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Daily
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Rest
Lemony Ground Turkey and Kale Soup
The Truth About Protein Drinks and Shakes
Consumer Report on what else is in protein drinks
Rest day
Ground turkey, wilted kale, and a rich lemon-infused broth—finished with cream and olive oil.
Ingredients
2 Tbsp butter (for cooking)
½ small onion, diced
2 cloves garlic, minced
1 lb ground turkey
½ tsp dried oregano
½ tsp paprika
½ tsp garlic powder
½ tsp onion powder
Salt and pepper, to taste
4 cups chicken broth (no sugar added)
1 cup chopped kale, stems removed
2 Tbsp fresh lemon juice
1 tsp lemon zest
½ cup heavy cream (for richness)
1 Tbsp olive oil (for finishing)
Macronutrients
Protein: 101g
Fat: 119g
Carbs: 26g
Preparation
In a large pot or Dutch oven, melt butter (2 Tbsp) over medium heat. Add diced onion (½ small) and sauté for 3–4 minutes until softened. Stir in minced garlic (2 cloves) and cook for 30 seconds until fragrant.
Add ground turkey (1 lb) and cook, breaking it apart, until no longer pink. Season with dried oregano (½ tsp),paprika ( ½ tsp), garlic powder (½ tsp), onion powder (½ tsp), salt, and pepper. Stir well to combine.
Pour in chicken broth (4 cups) and bring to a gentle simmer. Cook uncovered for 10 minutes.
Add chopped kale (1 cup) and simmer for 5–7 more minutes, until the kale is wilted and tender.
Stir in fresh lemon juice (2 Tbsp), lemon zest (1 tsp), and heavy cream (½ cup). Simmer for an additional 2 minutes. Taste and adjust salt or lemon if needed.
Ladle into bowls and finish with a generous drizzle of olive oil (1 Tbsp total, divided among servings). Serve hot, optionally with a wedge of lemon on the side.
Enjoy the recovery time, or make-up anything you missed from last week.
This Consumer Report warns that protein drinks often contain shockingly high amounts of added sugar, such as up to 46 grams in one Naked Chocolate Protein Smoothie . They also raise concerns about potential contamination with heavy metals—including arsenic, lead, cadmium, and mercury—particularly when these beverages are consumed frequently. Overall, they warn that that while protein drinks may be marketed as healthy and convenient, consumers should be cautious and scrutinize ingredient lists—and not overlook possible health risks.
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