Muscle Building Burgers

Muscle Building Burgers

You don’t need to bid farewell to the burger in order to live fit. You just need to be creative a build a burger that is in sync with your fitness goals. Try these three burger recipes that satisfy your taste buds as well as your fitness nutrient needs!

1. Sesame Salmon Burgers

This burger is loaded with heart-healthy fats that support learn body composition and offer a ton of additional benefits for your skin, circulation, and overall heath.

Ingredients

· 1 can canned salmon

· 1/4 cup dry oats

· 1 tbsp. lemon juice

· 1 tsp. minced ginger

· 1 tbsp. light soy sauce

· 1/4 cup sesame seeds

· 1/4 cup fat-free mayonnaise

· 1 tbsp. olive oil

· 3 whole wheat buns

· 1 cup spinach leaves

Directions

1. Remove bones and skin from salmon.

2. Combine the salmon, oats, lemon juice, ginger, soy sauce, and mayonnaise in a bowl.

3. Form into patties and then press sesame seeds into them.

4. Heat the oil in a large skillet over medium heat and cook patties, 2-3 minutes per side.

5. Serve on the whole wheat bun with spinach leaves and mustard if desired.

Nutrition Information

(makes 3 servings):

Calories: 420

Carbs: 40 g

Fat: 19 g

Protein: 24 g

2: Pineapple Turkey Burgers

I don’t know if many of you have tried pineapple on the BBQ, but let me tell you, its awesome! Heating the pineapple brings outs its natural sugars, so putting it on a burger adds a sweet juice to the turkey that will excite your taste buds. In addition to tasting great, pineapple also has beneficial digestive enzymes.

Ingredients

· 1 pound ground turkey breast

· 3 tbsp. oats

· 2 tbsp. pineapple juice

· 1/2 cup pineapple chunks, finely diced

· 2 tbsp. finely diced onion

· 1 tbsp. olive oil

· 1/4 cup low-fat mozzarella cheese

· 4 whole wheat buns

· 4 tbsp. fat-free mayonnaise

· Lettuce

· Tomato

· Onion slices

Directions

1. Combine ground turkey, oats, pineapple juice, pineapple chunks, with diced onion.

2. Heat olive oil in a skillet (or on a grill) on medium heat and once bubbling, lay the burgers in the skillet.

3. Cook for 5-7 minutes per side or until cooked.

4. Once there’s about one minute left on the second side, layer the cheese on top and cook until melted.

5. Serve on top of the buns with mayonnaise, lettuce, tomato, and onion slices if desired.

Nutrition Information

(makes 4 servings):

Calories: 381

Carbs: 39 g

Fat: 14 g

Protein: 30 g

3: Homemade Beef Burgers

If you think a beef burger is the only burger, then this recipe is for you. The recipe calls for extra-lean ground beef, and grilling it on the BBQ will further reduce the fat content. This burger is loaded with protein. 

Ingredients

· 1 pound extra lean ground beef

· 2 egg whites

· 1/2 onion, finely minced

· 2 green onions, finely diced

· 1/4 cup dry oats

· 2 tsp. Worcestershire sauce

· 1 tbsp. soy sauce

· 1 tbsp. low-sugar barbecue sauce

· 4 whole wheat burger buns

· Lettuce

· Tomato

· Mustard

Directions

1. Combine ground beef, egg whites, onion, green onions, dry oats, with Worcestershire sauce, and soy sauce.

2. Form into four patties and place on a heated grill.

3. Brush patties with barbecue sauce as they cook. Flip patties every few minutes until cooked to desired specs.

4. Serve on top of the bun with lettuce, tomato, and mustard if desired.

Nutrition Information

(makes 4 servings):

Calories: 406

Carbs: 36 g

Fat: 13.75 g

Protein: 33 g