January 22, 2017

Meal Prep Sunday #1 – 2 Delicious & Versatile Soup Recipes

by ironparadisefitness

Tired of bland and boring meals in your nutrition plan?  In desperate need of some motivation and inspiration?  Then over the coming weeks I’m going to be giving you a whole host of great recipe ideas that will mean plain chicken, steamed veg, and boiled rice will be a thing of the past.

In this new blog series, I’m going to be posting nutritious and great tasting dishes each and every week.  You’ll be getting 2 new dishes every week that will give your nutrition plan a much needed boost.

The word ‘diet’ has a connotation of being something that restrictive, dull, and miserable.  It conjures up images of tasteless food or liquidised vegetables that you have to eat 3 times a day.

But it doesn’t have to be that way.  With all Iron Paradise Fitness meal plans, I make sure those thoughts and images become a thing of the past.  I want to be able to show you that reducing body fat and building muscle can be done using great recipes that you’ll love to eat.  And what’s more, your family will love them too.

A great meal plan is one that’s tailored to you and fits around your lifestyle.

I could quite easily write meal plans that have boiled chicken and rice for every meal.  But you’ll be living out of Tupperware most of the time.  And when those around you are sitting down to eat their freshly prepared food, you’re at the end of the table trying to force another spoonful of dry rice that has the texture of cat litter.  And to be honest, I wouldn’t feel right giving that crappy level of service to you.

But I don’t want to do that.  I want to give you recipes and foods that work for you and those around you.  After all, if your nutrition plan works around your lifestyle, the chances of your sticking to it and succeeding increase greatly.

At the end of the day.  That’s all that matters.  Results.

This blog series is going to give you those recipes and help get you those results.  Let’s get cooking…

This week I’ve got 2 soup recipes for your meal prep pleasure.

These recipes are perfect in more ways than one.  They taste great, are easy to make, and really versatile making them adaptable to suit the targets of your daily macros.  Added to that, it’s pretty damn cold these days, so a nice warm, hearty soup is just what the doctor ordered.

Soups are a particularly great food choice when you’re on a cut as the fat values are typically low, making them very macro friendly when you’re on limited calories.  As they have a high water content they’ll also take up a good amount of space in your stomach, so you’ll feel fuller for longer.

These recipes are designed for you to add things to them depending on what suits your macros.

If you want to add more protein, the cook up some chicken and drop that in.  It works really well.

Need more carbs?  Then how about adding a nice crusty roll to dip in the soup and mop up every last drop when you’re done.

Scroll down now to get started…

I’d love to see your own creations after you’ve given the recipes a try.  Tag me in your photos on Facebook and Instagram.  The best photo will get a 10% discount of a personalised training programme and one day meal plan.  

Get cooking and GET CREATIVE with those pics!

Sweet Potato Soup

Recipe makes 4 servings

Nutritional values per serving

MACROS: Protein = 2g, Carbs = 21g, Fat = 1g


Prep Time: 10 mins

Cook Time: 25 mins



  • 1 tsp. coconut oil
  • 2 large sweet potatoes, peeled and chopped
  • 2 carrots, peeled and chopped
  • 1 red pepper, chopped
  • 2 red onions, chopped
  • 3 cloves garlic, sliced
  • 3 1/8 cup (75oml) water
  • curly parsley, to serve
  • 2 vegetable stock cubes



Heat the oil in a large pot and fry the onion and garlic for 3 minutes on low heat. Add in the sweet potato, carrot and bell pepper and cook for 5 minutes on high.  Stir occasionally.

Add the water and the vegetable stock cubes, bring to boil and simmer the soup for 20 minutes.

Puree the soup with a hand blender, and season with salt and pepper.

Pour the soup in bowls and garnish with chopped parsley.


Garden Pea & Leek Soup

Recipe makes 4 servings

Nutritional values per serving

MACROS: Protein = 16g, Carbs = 40g, Fat = 6g


Prep Time: 10 mins

Cook Time: 20 mins



  • 2 chicken stock cubes
  • 4 cups (1 l) boiling water
  • 2 medium white potatoes, peeled and chopped
  • 2 leeks, chopped
  • 3 cups (450g) frozen garden peas
  • 8 bacon strips, baked to crispy, chopped into strips



Dissolve the chicken stock cubes in the boiling water.  Add in the potato and cook for 5 minutes.  Next add the sliced leek and let everything boil for 10 minutes.

Lastly add in the peas and cook for a further 5 min. Puree everything with a hand blender.

Top the soup with the bacon strips and season with salt and pepper.


There you have it.  Two tasty recipes to warm up those cold winter evenings and add a much need flavour kick to your nutrition plan.  Make sure you subscribe to the blog by putting your name and email address in the box below.  That way you can be kept right up to date when new recipes and other blogs get posted.  You’ll also be on the mailing list for exclusive offers on my coaching programmes.

To find out more about Iron Paradise Fitness and my coaching programme head over to www.ironparadisefitness/onlinecoaching and if you have any questions, then feel free to shoot me an email at simon@ironparadisefitness.com

I’m always happy to answer any questions you have about all things fitness, so don’t be shy.

Next week I’ll be showing you a twist on an old bodybuilding favourite, the omelette as well as some tasty pancakes that will satisfy those cravings without sending you totally off the rails.

Enjoy your meal prep and enjoy the recipes.

Simon – Iron Paradise Fitness

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