I can feel Fall in the air, how about you? Nothing beats a cozy, tasty soup recipe! This week, I’ve rounded up a bunch of my favorites. Almost all have high-protein options and can be frozen.

What’s Cooking this Week?

 Zuppa Toscana

This lighter version of traditional Italian soup uses turkey sausage and half-and-half to create a rich, protein-filled dish without the extra calories. It’s perfect for meal prepping or enjoying as a cozy weeknight dinner. Dairy free, gluten free, grain free, and sugar free, this is one of my favorite healthy soups.

PHOTO CREDIT: ©40aprons.com

High Protein Creamy Taco Soup

The High-Protein Creamy Taco Soup is one of my go-to recipes because it’s super easy to make and perfect for meal prep. We’re definitely having this for dinner this week! It’s packed with lean ground beef, beans, and Greek yogurt, giving it a great balance of flavor and protein without being too heavy. Plus, it tastes even better the next day, making it a great option for leftovers during a busy week.

PHOTO CREDIT: ©masonfit.com

Cozy Beef Soup

My Cozy Beef Soup recipe is a great meal to add to the rotation. It’s easy to make in large batches, freezes well, and can be quickly reheated on busy weeknights. Consider doubling it so you have extra! Other ideas for this soup include adding some starchy vegetables like potatoes, carrots, or turnips. You can also add whole grains like brown rice, quinoa, or Carba-Nada noodles.

Kale Beef Soup

PHOTO CREDIT: ©ambitiouskitchen.com

Healthy Detox Soup

I’m not a fan of anything with “detox” in the name—it gives the impression of a quick fix, when really, eating any clean recipe is a form of detoxification. That said, this Detox Soup is a tasty recipe if you’re looking for a light, protein and veggie-packed meal. It’s comforting, flavorful, low carb, and loaded with healthy veggies and chicken.

PHOTO CREDIT: ©wholesomeyum.com

Italian Spinach and Tortellini Soup

This soup from Weight Watchers has been in our rotation for years! I actually included this in my very first Playbook in January. It’s one of my husband’s top requests. This brothy, vegetable-packed soup—ready in just 25 minutes—features store-bought tortellini that makes it heartier and tastier. The cheese tortellini keeps this dish meatless but you can use whatever variety you like.

PHOTO CREDIT: ©weightwatchers.com

Easy Italian Wedding Soup

When I think of best, healthy soups, this one is always on the list. Skinnytaste’s Italian Wedding soup is a favorite of mine. It’s such a simple yet flavorful soup. The meatballs make if higher in protein. I typically us shredded kale instead of escarole or of spinach (holds up better).  This recipe makes a lot, which makes it perfect to make ahead and freeze in portions for lunch or dinner. If you plan on eating this over a few days, leave the orzo because it will get mushy.

PHOTO CREDIT: ©skinnytaste.com

Food & Mood App- New Content!

The 5-Day Cortisol Reset is now available and ready to help you lower stress, feel more energized, and get back to balance. If you’ve been feeling overwhelmed, tired, or not yourself, this is your chance to experiment with easy, science-backed habits to support your overall well-being.

Want to explore some of the App’s cool features like the Healthy Habit Builders, the Goal Tracker, and Communities? Check out these tutorials:

This Week’s Coaching Sessions

Use the Coaching Sessions for help or coaching support- think of me as your Concierge Nutritionist! I’m here to answer questions and connect you with others on their healthy journey. Can’t make a call but have a topic or question? Email amy@foodandmoodlab.com. And, you can just listen in too- no video required, just drop in. Most sessions are recorded and can be accessed from the member resources page.

As a reminder, this week’s coaching sessions will be on:

Monday, 9/9 @ 12 PM ET

Friday, 9/13 @ 12 PM ET