Lean burgers spinach and mushrooms

This simple recipe of burgers, spinach and mushrooms provides very high levels of satiety as well as nutrient density.  

The picture shows kangaroo burgers which is lean game meat that is available in Australia that is also high in many nutrients. But no need to worry about getting exotic game meat.  Any lean mince will be fine.   

The combination of high protein, plenty of fibre and with lower fat and net carbs makes for a very high satiety meal. It will be hard not to lose weight if this is all you ate.   

You can use Lite Salt for some extra potassium.  You can add cottage cheese to add some variety to the flavour.  A little bit of sauce is fine too because it adds so few calories.  


The small recipe provides 270 calories with 46 g of protein, 5 g of fat and 10 g of net carbs.

The large recipe provides 370 calories with 66 g of protein, 7 g of fat and 13 g of net carbs.


The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  


Two serving sizes are shown below (i.e. small with two burgers and large with three burgers) are shown below.  You may need to start with the small serving size because it’s just so filling even though the calorie count is so low!  


Lean burger 220g
Spinach, Cooked from Fresh50g
Cottage cheese, Lowfat, 2% Fat3.00tbsp


Lean burger 330g
Spinach, Cooked from Fresh50g
Mushrooms, Cooked from Fresh50g
Cottage cheese, Lowfat, 2% Fat2tbsp


  1. Grill burgers in air fryer for 15 minutes at 180 degrees.
  2. Cut and fry mushrooms and spinach in pan or serve spinach and mushrooms raw (as shown above).
  3. Plate up for quick consumption.  
  4. Add salt (and maybe a little sauce) to taste.  

Other serving suggestions 

Some other variations on this theme are shown below. 


Click the links below to see the highest-ranking recipes for each goal.

nutrient density98%
lean bulking/bodybuilder91%
fat loss99%
blood sugar & fat loss93%
blood sugar/diabetes 41%
ketogenic 22%