Soups I’m Loving Right Now: Nourishing Lunches for Busy Families
As a Nutritionist, one of my favorite ways to help busy families stay on track with their health goals is to make mealtime a bit easier with nourishing, quick, and easy meals. One of my go-to solutions is preparing a big pot of soup over the weekend that can be enjoyed for lunches throughout the week. Not only does it save time, but it’s an incredibly easy way to pack in all kinds of nutrients, vitamins, and minerals that support overall health. Here are four of my current favorite soups that are easy to make, full of flavor, and perfect for busy families!
1. Slow Cooker Chicken & Black Bean Taco Soup
You are going to love this soup! It’s full of zesty taco flavours and you can put literally any toppings that you like on top. My preferred choices are guac or avocado, Greek yogurt, cilantro, tortilla chips and a squeeze of fresh lime juice. The slow cooker does all the work for you, making it a perfect meal prep option for busy weeks.
Benefits:
Chicken is a lean protein that supports muscle recovery and boosts energy.
Black beans are rich in fiber and help with digestion while keeping you feeling full longer.
Quinoa is also rich in various vitamins and minerals, such as magnesium, manganese, and folate, which are vital for energy production and overall well-being.
Meal Prep Tip: This soup is fantastic for meal prep because it only gets better the longer it sits. Make a large batch and portion it into containers for lunches throughout the week. You can also freeze leftovers for a quick option in pinch!
2. Ginger, Beef & Mushroom Soup
This flavorful soup brought me out of my comfort zone — and I loved it. Not my typical choice for soups but it was so delicious. The beef adds a nice dose of protein, the ginger brought some welcomed spice and the broth is deeply comforting. This soup is perfect for a mid-week lunch or as a nourishing meal when you need something both hearty and light.
Benefits:
Ginger is a natural anti-inflammatory that helps with digestion and can soothe an upset stomach.
Mushrooms are packed with vitamins and minerals like vitamin D and selenium, which support immune function.
The beef provides a rich source of protein and iron, promoting energy and muscle strength.
3. Turkey, Kale & White Bean Soup
This soup is the perfect combination of lean turkey, fiber-packed white beans, and nutrient-dense kale. It's hearty and satisfying but still light enough for a mid-day meal that won’t leave you feeling sluggish. THIS IS KEY! This soup is loaded with health benefits that support digestion and energy.
Benefits:
Turkey is rich in lean protein, which is essential for building and repairing tissues and promoting muscle health.
Kale is a powerhouse of vitamins, antioxidants, and fiber, helping to support immunity and digestion.
White beans are an excellent source of fiber and provide a slow-releasing energy source, keeping you full longer.
Meal Prep Tip: This soup freezes well, so you can double the recipe and enjoy it for lunches or even dinners throughout the week.
4. Lasagna Soup
Who says you can’t enjoy lasagna in a soup form?! This lasagna-inspired soup can be made with ground beef or turkey. I also LOVE using either Chickapea lasagna noodles or Go Go Quinoa lasagna noodles to keep this dish gluten free - only because that feels best for me! You can use any lasagna noodle you like. The noodles can absorb a lot of the liquid so I tend to add more broth to this.
Benefits:
The ground meat provides a great source of protein for energy and muscle repair.
The tomato base is rich in lycopene, an antioxidant that supports your heart and decreases inflammation.
Add in extra veggies like spinach or zucchini to increase the fiber content.
Meal Prep Tip: Make a large pot of lasagna soup on the weekend, and you’ll have a delicious, filling lunch ready to go. This soup is a hit with both kids and adults, making it a perfect family-friendly meal.
The Benefits of Weekend Soup Prep
As a busy parent, you’re probably juggling a million things at once. That’s where meal prep comes in. By dedicating a little time over the weekend to preparing a nourishing soup, you can make your weekday lunches so much easier, healthier, and more satisfying.
These soups pack in protein and fiber in each dish so you can fuel your day without feeling tired and sluggish all afternoon.
Not only does making soup in bulk save time during the week, but it also ensures that you always have a nourishing meal ready to go. No more scrambling for unhealthy, processed snacks or fast food when you're feeling pressed for time.
Plus, there’s nothing quite like a warm, homemade bowl of soup to bring comfort to your busy day!
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