Healthy Burger Recipe: Gains Without the Guilt

A burger can absolutely fit a fitness lifestyle when made with the right ingredients and portion control. This recipe delivers the satisfaction of a real burger with macro-friendly modifications that keep protein high and empty calories minimal. Stop associating fitness with deprivation and start building a relationship with food that's sustainable for life.

Ingredients (2 burgers): 500g extra-lean beef mince (5% fat), 1 egg, 2 tablespoons wholegrain mustard, 1 tablespoon Worcestershire sauce, ½ teaspoon garlic powder, salt and pepper. Toppings: 2 slices lean cheddar or Swiss cheese, 4 romaine lettuce leaves, 2 tomato slices, ¼ red onion sliced, 2 dill pickles, 1 tablespoon sriracha mayo (1 tbsp light mayo + 1 tsp sriracha). Bun: brioche or whole grain burger bun.

Method: Combine mince, egg, mustard, Worcestershire, and seasoning. Divide into 2 patties (250g each). Create a slight indent in the centre of each patty (prevents bulging during cooking). Cook in a pan or on a BBQ (ideal for Australian summers) over medium-high heat: 4-5 minutes each side for medium, 5-6 for well done. Add cheese in the last minute of cooking. Toast the bun cut-side down in the pan until golden. Assemble with your preferred toppings. Macros per burger with bun and toppings: approximately 590 calories, 55g protein, 35g carbohydrates, 22g fat. For lower carbs, use lettuce wraps instead of buns. Serve with a side salad rather than chips to keep the meal macro-appropriate.