscle protein synthesis.
- Endurance sport: for endurance athletes, a protein intake of around 1.2 to 1.6g of protein per kilogram of body weight per day is recommended. Protein plays a role in muscle repair and recovery after long endurance efforts.
- Power disciplines: for athletes doing power disciplines such as weightlifting or sprinting, a protein intake in the range of 1.4 to 2.0g of protein per kilogram of body weight per day is recommended. Protein is important for muscle strength and repair.
These recommendations are also backed by scientific research. For example, a study published in 2023 (Kwon J., Nishisaka M.M, et al. 2023)[1] took a closer look at the daily protein intake of football players. The study found that athletes' protein intake depends heavily on the type of activity they do. Athletes focused on building muscle and strength training tend to consume more protein than their endurance-trained counterparts. It was found that, over the course of a season, a protein intake of 1.3-1.8g per kilogram of body weight per day appears ideal for maximising muscle protein synthesis. Protein intake should be spread across several meals throughout the day.
How much protein do you need per day?
Guideline values for healthy adults based on the recommendations in this article. Not a substitute for individual nutritional advice.
When Does a Soup Count as High in Protein?
The term is legally defined in Europe. Under the regulation on nutrition and health claims, a food may only be described as a source of protein if at least 12 percent of its energy value comes from protein. For the claim "high in protein" or "rich in protein", the threshold is 20 percent.
So what matters isn't the absolute number of grams, but the share of energy content. A soup with 12g of protein and 500 kcal is, mathematically, less protein-rich than a soup with 10g of protein and 180 kcal.
Here's how to work it out yourself: grams of protein times four gives you the calories from protein. Divide that figure by the total calories in the serving. If you land on 0.20 or higher, you're looking at a high-protein meal.
For athletes, this is useful for a simple reason: it separates the soups that fill you up and deliver protein from the ones that are mostly cream and starch.
Which Cream Soups Are High in Protein?
Examples of high-protein cream soups include:
- Lentil soup: lentils are an outstanding plant-based protein source. A creamy lentil soup can be made with vegetables, spices and stock. Lentils also contain fibre and other nutrients. Depending on the type of lentil, a cup of lentil soup can contain between 15 to 18g of protein. Red lentils have the highest protein content.
- Chickpea soup: chickpeas are rich in protein and fibre. A creamy chickpea soup can be made with spices, vegetables and stock. It can also be refined with tahini or yoghurt to improve the flavour and creaminess. A cup of chickpea soup can contain around 12 to 15g of protein.
- Pea soup: pea soup isn't just creamy, it's also high in protein. Green peas contain a good amount of plant-based protein. It can be made with onions, carrots, celery and spices. A cup of pea soup can contain around 8 to 10g of protein.
- Broccoli soup: broccoli is a healthy vegetable that also contains a decent amount of protein. A creamy broccoli soup can be made with vegetable stock, onions, garlic and spices. A cup of broccoli soup can contain around 5 to 7g of protein.
- Mushroom cream soup: mushrooms contain a moderate amount of protein. A creamy mushroom soup can be made with mushrooms, onions, garlic, cream or plant-based alternatives, and spices. A cup of mushroom cream soup can contain around 5 to 8g of protein.
Besides vegetables, you can also use tuna, prawns or lean chicken breast as a base for high-protein cream soups. The more meat or fish you add, the more protein the soup will contain.
In addition to these options, Street Soup is a great instant soup for your nutrition plan. Compared to Yum Yum, Street Soup contains more protein, fewer calories and less saturated fat, as well as less salt. It's also free from additives and contains at least 10g of protein per soup. Compared with other instant soups, Street Soup is healthier and therefore a better foundation for your sporting success.
How Much Protein Is in a Street Soup Cream Soup?
Our cream soups are based on legumes rather than cream or starch. That's why they clear the 20-percent threshold despite a comparatively low calorie count. Here are the figures per prepared serving:
Flavour |
Calories |
Protein |
Share of Energy |
Base |
Pea Cream Soup |
230 kcal |
16 g |
28 % |
Pea purée |
Mushroom Cream Soup |
230 kcal |
16 g |
28 % |
Pea purée with fine mushrooms |
Lentil Cream Soup |
250 kcal |
15 g |
24 % |
Red lentils |
Chickpea Cream Soup |
250 kcal |
15 g |
24 % |
Chickpea purée |
Spinach Cream Soup |
250 kcal |
15 g |
24 % |
Pea purée with spinach |
Tomato Cream Soup |
183 kcal |
10 g |
22 % |
Chickpea purée with tomato |
Every flavour in this overview meets the requirement for the "rich in protein" claim. For you as an athlete, that means concretely: depending on the flavour and your body weight, one serving covers roughly a tenth to a sixth of your daily requirement.
High-Protein Sports Nutrition with Street Soup: a 7-Day Meal Plan
Below, we've put together a 7-day plan for sports nutrition with Street Soup:
Day 1
Before training: porridge with berries and almonds (300 kcal, 8g protein, 40g carbs, 12g fat)
After training: Street Soup Lentil Cream Soup (154 kcal, 12g protein, 24g carbs, 1.1g fat)
Lunch: quinoa salad with black beans and chicken (400 kcal, 30g protein, 50g carbs, 10g fat)
Dinner: mixed salad with grilled chicken (400 kcal, 30g protein, 20g carbs, 20g fat)
Day 2
Before training: high-protein muesli with quark and berries (300 kcal, 20g protein, 30g carbs, 10g fat)
After training: Street Soup Chickpea Soup (154 kcal, 12g protein, 24g carbs, 1.1g fat)
Lunch: turkey and avocado wrap (400 kcal, 25g protein, 50g carbs, 15g fat)
Dinner: pan-fried salmon with sweet potato and green vegetables (400 kcal, 34g protein, 30g carbs, 16g fat)
Day 3
Before training: spinach, banana, almond milk and protein powder smoothie (300 kcal, 20g protein, 35g carbs, 8g fat)
After training: Street Soup Pea Cream Soup (154 kcal, 12g protein, 24g carbs, 1.1g fat)
Lunch: tuna salad with wholegrain bread (350 kcal, 30g protein, 45g carbs, 10g fat)
Dinner: turkey breast with quinoa and vegetables (400 kcal, 35g protein, 40g carbs, 10g fat)
Day 4
Before training: Greek yoghurt with granola and berries (300 kcal, 15g protein, 35g carbs, 12g fat)
After training: Street Soup Mushroom Cream Soup (154 kcal, 12g protein, 24g carbs, 1.1g fat)
Lunch: lentil salad with feta and walnuts (400 kcal, 18g protein, 45g carbs, 15g fat)
Dinner: baked chicken with brown rice and broccoli (400 kcal, 30g protein, 45g carbs, 8g fat)
Day 5
Before training: scrambled eggs on wholegrain bread with avocado (300 kcal, 15g protein, 30g carbs, 15g fat)
After training: Street Soup Tomato Cream Soup (154 kcal, 12g protein, 24g carbs, 1.1g fat)
Lunch: chicken burrito bowl with brown rice (500 kcal, 30g protein, 60g carbs, 15g fat)
Dinner: baked fish with mashed sweet potato and green vegetables (400 kcal, 30g protein, 40g carbs, 12g fat)
Day 6
Before training: chia pudding with coconut milk, berries and almonds (300 kcal, 10g protein, 40g carbs, 12g fat)
After training: Street Soup Spinach Cream Soup (154 kcal, 12g protein, 24g carbs, 1.1g fat)
Lunch: prawn pasta with wholegrain spaghetti (400 kcal, 30g protein, 50g carbs, 10g fat)
Dinner: steak with quinoa and mixed salad (400 kcal, 35g protein, 30g carbs, 15g fat)
Day 7
Before training: porridge with berries and almonds (300 kcal, 8g protein, 40g carbs, 12g fat)
After training: Street Soup Lentil Cream Soup (154 kcal, 12g protein, 24g carbs, 1.1g fat)
Lunch: chickpea and turmeric pan with wholegrain rice (450 kcal, 25g protein, 55g carbs, 15g fat)
Dinner: mixed salad with grilled chicken (400 kcal, 30g protein, 20g carbs, 20g fat)
This 7-day nutrition plan for athletes is designed to fit perfectly into an intensive training programme and give you enough protein along the way. You can prepare your meals ahead of time to make sure you always have nutrient-rich, high-protein food on hand. The Street Soup meals serve as a handy, protein-rich meal after training, while dinner delivers additional macro- and micronutrients. You can also find out how to make more of Street Soup in our magazine.
Conclusion: High-Protein Soups Fit Right into Your Training Plan
Protein and sport belong together like warming up before a workout. Whether it's cardio, weightlifting or team sport:
A balanced, protein-rich diet helps you boost your performance. The more intense the training, the more protein you should be taking in to maintain and build muscle. Street Soup, as an instant cream soup, helps you get your protein quickly and easily. With at least 10g of protein in every pot and purely natural ingredients, Street Soup fits into a nutrition plan for athletes. It's the ideal complement to meal prep and fills you up after training. That way, you can put your post-workout hunger to work for your fitness.
If you've got a taste for it now, the Street Soup Sampler Set is an ideal way in. Alongside Street Soup Tomato, the set includes five more flavours, all of which are also completely free from additives. Simple, delicious and healthy: that's what Street Soup stands for!
Frequently Asked Questions About High-Protein Soups
Is Pea Soup High in Protein?
Yes, provided it's based on pea purée and isn't mostly stock. A serving delivers roughly 8 to 16 grams of protein, depending on the recipe and pea content. What matters is the share of protein in the energy value: from 20 percent, a soup counts as rich in protein. Our Pea Cream Soup comes in at 16 grams for 230 calories, which is 28 percent, the highest figure in our range. If you're deliberately watching your protein intake around training, it's the flavour to start with.
When Should Athletes Eat Protein?
The body makes use of protein over a broad window, not just the often-cited thirty minutes after training. More important than the exact timing is spreading intake across several meals a day, ideally three to four servings of 20 to 30 grams each. This is exactly where things tend to fall apart in everyday life: lunch at the office gets skipped, the post-training meal becomes a bread roll, and all the protein ends up at dinner. A Street Soup needs hot water and a minute, and it fits in a gym bag or a desk drawer. That means the meal is there when your body needs it, not just at eight in the evening.
How Much Protein Do You Need When Trying to Lose Weight?
During a calorie deficit, 1.2 to 1.6 grams per kilogram of body weight is considered a sensible range, since protein helps preserve muscle mass. If you're losing weight, you want to lose fat, not muscle, and getting plenty of protein for relatively few calories is the real skill involved. A Street Soup delivers 10 to 16 grams of protein for 183 to 250 calories per serving. That's exactly the ratio you're after in a deficit, plus you get a warm meal instead of a cold shake. If you have an existing medical condition, check the right protein amount for you with a doctor.
Can You Cover Your Protein Needs with Soup Alone?
No. A high-protein soup delivers 10 to 16 grams of protein, depending on the flavour. If your target is 100 grams or more, it's a good building block, but not a sole protein source. That's not its job, either. Street Soup is designed for the one meal a day that otherwise gets skipped or turns into fast food, covering the 10 to 16 grams that would otherwise be missing. If you need more, stir in a spoonful of skyr or cottage cheese, or add a slice of wholegrain bread. With the 5-Day Soup Cure, you've got thirty servings in the cupboard, and then you don't need to think about that one meal for a while.
Is Plant-Based Protein Enough for Athletes?
Yes, as long as sources are combined. Legumes are low in methionine, grains are low in lysine. Lentil soup with wholegrain bread balances that out. Spread across a normal day, this isn't an issue for most recreational athletes. Street Soup is built on exactly this foundation: peas, lentils and chickpeas provide the protein, not cream, not starch, and no protein powder. If you eat a plant-forward diet and still want to make progress in training, this gives you a protein source that tastes like food, not a supplement.
Sources
[1]: Kwon, J.; Nishisaka, M.M.; McGrath, A.F.; Kristo, A.S.; Sikalidis, A.K.; Reaves, S.K. Protein Intake in NCAA Division 1 Soccer Players: Assessment of Daily Amounts, Distribution Patterns, and Leucine Levels as a Quality Indicator. Sports 2023, 11, 45. https://doi.org/10.3390/sports11020045
