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 and 4 g of net carbs
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.
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.
- fat loss
- maximum nutrient density
- high protein:energy ratio
- egg & dairy-free
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