5 Cozy Soups for Hormone Support

High-protein. High-fiber. Anti-inflammatory vibes. Real-life, weeknight doable.

Quick note (because I’m your coach, not your clinician): this is nutrition and lifestyle education, not medical advice. If you have medical conditions, meds, or blood sugar issues, please get in touch with your healthcare team.

Why soups work so well in Peri/menopause

Soups are hella powerful because they do a few things at once without requiring you to “be perfect”:

• Hydration + electrolytes (hello, headaches + fatigue support)

• Protein + fiber in one bowl (steady energy, fewer cravings)

• Warm, easy-to-digest meals when appetite is weird or stress is high

• Batch-friendly so you’re not solving dinner daily like a competitive sport

Below are 5 cozy options that all aim for a protein + fiber backbone. Pick 1 to make this week, freeze half, and you’ve basically future-proofed your next Wednesday.

1) Lemon Chicken, White Bean + Kale Soup (Bright + Cozy)

Serves: 6
Time: 35–40 min

Why it’s hormone-friendly: protein + fiber combo, lots of greens, anti-inflammatory lemon + garlic

Ingredients

• 1 tbsp olive oil

• 1 yellow onion, diced

• 3 carrots, diced

• 2 celery stalks, diced

• 4 garlic cloves, minced

• 1 tsp dried oregano

• 8 cups chicken broth

• 2 cups cooked shredded chicken (rotisserie works)

• 2 cans (540 mL / 19 oz each) white beans, drained and rinsed

• 4 cups chopped kale (or spinach)

• Zest + juice of 1 lemon

• Salt + pepper

• Optional: 1 tsp red pepper flakes

Directions

1. In a large pot, heat olive oil. Sauté onion, carrots, celery 7 to 8 minutes until soft.

2. Add garlic + oregano (and chili flakes if using). Stir 30 seconds.

3. Add broth, chicken, and beans. Simmer 15 minutes.

4. Add kale and simmer 3 to 4 minutes until wilted.

5. Turn off heat. Add lemon zest + juice. Season to taste.

Protein boost options: stir in 1 cup plain Greek yogurt when serving (off heat), or add extra chicken.

Freezer tip: freeze without the kale, then add fresh greens when reheating.

2. Red Lentil, Tomato + Ginger Soup (Creamy without Cream)

Serves: 6

Time: 30-35 min

Why it’s hormone-friendly: fiber-rich lentils, ginger + turmeric for inflammation support

Ingredients

• 1 tbsp olive oil

• 1 onion, diced

• 3 garlic cloves, minced

• 1 tbsp fresh ginger, grated (or 1 tsp dried)

• 1 tsp turmeric

• 1 tsp cumin

• 1 can (796 mL / 28 oz) crushed tomatoes

• 1 cup red lentils, rinsed

• 6 cups vegetable or chicken broth

• 1/2 tsp salt (plus more to taste)

• 1/4 tsp pepper

• Optional: 1/2 cup coconut milk OR 3/4 cup plain Greek yogurt (for serving)

Directions

1. Sauté onion in olive oil 6 to 7 minutes. Add garlic + ginger 30 seconds.

2. Add turmeric + cumin, stir 30 seconds.

3. Add tomatoes, lentils, broth, salt + pepper. Simmer 18 to 20 minutes until lentils are very soft.

4. Blend partially (immersion blender) for creaminess.

5. Finish with coconut milk, or top bowls with Greek yogurt.

Make it heartier: add 2 cups baby spinach at the end.

3. Turkey Taco Soup (High Protein, Kid-Friendly, Weeknight Hero)

Serves: 6

Time: 30 mins

Why it’s hormone-friendly: high protein + fiber, easy to keep blood sugar steadier

Ingredients

• 1 tbsp olive oil

• 1 lb (450 g) ground turkey

• 1 onion, diced

• 3 garlic cloves, minced

• 2 tbsp taco seasoning (or DIY: 1 tsp cumin + 1 tsp chili powder + 1/2 tsp paprika + 1/2 tsp oregano)

• 1 can (796 mL / 28 oz) crushed tomatoes

• 4 cups chicken broth

• 1 can black beans, drained + rinsed

• 1 can kidney beans, drained + rinsed

• 1 cup frozen corn (optional)

• Salt + pepper

• Toppings: Greek yogurt, avocado, cilantro, shredded cheese (if incorporating dairy), lime

Directions

1. Brown turkey in olive oil. Add onion and cook 5 minutes.

2. Add garlic + taco seasoning, stir 30 seconds.

3. Add tomatoes, broth, beans (and corn if using). Simmer 15 minutes.

4. Taste and adjust seasoning.

Protein upgrade: top with Greek yogurt (adds creaminess + protein).

Meal prep win: tastes better the next day.

4. Creamy Broccoli + White Bean Soup (Blended and Satisfying)

Serves: 6

Time: 30-35 min

Why it’s hormone-friendly: fiber + plant protein, cruciferous veg, creamy comfort without heavy dairy

Ingredients

• 1 tbsp olive oil

• 1 onion, diced

• 2 garlic cloves, minced

• 6 cups broccoli florets (fresh or frozen)

• 1 potato, peeled + diced (optional, for extra creaminess)

• 6 cups broth

• 2 cans white beans, drained + rinsed

• 1/2 tsp salt + pepper

• Optional: 1/2 cup nutritional yeast (dairy-free)

Directions

1. Sauté onion 6 minutes. Add garlic 30 seconds.

2. Add broccoli, potato (if using), broth, beans, salt + pepper.

3. Simmer 15 to 18 minutes until broccoli is very soft.

4. Blend until smooth. Stir in cheese or nutritional yeast if using.

Serving idea: top with pumpkin seeds + a swirl of Greek yogurt.

5. Salmon Chowder with Sweet Potato + Dill (Omega-3 Cozy Bowl)

Serves: 6

Time: 35-40 min

Why it’s hormone-friendly: omega-3 rich salmon + fiber from sweet potato, comforting but not heavy

Ingredients

• 1 tbsp olive oil

• 1 onion, diced

• 2 celery stalks, diced

• 2 carrots, diced

• 3 garlic cloves, minced

• 1 tbsp tomato paste

• 1 large sweet potato, peeled + diced

• 5 cups broth

• 1 cup coconut milk (or unsweetened oat milk)

• 1 lb (450 g) salmon fillet, skin removed

• 2 tbsp fresh dill (or 2 tsp dried)

• 2 tbsp lemon juice

• Salt + pepper

• Optional: 1 cup frozen peas or corn

Directions

1. Sauté onion, celery, carrots 8 minutes. Add garlic 30 seconds.

2. Stir in tomato paste 30 seconds.

3. Add sweet potato + broth. Simmer 12 to 15 minutes until tender.

4. Add milk. Nestle salmon into the soup and simmer gently 6 to 8 minutes until cooked through.

5. Flake salmon with a spoon. Add dill + lemon juice. Season to taste. Add peas/corn if using.

Note: keep it at a gentle simmer once the milk is in, no hard boiling.

Consolidated Grocery List (for all 5 soups)

Organized so you can shop fast and get back to your day.

Produce:

• Yellow onions (4 to 5)

• Garlic (1 bulb)

• Carrots (1 bag)

• Celery (1 bunch)

• Kale (1 bunch) and/or baby spinach (1 large box)

• Lemons (2)

• Fresh ginger (1 small knob)

• Broccoli florets (2 large heads or 2 bags frozen)

• Sweet potato (1 large)

• Potato (1, optional)

• Fresh dill (1 bunch, optional)

• Optional toppings: avocado, cilantro, limes

Proteins

• Cooked shredded chicken (2 cups) or 2 to 3 chicken breasts/rotisserie chicken

• Ground turkey (1 lb / 450 g)

• Salmon fillet (1 lb / 450 g)

• Plain Greek yogurt (for topping or stirring into bowls)

Canned and Dry Goods:

• White beans (4 cans total)

• Black beans (1 can)

• Kidney beans (1 can)

• Crushed tomatoes (2 large cans)

• Red lentils (1 bag)

• Tomato paste (1 small can or tube)

• Broth (chicken and/or veggie, 3 to 4 cartons depending on size)

• Frozen corn (optional)

• Frozen peas (optional)

• Coconut Milk

• Nutritional Yeast (optional)

  Spices and Pantry Staples:

  Olive oil

• Oregano

• Cumin

• Chili powder

• Paprika

• Turmeric

• Taco seasoning (or spices above)

• Salt + pepper

• Red pepper flakes (optional)

• Pumpkin seeds or hemp hearts (optional)

  📌 Enjoy and Pin this so you always have it!

If you loved these recipes and want more simple, hormone-supportive meals that prioritize protein, fiber, and anti-inflammatory choices that work with real life, you’ll love my health and weight loss approach inside the Peri Posse.

You don’t need more rules.
You need meals that work in this season.

✨ Join my free Skool community here and grab your free Busy Gal’s High Protein Breakfast Guide

We’re making midlife feel really good—with meals like this to prove it. 💛

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