Here’s a high-protein, nutrient-dense recipe for a Turkey Burger (No Bun) with a Side Salad and Sweet Potato Fries
perfect for bodybuilders or anyone seeking a balanced, muscle-friendly meal!
Turkey Burger (No Bun)
Ingredients (Serves 1)
- 6 oz (170g) lean ground turkey (93% lean)
- 1 tsp olive oil or avocado oil (for cooking)
- 1 clove garlic (minced)
- 1 tsp smoked paprika
- 1/2 tsp onion powder
- Salt and pepper (to taste)
- Optional: 1 tbsp chopped parsley or cilantro
Instructions
1. Mix the Patty:
- In a bowl, combine ground turkey, garlic, paprika, onion powder, salt, pepper, and herbs (if using). Mix gently (overmixing can make the patty tough).
- Form into a 1-inch thick patty.
2. Cook the Burger:
- Heat oil in a skillet over medium heat.
- Cook the patty for 5-6 minutes per side, until the internal temperature reaches 165°F (74°C).
- Let rest for 2-3 minutes before serving.
Side Salad
Ingredients
- 2 cups mixed greens (spinach, arugula, romaine)
- 1/4 cup cherry tomatoes (halved)
- 1/4 cucumber (sliced)
- 1/4 avocado (sliced)
- 1 tbsp balsamic vinaigrette or lemon-tahini dressing
Instructions
- Toss greens, tomatoes, cucumber, and avocado in a bowl.
- Drizzle with dressing and serve alongside the turkey burger.
Sweet Potato Fries
Ingredients
- 1 medium sweet potato (cut into 1/4-inch fries)
- 1 tsp olive oil
- 1/2 tsp smoked paprika
- 1/4 tsp garlic powder
- Salt and pepper (to taste)
Instructions
1. Prep the Fries:
- Preheat oven to 425°F (220°C).
- Toss sweet potato fries with olive oil, paprika, garlic powder, salt, and pepper.
2. Bake:
- Spread fries on a parchment-lined baking sheet in a single layer.
- Bake for 20-25 minutes, flipping halfway, until crispy.
Macros (Approx)
- Calories: ~550-600 kcal
- Protein: ~40g (turkey burger)
- Carbs:~45g (sweet potato + veggies)
- Fats: ~20g (avocado, olive oil)
Why This Meal is Great for Bodybuilders
- High Protein: Lean turkey supports muscle repair and growth.
- Complex Carbs: Sweet potatoes provide sustained energy and fiber.
- Healthy Fats: Avocado and olive oil offer heart-healthy monounsaturated fats.
- Nutrient-Dense: Greens and veggies add vitamins (A, C, K) and antioxidants.
Pro Tips
- Meal Prep: Make turkey patties in bulk and freeze. Pre-cut sweet potatoes for quick baking.
- Spice It Up: Add cayenne pepper to the turkey patty or fries for heat.
- No-Oven Fries: Air-fry sweet potatoes at 400°F (200°C) for 15 minutes.
Enjoy this flavorful, macro-balanced meal for lunch, dinner, or post-workout recovery! 🍔🥗🍠