Lean Burgers, Spinach and Mushrooms

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

The burgers provide tons of bioavailable protein and all the B vitamins, choline, iron, phosphorus and zinc.  Leaner options (e.g. lean beef, kangaroo or venison) will be better for rapid fat loss, while higher fat lamb or fattier beef will have a more luxurious taste.  

Spinach boosts vitamin A and K1, and folate, while cottage cheese adds calcium and extra protein and rounds out the texture profile.    

Macros 

One serve provides 470 calories, 65 g protein, 10 g fat, 4 g of net carbs and P:E = 2.6.

Micros  

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

Ingredients 

SERVES 2

  • 200 g ground beef, 95% lean (or lamb, venison, kangaroo), rolled into a burger shape
  • 50 g spinach
  • 50 g mushrooms, sliced
  • 3 tbsp low-fat cottage cheese 

Directions 

  • Place the greens and mushrooms on a plate.
  • Heat a frying pan to medium heat and fry the burgers in their own fat, until cooked to your liking. 
  • Serve on the salad and mushrooms with a dollop of cottage cheese. 
  • Add salt to taste and a little bit of sweet chilli or tomato sauce if you like.  
  • Other yummy sides are a dill pickle and Jalapeno and any choice of extra vegetables. 

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