This article is sponsored by Campbell’s®.
Preparing a meal can become surprisingly complicated when the day gets busy. You want something you’ll look forward to eating, but you may not have the time (or desire) to cook from scratch at noon. Campbell’s® new Protein Soups give you an easy place to start. The line includes five varieties, each with 20 grams of protein per can. They’re also a good source of fiber, ranging from 5 to 13 grams, depending on the soup. (1, 3, 4, 5, 6, 7)
Protein is a component of every cell in the body and helps build and repair cells and body tissues. It is also involved in processes including making hormones, antibodies, and enzymes. (2)
Fiber is another nutrient worth paying attention to. Eating a diet high in dietary fiber can support regular bowel movements and may help lower blood glucose and cholesterol levels. (9)
“Keeping simple, easy-to-serve options on hand may make it easier to stay consistent while making progress toward your goals. If you’re trying to hit your protein goal, consider keeping protein soups on-hand as a pantry staple to incorporate into your meals,” says Melissa Jaeger, RD, LD, Head of Nutrition at MyFitnessPal.
That does not mean every meal needs to become a math problem. Sometimes it is more useful to have a reliable starting point and build from there. Here are five easy meals using each of the NEW Campbell’s® Protein Soups.
1. Lemon Pepper Chicken Soup + Crunchy Veggies
Start with NEW Campbell’s® Lemon Pepper Chicken Soup. One can has 20 grams of protein and 7 grams of fiber. It includes white meat chicken, carrots, chickpeas, rice, corn, celery, kale, red quinoa, and other ingredients in slow-simmered bone broth. (3)
Enjoy a serving of soup with a side of some crunchy vegetables and a piece of fruit. Baby carrots, cucumber, bell pepper, or snap peas all keep prep to a minimum.
Easy meal idea:
- 1 serving of NEW Campbell’s® Lemon Pepper Chicken Soup
- Cucumber and/or carrot sticks
- Optional serving of fruit
This meal comes together especially fast. Heat one serving of soup, add the vegetables, and you’re done.
2. Mediterranean Lentil Soup + Whole-Wheat Pita and Cucumber Salad
For a different flavor direction, try NEW Campbell’s® Mediterranean Lentil Soup. One can provides 20 grams of protein and 9 grams of fiber. It includes lentils, peppers, carrots, chickpeas, and other ingredients in slow-simmered bone broth. (4)
Pair a serving of soup with wedges of whole-wheat pita and a quick cucumber-and-tomato salad. If you already have hummus or feta in the fridge, either can be an easy addition to dip the pita or add to the vegetable salad.
Easy meal idea:
- 1 serving of NEW Campbell’s® Mediterranean Lentil Soup
- Whole-wheat pita
- Chopped cucumber and tomato
- Optional hummus or feta
This is the kind of meal that can look like you planned ahead even if you started thinking about it five minutes before eating.
3. Homestyle Chicken and Rotini Soup + Simple Green Salad
Some afternoons call for familiar flavors. NEW Campbell’s® Homestyle Chicken and Rotini Soup has 20 grams of protein and 5 grams of fiber per can. It includes white meat chicken, carrots, celery, navy beans, and rotini pasta in slow-simmered bone broth. (5)
Pair one serving with a simple salad made from whatever greens and vegetables you have on hand.
Easy meal idea:
- 1 serving of NEW Campbell’s® Homestyle Chicken and Rotini Soup
- Green salad with vinaigrette dressing
- Slice of whole wheat toast
“What I like about this easy-to-build meal is that you can start with a base of soup and pair it with nutrient dense, simple sides like vegetables, fruit or whole-wheat bread to round out your meal based on your goals,” Jaeger says.
Logging your meal in MyFitnessPal can help you see how key nutrients like protein and fiber in your meal fit into the rest of your day.
4. Italian Style Wedding Soup + Half a Whole-Wheat Sandwich
Soup and sandwiches are a classic meal combination, and neither one needs to be complicated.
NEW Campbell’s® Italian Style Wedding Soup provides 20 grams of protein and 6 grams of fiber per can. It includes beef meatballs, spinach, carrots, pasta, navy beans, diced tomatoes, and other ingredients in slow-simmered bone broth. (6)
Pair a serving of soup with half a sandwich on whole-wheat bread. A turkey melt with cheese, tomato and spinach, or a grilled tomato, basil and part-skim mozzarella, are two easy options.
Easy meal idea:
- 1 serving of NEW Campbell’s® Italian Style Wedding Soup
- Half a sandwich on whole-wheat bread
- Fruit or raw vegetables on the side
Think of the sandwich as a flexible side rather than another thing you need a recipe for. Use ingredients you enjoy and already have.
Pro-tip: try dipping the sandwich in the soup!
5. Southwest Black Bean Soup + Avocado and Greek yogurt
For Southwest-inspired flavors, start with NEW Campbell’s® Southwest Black Bean Soup. One can has 20 grams of protein and 13 grams of fiber. It includes black beans, peppers, diced tomatoes, and other ingredients in slow-simmered bone broth. (7)
Serve the soup with sliced avocado and tortilla chips for an easy mix of creamy and crunchy textures. A squeeze of lime or chopped cilantro can be a simple finishing touch if you have either one.
Easy meal idea:
- 1 serving of NEW Campbell’s® Southwest Black Bean Soup
- Sliced avocado
- Plain Greek yogurt
- Optional tortilla chips, lime or cilantro garnish
The toppings are just that: toppings. On a packed afternoon, you can keep the setup as simple as you need it to be.
The Easy-Meal Formula To Keep in Your Back Pocket
These five meals all follow the same basic idea:
Start with soup + add an easy side + use what you already have.
The NEW Campbell’s® Protein Soups line gives you five flavors to rotate through, and all five provide 20 grams of protein per can. (1)
Fiber varies by variety: Homestyle Chicken and Rotini has 5 grams per can, Italian Style Wedding has 6 grams, Lemon Pepper Chicken has 7 grams, Mediterranean Lentil has 9 grams, and Southwest Black Bean has 13 grams. (3, 4, 5, 6, 7)
That means each variety gives you both protein and fiber as a starting point, while your sides can add more variety and nutrients to the meal.
“It’s easy to monitor protein and fiber in MyFitnessPal. Track Campbell’s® Protein Soups to see how they factor into your daily goals,” Jaeger says.
That variety can be useful when you want your meal routine to stay simple without eating exactly the same combination every day.
You can also adjust the sides based on your appetite and schedule. Have whole-wheat toast one day and fruit another. Add a salad when you have vegetables ready to use, or skip the extra prep when the afternoon is packed. MyFitnessPal can also be useful here for seeing what the rest of your meal adds and what nutrients you need more of to hit your daily goals.
Frequently Asked Questions (FAQs)
- How much protein is in Campbell’s® new Protein Soups?
Each can of NEW Campbell’s® Protein Soups contains 20 grams of protein. The line includes Lemon Pepper Chicken, Mediterranean Lentil, Homestyle Chicken and Rotini, Italian Style Wedding, and Southwest Black Bean. (1)
- Are Campbell’s® new Protein Soups a good source of fiber?
Yes. Campbell’s describes the line as a good source of fiber. Homestyle Chicken and Rotini has 5 grams per can, Italian Style Wedding has 6 grams, Lemon Pepper Chicken has 7 grams, Mediterranean Lentil has 9 grams, and Southwest Black Bean has 13 grams. (1, 3, 4, 5, 6, 7)
- What can I pair with Campbell’s® Protein Soups?
Keep it simple with fiber and nutrient rich options. Whole-wheat toast, whole-wheat pita, vegetables, fruit, a simple salad, or half a sandwich on whole-wheat bread can all be enjoyed with a serving of soup.
- Which Campbell’s® Protein Soup has the most fiber?
Among the five varieties, NEW Campbell’s® Southwest Black Bean Soup has the most fiber. The full can provides 13 grams of fiber and 20 grams of protein. (7, 3, 4, 5, 6)
- Why include protein in my meals?
Protein is a macronutrient and an important part of building a balanced meal. (8)
That does not mean there is one “right” amount of protein for every person or every meal. Your individual needs and the rest of your eating pattern matter, too.
Bottom Line
Having a meal does not always mean meal prep, a recipe, or a long ingredient list.
The NEW Campbell’s® Protein Soups line includes Lemon Pepper Chicken, Mediterranean Lentil, Homestyle Chicken and Rotini, Italian Style Wedding, and Southwest Black Bean. Each provides 20 grams of protein per can, and Campbell’s describes the line as a good source of fiber. (1)
Keep a few cans in the pantry, pair a serving with a simple side like whole-wheat toast, whole-wheat pita, vegetables, fruit, or salad, and your meal can be ready in minutes!
The post 5 Easy Meals with Campbell’s New Protein Soups (20g of Protein Per Can) appeared first on MyFitnessPal Blog.
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