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.