When cold weather settles in, one-pot meals become a lifesaver — less cleanup, more comfort, and enough protein to keep energy steady through the season. These six recipes combine balanced macronutrients, winter vegetables, and warming flavors for simple yet satisfying lunches or dinners.
1. Tuscan White Bean Chicken Stew
Sauté 500 g chicken, 1 diced onion, and 3 minced garlic cloves in 1 tbsp olive oil for 5 minutes. Add 400 g chopped tomatoes, 400 g canned white beans (drained), 500 ml chicken broth, 1 tsp rosemary, ½ tsp chili flakes, salt and pepper; simmer 25 minutes. Stir in 2 cups chopped kale and ½ lemon zest, then cook 5 minutes more until kale softens. Serve with crusty bread.
Hearty & protein-dense with double protein from beans and chicken.
2. Creamy Mushroom Wild Rice Soup
Cook 400 g sliced mushrooms, 1 diced onion, 2 sliced carrots, and 2 chopped celery stalks in 2 tbsp butter for 6–8 minutes. Add 1 cup wild rice, 1.2 L vegetable broth, 1 tsp thyme, salt and pepper, then simmer 45 minutes until rice softens. Stir in 200 ml cream and cook for 2 minutes more until creamy.
Wild rice adds complex carbs and complete amino acids for slow winter energy.
3. Beef & Barley Stew
Brown 600 g diced beef and 1 diced onion in 1 tbsp oil for 6 minutes. Add 2 sliced carrots, 2 cubed potatoes, ½ cup barley, 1 L beef broth, 2 bay leaves, ½ tsp smoked paprika, salt and pepper. Simmer 1.5–2 hours until beef is tender and broth thickens naturally.
High protein, gut-friendly barley, and a smoky winter stew everyone loves.
4. Lentil Sweet Potato Curry
Sauté 1 diced onion, 2 minced garlic cloves, and 1 tbsp grated ginger in 1 tbsp oil for 4 minutes. Add 1 tbsp curry paste, 1 cup red lentils, 400 g cubed sweet potato, 400 ml coconut milk, 2 cups water, 1 tsp turmeric, salt and pepper, then simmer 15 minutes. Stir in 2 cups spinach until wilted.
Plant-based protein boosted with iron, fiber, and warming spices.
5. Sausage, Kale & Potato Soup
Cook 300 g sliced sausage and 1 diced onion for 5 minutes. Add 3 cubed potatoes, 3 cups chopped kale, 1 L chicken broth, ½ tsp chili flakes, salt and pepper, then simmer 20 minutes until potatoes soften. Optional: stir in 100 ml cream for richness.
Protein from sausage balanced with winter greens and slow-release carbs.
6. Creamy Tomato Gnocchi
Brown 500 g gnocchi in 1 tbsp butter until golden. Add 400 g tomato passata, 300 ml water, 100 ml cream, ½ tsp chili flakes, salt and pepper; simmer 8–10 minutes until sauce thickens and coats gnocchi. Stir in ¼ cup grated parmesan and top with fresh basil before serving.
A 15-minute comfort dish that pairs protein-rich dairy with pillowy gnocchi.
Winter Meal-Prep Notes
- Add extra beans, lentils, or quinoa to increase protein without altering taste.
- Replace cream with Greek yogurt after cooking to lighten soups while keeping protein high.
- Freeze stews in single portions for fast reheating.
- Store add-ins like kale or spinach separately to preserve texture.