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A rustic kitchen scene with pots of traditional bread soup being prepared in the Azores.
StovetopComplexity

Sopa de Lima

Sopa de Lima delivers 66g protein and 511 calories per serving—one of the highest-protein soup options available. Batch-preps 4 servings quickly on the stovetop, providing a protein-dense meal that tracks precisely. Built for lifters who need substantial protein intake without excessive calories.

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Ingredients

4 servings
  • Avocado oil(30g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • Yellow Onion
  • Banana Peppers, Pickled
  • Canned Diced Tomatoes
  • Garlic(360g)
  • Cumin, Ground(5g)
  • Oregano, Dried(5g)
  • Cloves, Ground
  • 2 bay leaves
  • Low Sodium Chicken Broth(1920g)
  • Chicken Breast, Grilled(720g)
  • Fine Sea Salt, To Taste
  • Lime Juice, Fresh(60g)
  • Orange Juice, Fresh(30g)

Instructions

  1. 1Heat the oil in a large soup pot over medium heat. Add the diced onion and sauté for 4–5 minutes until softened and lightly golden. Add the banana pepper and cook another 2 minutes. Stir in the fire-roasted tomatoes and garlic, and cook for about 5 minutes, stirring occasionally, until the mixture reduces slightly and smells rich and sweet.
  2. 2Stir in the toasted cumin, oregano, whole cloves, bay leaf, and a generous pinch of salt. Pour in the chicken stock, scraping up any browned bits from the pot. Bring to a gentle simmer and cook uncovered for 10–15 minutes to let the flavors meld.
  3. 3Stir in the shredded chicken and simmer for 5 more minutes, just to warm through. Remove and discard the bay leaf and cloves.
  4. 4Remove from heat and stir in the lime and orange juice. Taste and season with additional salt as needed — the broth should taste bright and balanced.
  5. 5Place a handful of fried tortilla strips in each bowl. Ladle the soup over top, then garnish with lime slices, cilantro, and diced avocado if desired. Serve immediately.

Nutrition — Per Serving

511

calories

66g

protein

14g

fat

Carbohydrates
34g
Saturated fat
2.8g
Sodium
736 mg
Dietary fiber
2.6g

4 servings per batch · ~783g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Sopa de Lima have per serving?

Each serving delivers 66g protein and 511 calories with 14g fat and 34g carbs. This is one of the highest protein-per-serving recipes in the PrepForge library.

How long does Sopa de Lima take to prepare?

Sopa de Lima qualifies as quick prep and yields 4 servings per batch for efficient meal preparation. You'll have four complete meals ready from a single cooking session.

Is Sopa de Lima good for muscle gain?

At 66g protein and 511 calories per serving, this recipe is ideally suited for muscle gain phases where high daily protein intake is the primary objective. The soup format aids hydration and digestion alongside the substantial protein load.

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