Turkey Taco Soup

"Turkey Taco Soup" lands at 22g of protein for 225 calories a serving, which makes it an easy way to hit a protein target on Ozempic, Wegovy, Mounjaro or Zepbound without overeating. It leans fried and pungent, so save it for a day your stomach is settled rather than right after an injection. Quick enough for a weeknight when cooking a full meal feels like a lot.

Ingredients

• olive oil spray
• 1.3 lbs 99% lean ground turkey
• 1 medium onion (chopped)
• 1 bell pepper (chopped)
• 10 oz can rotel tomatoes with green chilies
• 15 oz canned or frozen corn (drained)
• 15 oz no salt added kidney beans (drained)
• 8 oz tomato sauce
• 16 oz can fat-free refried beans
• 2 tablespoons + 1 1/2 teaspoons taco seasoning (or 1 packet store bought low-sodium taco seasoning )
• 2 1/2 cups less-sodium chicken broth

Method

1. 1Coat a large pot with cooking spray and brown the turkey over medium, breaking it up as it cooks. Once cooked through, add the onion and pepper and cook 2–3 minutes, then stir in the tomatoes, corn, beans, tomato sauce, refried beans, taco seasoning and chicken broth. Bring to a boil, cover, and simmer 10–15 minutes.
2. 2Serve with toppings such as light sour cream, jalapeños, reduced-fat cheese, scallions, onion or fresh cilantro. Freeze any leftovers in single portions for later.

Tips for GLP-1 appetites

• Not the gentlest option on a rough stomach day — better suited to when appetite and digestion feel normal.
• Bake or air-fry your portion instead of frying if you want it easier to digest.
• At 22g of protein a serving, this alone gets you a meaningful chunk of the way to a daily 80–120g protein target.