The One-Pot Soup That Gets Protein On Your Plate
It’s also quietly doing a lot of work for you.

Why this soup works

It has real protein. Each 2-cup serving has about 21 grams of protein. I teach protein at every meal because it helps keep you full, supports the muscle you’re working hard to keep, and steadies your energy and cravings through the day. That matters even more in midlife, when our bodies need more protein to do the same job, not less.

It’s full of real food. Tomatoes, carrots, celery, potatoes, and lean beef. Nothing fancy and nothing to count. Just ingredients you recognize, cooked simply.

It makes eating well easier. One pot, about 50 minutes, and it keeps in the fridge for up to 5 days or in the freezer for up to 3 months. A big batch on Sunday means you have lunches and an easy dinner waiting when the week gets away from you. That’s the part I care about most. The best plan is the one that’s still working on a tired Wednesday night.

Super Easy Hamburger Soup

Serves 6 (about 2 cups each) · Prep 15 minutes · Cook 35 minutes

For the base:

  • 1 lb lean ground beef
  • 1 medium yellow onion, diced
  • 4 garlic cloves, minced
  • 2 tbsp tomato paste

For the seasoning:

  • 1 tsp oregano
  • 1 tsp thyme
  • 1 tsp paprika
  • 1 tsp kosher salt
  • ½ tsp black pepper

For the soup:

  • 1 can (28 oz) diced tomatoes, with their juices
  • 3 medium carrots, peeled and diced
  • 2 celery ribs, sliced
  • 2 Yukon gold potatoes, peeled and diced
  • 4 cups low-sodium beef broth
  • 1 tbsp Worcestershire sauce
  • Fresh parsley for serving (optional)

Instructions:

  1. In a large pot over medium-high heat, cook the beef, onion, and garlic for 6 to 8 minutes, breaking the meat up as it browns.
  2. Stir in the tomato paste, oregano, thyme, paprika, salt, and pepper, and cook for about 30 seconds until fragrant.
  3. Add the tomatoes, carrots, celery, potatoes, broth, and Worcestershire. Bring to a boil, then lower the heat and simmer for 25 to 30 minutes, until the vegetables are tender.
  4. Ladle into bowls and top with parsley if you like.

Make it even more protein-rich

Want it to hold you longer? Try one of these:

  • Add a can of white beans or chickpeas, drained and rinsed (roughly 4 extra grams per serving, plus fiber).
  • Stir in 1 cup of cooked lentils (roughly 3 extra grams per serving).
  • Use 1½ lbs of ground beef or turkey (roughly 7 extra grams per serving).
  • Top each bowl with a spoonful of plain Greek yogurt.

And if you want more greens, a couple of handfuls of spinach or kale stirred in during the last 5 minutes disappear right into the soup.

A note on flexibility

Use ground turkey or bison instead of beef. Swap the potatoes for cauliflower or zucchini. Use Italian seasoning in place of the oregano and thyme. This isn’t a rulebook, it’s a starting point that bends to what you like and what’s in your kitchen. That flexibility is what makes eating this way something you can keep doing.

If you’re ready for a nutrition and strength plan built around your body, your schedule, and the way you actually live, I’d love to work with you. You can learn more at marinhealthcoach.com.

Strong feels good.