As seen on CBS, NBC, and ABC! Free Shipping Nationwide on all Souper Meals orders!

Frequently Asked Questions


Souper Meals FAQs

What is a souper meals program??

Our Souper Meals Program is a variety of fresh, natural & delicious soups delivered right to you! They are hearty and will fill you up (even though they are low in calories). Get in more veggies, improve your energy, feel great (& maybe lose some weight). We have two program options: Our Classic Six-Day Souper Meals Program (24 soups) includes six days of “souping” and one “off day” (with nutritional guidance included).  Our Mini 3-Day Souper Meals Program (12 soups) includes three days of “souping”.  You can also customize your menu and soup whenever you’d like! Just know that every time you eat a Souper Meals soup, you’re making an incredibly healthy food choice.

What soups come in a typical Souper Meals program?
Our menu changes with the seasons, so you’ll never get bored!   There is always a variety of 12 unique soups.  The current menu is available on our Souper Meals page.
Where do you deliver?

Souper Meals are delivered nationwide to all of the 48 states (with the exception of Hawaii & Alaska)! We ship every Monday, Tuesday, and Wednesday. Order by 9:00 AM EST on any of these days and your order will ship the same day! Order after Wednesday at 9:00 AM EST and your order will ship the following Monday. We deliver our soups right to your door in insulated boxes via Fed Ex. Be sure to refrigerate or freeze your soups upon arrival!

Are snacks permitted while on the Souper Meals program?
Absolutely! When you receive your Souper Meals you’ll find an information sheet with snack guidance and suggestions. Listen to your body! If you find yourself hungry, enjoy one of the suggested snacks. If you are full and not craving anything else, skip the snacks.
What about caffeine and alcohol?
Yes! Life is short – have some wine (or coffee and tea)! We recommend black coffee or green tea for your caffeine fix. Try to avoid any sweeteners. If you’d like, add a splash of almond or soy milk in your coffee. Or, try sprinkling a dash of cinnamon in your coffee for added flavor! Feel free to enjoy a glass of wine while souping. If participating in the full Souper Meals program, we do not recommend drinking hard alcohol because of its high sugar content.
What if I don’t want to eat soup all day?
Make the program work for you! If you don’t want soup for breakfast, follow the snack/meal guidelines and just have the soups for lunch and/or dinner! You can choose to follow the full program or, simply eat whatever soups you want for various meals throughout the day. Know that you are making a healthy, delicious, and convenient choice whenever you grab one of the Soupergirl soups out of the refrigerator.
What if I’m not home when you deliver?

You don’t need to be home to receive the Souper Meals. The soups are perishable and do require refrigeration. Fed Ex will deliver anytime from the early morning until 9:00 PM. Your Souper Meals package is well-insulated and designed to keep the soups cold for up to 3 days worth of travel. Please put the soups in the refrigerator or freezer as soon as you can.  If you order gazpacho, please store those in the refrigerator.  The gazpachos should not be frozen.

How are the Soups Delivered?
The Souper Meals are frozen soon after cooking to ensure freshness. They are packed with ice in a compostable insulated liner to ensure that they arrive cold.  Be sure to refrigerate or freeze as soon as you open the box.
If I don’t want delivery, can I pick up my Souper Meals?
Souper Meals are available via shipping only. Local pick up is not available at this time. However, please come visit us at our stores and enjoy the full Soupergirl experience! We have a large menu of soups, salads, and more at our two DC area locations.
How long will the soups last? Should I freeze them?

The soups are frozen fresh as soon as they are cooked to ensure we capture all the essential nutrients and vitmans. They’ll arrive frozen or quite cold. If you are going to start souping right away, put them in the refrigerator where they will begin to defrost. You can keep them there for up to 4 weeks. After you open them, enjoy the soups within 5 days. Or, they can be frozen for up to 9 months.

In the case of the gazpachos, these soups should only be refrigerated.  They can remain in your refrigerator until the date stamped on the side of the bottle.  Please do not freeze the gazpachos.


When your package ships, you’ll receive a notification with your Fed Ex tracking number. You can follow your soup right to your door! Your package should arrive within 48-72 hours of the shipment date (based on the target delivery window you chose when checking out).

Where are the soups made?

The soups are made at our kitchen in downtown Washington, DC.

Can I recycle any items from my Souper Meals program?
The soup containers are #5 plastics which can be recycled in many areas – please check with your local area (in Maryland, Virginia and DC for example, these items can be recycled).  Additionally, in many areas, Whole Foods Markets has partnered with “Preserve Gimme 5” and turns these types of containers into toothbrushes, razors, and more! Just drop them off at your area Whole Foods if you shop there. Unfortunately, we cannot accept used soup containers at Soupergirl because of health code restrictions. The insulation liners are compostable! Please remove the outer plastic (recycle that!) and take the insulation to your nearest composting facility. If they do end up on the garbage, they do break down quickly in a landfill.
Can my “off” day (6-day CLASSIC Souper Meals program only) be moved around?

Absolutely! Set up the Souper Meals program in a way that works best for your schedule. 

What do I do if my Souper Meals program doesn’t arrive?
Oh no! The fastest way to reach us is to email and we’ll track down your delivery right away! 
What if I have an allergy?
This isn’t a problem!  In the current menu section, you can view each soup and its nutritional information and ingredients.  If there are certain soups and ingredients you want to avoid, or certain soups you simply love, you can customize your Souper Meals soups when you place your order.
Do the soups contain any meat, dairy, or common allergens?
All Soupergirl soups are 100% plant-based, dairy-free and certified kosher. They contain no meat, fish, egg, or dairy products. Our Souper Meals soups are also free of peanuts and gluten. Some of the soups may contain organic coconut milk (which some may consider a tree nut). Note – soups sold in our Soupergirl stores may contain gluten, peanuts, and tree nuts.
Where should I keep the soups before I eat them?

The soups are perishable and require refrigeration. When you are ready to eat your soup, simply heat it in a pot on the stove.  you can also microwave our soups directly in the container.  Just be sure to remove the lid and plastic seal first.

When do you deliver the Souper Meals program?

We ship every Monday, Tuesday, and Wednesday. You’ll receive your Souper Meals within one to three days after we ship your order (depending on your zip code). You’ll receive an email with your tracking information and estimated delivery day after your order ships.

Can I sign up for multiple Souper Meals?
Absolutely!  Save 10% and subscribe! You can choose to receive your soups every other week or every month. You can customize each delivery.   If you ever need to skip a delivery, you can easily do so.  We believe the subscription options are the best way to help maintain a healthy, eating lifestyle.
Can I try Souper Meals just once?
Yes! Souper Meals are so good for you and we believe that they should become a part of your regular, long-term daily eating plan. We know though that you may want to try them first before subscribing and saving.   On our Shop Souper Meals page there is an option where you can purchase the Souper Meals one time.
What should i do if i have a Souper Meals question and don't see the answer here?
Email us at  That is the fastest and most effective way for us to understand how we can help you.  If you need to speak with us, we’ll be happy to give you a call!
If i order a subscription, can I LOg into my account to change my soup choices, pause or cancel my plan or make other changes? Until when can I do this?

Yes!  On the website home page you will see “login” in the upper right hand corner.  Once logged into your account, a dashboard will appear on the left hand side of the page that will allow you to update your delivery window, your soup selections, billing information, shipping information, and you can even pause or cancel your subscription until you are ready for more soup.  

We send out reminders before your next order is due to ship.  To make any changes to your upcoming shipment, simply log in to your account anytime before 11:59 PM the day before your shipment is due to ship. You can change your soup selection or your delivery date.  After this cut-off time, orders for the next day will be finalized and we can not change, cancel, or refund them.   


can i track my order?
Each week that you soup with us, we’ll send your tracking information via email once your package has shipped.  This number will let you follow your Souper Meals from it’s departue until it arrives at your door.
What does W30, GF, and S+ mean when classifying a soup?

W30 means the soup is Whole30 compliant.  GF means the soup is gluten free.  S+ means the soup is a souper plus flavor, which for us means it is high in protein and fiber to keep you feeling fuller longer.   Here are the classifications for the current Souper Meals menu:

Mediterranean Red Lentil (S+)
Lentil Summer Vegetable (S+)
Creole Rice and Bean (S+)
Tomato Basil (W30)
Tomato Gazpacho (W30)
Beet Gazpacho (W30)
Portuguese White Bean (S+)
Spicy Tomato Basil Gazpacho (W30)
Split Pea Rosemary (S+ and W30)


General FAQs

Do you cater?
Absolutely! We cater everything from office lunches to large dinner parties! Soup shooters, anyone? E​­mail​ us for all the details and pricing.
Just how eco-friendly are you?
We’re so green, Kermit is jealous. Wow, that’s a terrible joke. Oh well. But seriously folks, back in 2009 we won the DC – Affinity Lab / William James Foundation Socially Responsible Business Plan competition. We strive every day to be as environmentally and socially responsible as possible. We compost our kitchen scraps, source from local farms, use wind power in our kitchen and stores, and serve entirely plant-based food. Our carbon footprint is pretty darn low!
Do you offer the Gift of Soup?
Nothing says I Love You, Feel Better, or Thanks for Lending Me Your Plunger Last Night like the gift of soup! Head over to our Gifts page for information about all the different ways you can send someone soup!  You can also send a Souper Meals to someone as a gift by choosing the one-time purchase option and sending it directly to them.
Do you offer nutrition information for your soups?
We provide nutrition information for all of our soups sold at stores and markets around the area. We are working on providing this information for all soups sold at our stores as well. Be sure to check each store’s menu page for detailed information about each soup and salad, including ingredients and allergy information. If the nutrition information is available, you’ll find it there as well. We can tell you, however, that our soups are incredibly healthy. They are 100% plant-based, low salt, low fat, and most importantly, absolutely delicious!
Are your soups kosher?
Yes indeed they are! Our packaged products are under the supervision of the S​tar­-K.​ Our store locations are under the kosher supervision of both the R​abbinical Council of Greater Washington ​(Capitol­-K) and the B​eltway Vaad.​
Do your soups have any meat?
Nope! None at all! In fact, our company is completely plant-based. No meat, chicken, dairy, eggs, fish, cream, gelatin, milk in sight. We are committed to being as sustainable as possible. Being 100% plant-based is about as green as you can get when it comes to food!
Do You Play Well With Others?
Yes! Soupermom taught us that playing well and sharing with others is very important. Giving and supporting others is a priority for Soupergirl. We regularly donate soup to Martha’s Table , Miriam’s Kitchen, many local schools and other non-profit organizations. While we love helping out as much as we can, we receive many more requests than we can accommodate.
Recent Partnerships

We are thrilled to collaborate with Nested.  Nested LLC’s mission is to empower women and their families, both locally and abroad, by providing them with childbirth and newborn care education as well as invaluable medical and public health resources. Nested classes strive to give a comprehensive holistic educational experience, taught by licensed medical health care providers