SOUP-er Easy Egg Drop Soup: A Nourishing Breakfast for Perimenopause & Menopause
Soup for breakfast? Absolutely!
If you've been following me for a while, you know how much I love a warm, nourishing breakfast. In traditional Chinese medicine (TCM), how we prepare our food can be just as important as what we eat.
While smoothies, cold yogurt, and overnight oats have become popular breakfast options, Chinese medicine traditionally emphasizes warm, cooked meals to support digestive function and nourish the body.
This becomes especially relevant during perimenopause and menopause, when many women experience changes in digestion, energy, sleep, metabolism, and body composition.
My SOUP-er Easy Egg Drop Soup combines protein-rich eggs, nourishing bone broth, goji berries, and warming spices to create a delicious breakfast inspired by centuries of Chinese medicine food therapy.
With just four ingredients, approximately 40 grams of protein, and less than 10 minutes of preparation, nourishing your body has never been easier!
Why a Warm Breakfast Is Beneficial in Chinese Medicine
In Chinese medicine, the Spleen and Stomach are responsible for transforming the food we eat into Qi (energy) and Blood, which nourish the body.
Think of your digestive system as a cooking pot. It needs warmth to transform food into usable nourishment.
According to traditional Chinese medicine theory, regularly consuming cold and raw foods may be less suitable for individuals with weakened digestive Qi, particularly those experiencing:
Bloating after meals
Loose stools
Fatigue
Poor appetite
Cold hands and feet
Heaviness or sluggishness
Starting your morning with warm, cooked foods is a traditional way to support the Spleen and Stomach without placing unnecessary demands on digestion.
During perimenopause and menopause, nourishing the body becomes increasingly important. Rather than focusing solely on restricting calories or eating less, I encourage women to prioritize nutrient-dense meals that provide adequate protein, energy, and essential nutrients.
Nourishing Yin During Perimenopause & Menopause
In Chinese medicine, the menopausal transition is a natural stage of life associated with changes in Kidney Essence, Yin, Yang, Qi, and Blood.
Kidney Yin deficiency is one of the common Chinese medicine patterns seen during this transition.
Yin represents the cooling, moistening, nourishing, and restorative aspects of the body. When Yin becomes insufficient, women may experience symptoms traditionally associated with dryness and deficiency heat, such as:
Hot flashes
Night sweats
Dry eyes
Dry skin
Vaginal dryness
Restlessness
Difficulty sleeping
Heat in the palms and soles of the feet
Rather than relying heavily on warming spices, women with this pattern may benefit from emphasizing foods that traditionally nourish Yin and Blood.
Eggs and goji berries are two wonderful examples.
The Chinese Medicine Food Therapy Benefits of Each Ingredient
Every ingredient in this simple soup serves a purpose. Together, they create a nourishing meal that provides protein and supports the traditional food therapy principles of replenishing Qi, Blood, and Yin.
Organic Bone Broth: Nourishes Qi, Blood & Essence
Bone broth is a staple in traditional Chinese medicine food therapy.
Depending on its ingredients and preparation, bone broth is traditionally used to replenish Qi and Blood and support the Kidneys and Jing (Essence).
In Chinese medicine, Jing represents our foundational vitality and is closely associated with growth, reproduction, and aging. As women transition through perimenopause and menopause, supporting and preserving this foundational energy becomes an important aspect of food therapy.
From a modern nutritional perspective, bone broth provides fluid, amino acids, and varying amounts of protein, including collagen-derived amino acids.
I recommend choosing an organic, low-sodium bone broth without unnecessary additives (Kettle & Fire is my favorite).
Pasture-Raised Eggs: Nourish Yin & Blood
Eggs are one of my favorite foods for women navigating perimenopause and menopause.
In Chinese medicine, eggs are traditionally considered nourishing to Yin and Blood, helping replenish the body's restorative and nourishing resources.
They are particularly valuable in food therapy for individuals with patterns of Blood or Yin deficiency, which may be associated with dryness, dizziness, restlessness, or disrupted sleep.
From a functional nutrition perspective, eggs provide:
High-quality, complete protein
Choline to support normal brain and nervous system function
Vitamin B12
Selenium
Vitamin A
Vitamin D in varying amounts
Maintaining adequate protein intake is especially important during perimenopause and menopause, when preserving muscle mass, strength, and metabolic health becomes increasingly important.
Three large eggs alone provide approximately 18–19 grams of complete protein.
Goji Berries (Gou Qi Zi): Nourish Liver & Kidney Yin
Goji berries are more than just a trendy superfood. Known as Gou Qi Zi in Chinese herbal medicine, they have been used for centuries to nourish the Liver and Kidneys, enrich Blood, and benefit the eyes.
In Chinese medicine, Liver and Kidney Yin deficiency is a common pattern considered during the menopausal transition.
Yin represents the cooling, moistening, and restorative aspects of the body. When Yin becomes insufficient, women may experience symptoms traditionally associated with deficiency heat or dryness, including:
Night sweats
Hot flashes
Dry eyes
Dry skin
Restlessness
Difficulty sleeping
Goji berries are traditionally classified as sweet and neutral in nature, making them a lovely addition to nourishing soups, teas, and congee.
They also contain carotenoids, including zeaxanthin, as well as other antioxidant compounds that are especially good for the eyes.
Their subtle sweetness complements the savory broth beautifully.
Coconut Aminos: A Flavorful Alternative to Soy Sauce
Coconut aminos add a delicious balance of savory and slightly sweet flavors to this recipe.
Although coconut aminos are not a classical Chinese medicine food therapy ingredient, they provide a convenient alternative to traditional soy sauce, particularly for individuals avoiding gluten or soy.
Choose a gluten-free, soy-free variety if you have dietary restrictions, and check the sodium content, as it varies between brands.
Why This Breakfast Is Ideal for Women in Perimenopause & Menopause
From both a Chinese medicine and functional nutrition perspective, this soup offers several nutritional advantages.
1. Provides Protein to Support Muscle Health
As women age, maintaining muscle mass becomes increasingly important for metabolic health, strength, mobility, and healthy aging.
The combination of eggs and bone broth makes this soup an easy way to incorporate more protein into your morning routine.
2. Nourishes Yin & Blood
In Chinese medicine, the menopausal transition is often associated with changes in Kidney Essence, Yin, and Blood.
Eggs and goji berries are traditionally used to nourish these resources, making them valuable ingredients in a TCM-inspired diet for women with corresponding patterns.
3. Supports Digestive Nourishment
Warm broth and gently cooked eggs create a comforting meal that many people find easy to tolerate.
This allows you to enjoy the traditional digestive benefits of a warm, cooked breakfast without relying on strongly warming spices.
4. Supports Satiety & Balanced Nutrition
Beginning your day with adequate protein can support satiety and help you meet your daily nutritional needs.
Pairing this soup with a fiber-rich carbohydrate, such as roasted sweet potato or cooked vegetables, can create an even more balanced and satisfying breakfast.
5. Encourages Nourishment Rather Than Restriction
During perimenopause and menopause, many women respond to changes in their body composition by eating less, fasting longer, or restricting carbohydrates.
However, this is a time when adequate nourishment is especially important.
From a Chinese medicine perspective, we want to preserve and replenish the body's resources rather than continually deplete them.
SOUP-er Easy Egg Drop Soup Recipe
Prep time: 2 minutes
Cook time: 5–7 minutes
Servings: 1 generous breakfast portion
Dietary notes: Gluten-free and dairy-free when made with appropriately labeled ingredients
Ingredients:
2 cups low-sodium organic bone broth
3 pasture-raised eggs
3 tablespoons coconut aminos or low-sodium tamari
2 tablespoons goji berries
Directions:
Pour the bone broth into a small saucepan and bring it to a gentle simmer.
Add the goji berries and simmer for a few minutes until they begin to soften.
In a separate bowl, whisk the three eggs until well combined.
Slowly drizzle the eggs into the simmering broth while gently stirring to create delicate egg ribbons.
Continue cooking until the eggs are fully set.
Pour the soup into your favorite bowl and stir in the coconut aminos.
Serve warm and enjoy!
💡 Dr. Stephanie's Tip: Breakfast doesn't have to look like breakfast! Soups, congee, roasted vegetables, and savory protein-rich meals are all wonderful ways to start your day.
During perimenopause and menopause, focus on nourishing your body rather than restricting it. Prioritize adequate protein, healthy fats, and nutrient-dense foods that support your individual Chinese medicine pattern.
If you're experiencing hot flashes, night sweats, or dryness, remember that eating warm, cooked meals is not the same as eating energetically warming foods. You can still support your Spleen and Stomach while incorporating ingredients that nourish Yin and Blood.
Try incorporating eggs, goji berries, black sesame seeds, tofu, seaweed, and cooked leafy greens into your meals. You can even add a little wakame, spinach, or bok choy to this egg drop soup for additional nourishment.
The goal is to nourish your body, preserve its resources, and create balance as you transition into this next chapter of life.
Want to Learn How to Eat for Your Perimenopause Pattern?
Not every woman experiences perimenopause in the same way, and not every woman needs the same foods.
Some women need more warming, Qi-nourishing foods, while others benefit from cooling, Yin-nourishing ingredients. Many women experience a combination of patterns.
That's why I created my Perimenopause Food Therapy Guide.
Inside, you'll discover how to identify your Chinese medicine pattern, which foods to emphasize, and how to create nourishing meals that support your individual needs throughout this transition.
Looking for More Healthy, Delicious Recipes?
If you enjoyed this recipe, you'll love my cookbook, Allergy-Free Tastes Good to Me, featuring 93 delicious gluten-free and dairy-free recipes designed to make healthy eating simple and enjoyable.
Nourishing your body doesn't have to be complicated, restrictive, or boring.
Sometimes, it starts with a warm bowl of soup.
Shop my cookbook and discover how delicious healthy eating can be!
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