Lean burgers, spinach and mushrooms

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

The burgers provide tons of bioavailable protein along with 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 the cottage cheese adds some calcium and some extra protein and rounds out the texture profile.    


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


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



  • 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 


  • 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 Jalapeño and any choice of extra vegetables.

Suitable for 

This recipe is featured in the following recipe books optimised for nutrient density.  Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.   

Nutrient Optimiser

If you want to take your nutrition to the next level, we’d love you to check out Nutrient Optimiser to get your free food list and more recipes optimised for your goals.  We have designed Nutrient Optimiser to be the quickest and easiest way to optimise your nutrition at the micronutrient level.  

You can select from our database of five hundred recipes to plan your meals for the coming week to ensure you will get the nutrients you need to thrive.  Then, if you are able to track your current diet for a few days, Nutrient Optimiser will identify the foods and meals that you need to fill your macro and micronutrient gaps.  

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