This burger bowl recipe has been designed for maximum satiety with a high protein:energy ratio. It’s a great go-to recipe in your repertoire when you’re looking for something quick and filling to smash your appetite.
Combine lean burgers with plenty of non-starchy veggies for a quick, satiating and nutrient-dense meal at any time.
The lean hamburger provides nearly all the calories, vitamins B3, B5, B6 and B12, and choline, iron, phosphorus, selenium, zinc and potassium. The spinach and kale help to round out the nutrient profile with vitamins A, C and K.
Scores
- Diet Quality Score = 69%
- Satiety Index Score = 80%
- Protein = 62%
- P:E ratio = 4.0
Macros
One serving provides 570 calories, 85 g protein, 20 g fat and 7 g net carbs.
Micros
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
Ingredients
SERVES 2
- 3 x 100g burger patties (see directions below)
- 30 g (1 oz) green leaves (half spinach/ half kale)
- 20 g (0.7 oz) tomato, diced
- 10 g (0.35 oz) Jalapenos (optional)
Directions
Burger Bowl
- Place the greens and mushrooms on a plate.
- Heat a frypan to medium/high heat, and fry the burgers in their own fat until cooked to your liking.
- Serve on the salad and mushrooms with your choice of vegetables, cottage cheese, a dill pickle and some Jalapeño (optional).
Patties
- To make the burgers, put the ground meat of choice in a bowl.
- Heat a frypan to medium heat and spray with olive oil spray.
- Add diced onions and crushed garlic to the pan and lightly cook until soft. Turn heat off.
- Add onions to the ground meat.
- Add salt, pepper & tomato paste.
- Use your hands to mix all ingredients and roll them into even balls of about 100 g each.
- Flatten the balls to a patty shape.
- Cook as per the instructions above or freeze, ready for another time.
More
- Want more amazing recipes like this that focus on satiety (feeling fuller for longer with less calories/energy) and the critical nutrients you’re probably missing? Check out our NutriBooster recipe books (including free recipe samples).
- If you want to finally lose excess weight without hunger using a guided program, including personalised personalised satiety reports, check out the Macros Masterclass.
