Happy Monday. Last week we talked about getting a big protein hit from a seemingly small snack. This week I’m once again bringing back one of readers’ favorites – Grill Memoirs.
Summer’s starting to come to a close but that doesn’t mean it’s too late to fire up the grill – matter of fact, if you remember several posts ago I’m a grill-in-winter kinda person.
This one’s for all of you out there that are looking to hit their mark protein-wise, but need a switch-up in their weekend cheat menu for the sake of variety.
Let’s get started.
We’ve all been there.
Week by week you’re meal prepping and then cheat day rolls around. You’re excited because you’re thinking of all the different types of meals you’ve been wanting to eat all week – for me, my cravings usually start with a loaded burger.
The works – lettuce, tomato, onion, mushrooms, cheese, mayo, ketchup, mustard, pickles…for sure, nothing like a hefty burger satisfies that cheat meal urge.
Like every cheat day it’s still all about hitting your protein mark to maintain muscle mass while taking a rest to restore your CNS – meaning you’ve got to avoid going overboard with the carbs (though carbs are still a good thing, as you’ve learnt from both nutrition books).
But sometimes eating certain meats can get boring, or worse, start to be tasteless (no, vegans, this doesn’t mean animal/fish protein all together – though sometimes a day fast or two from it can be good).
I decided to write this post specifically because of this. I remember growing up back in high school, there was this guy I knew trying to get into the NFL. He was pretty damn good already in his college football team being a quarterback, but his coach kept on him about one thing – he was too small. He needed to pack on lean mass and do it fast.
So he was put on a nutrition regime that consisted of a lot – and I do mean a lot of beef…only one problem though.
Aside from needing a quality carb to shuttle feed all those juicy amino acids to his working muscles (which I’ll explain in a future post), after about a month of chowing down steak, fajitas, and beef burgers, he couldn’t even look at another piece of red meat.
I was making burgers this weekend and remembered the grief this guy had to go through, which prompted me to provide an alternative for all of you out there that, from time to time, get sick of eating beef (I know I’ve been there too).
If you’re still looking for a good burger, try swapping beef mince out with turkey mince. The great thing about poultry based meats is they’re right up there with beef on the scale of maximum absorption while providing a protein-packed hit to the system.
Here’s a quick recipe for easy to make turkey burgers.
Makes: 4 turkey burgers.
Prep Time: Way less time than it takes you to spit shine your boots.
Cook Time: Varies, according to how hot you get your grill or skillet.
Total Time: Less than an hour. Actually wait – do you even care? Just enjoy the process, it’s for the weekend.
Items Needed: A grill, or skillet. A large bowl. Another large bowl. A Small shallow bowl. Wax paper. Clean hands and trimmed nails (you’re gonna get…handsy, with this one).
- 500 g / 18 oz. turkey mince
- 2 small eggs
- 1/2 finely chopped purple/red onion
- A few good stems of parsley
- 1-2 cloves of fresh minced garlic
- 1/2 tsp chili powder
- 1 tsp pink/himalayan/rock Salt
- Fresh ground black pepper to taste (don’t be a little bitch about it…dust the meat well)
- Melted coconut oil, ghee, or full fat butter
- ACV (apple cider vinegar – to clean and tenderize the meat)
- Clean your turkey mince with ACV in a large bowl, then rinse carefully with ice cold water (yes, it’s O.K. to rinse meat if done correctly.).
- Toss your turkey mince into another large bowl, with all your ingredients EXCEPT your coconut oil/ghee/full fat butter.
- Prepare your wax paper on the side, with a small shallow bowl of melted coconut oil/ghee/full fat butter.
- Get your hands in there and thoroughly work all your ingredients into the mince.
- Roll and shape your now seasoned turkey meat into burgers, coating them with your melted healthy saturated fats (the butter/ghee/coconut oil, genius), then place them on your wax paper.
- Toss them on the grill/skillet until well done.
- TIP: A good way to determine this is to carefully push your grill spatula/turner into the top center of the burger and have a peek.
- Assemble your burger however you like – throw a slice of cheese on there, load it down with toppings…just go crazy.
- Fight back your friends, family, and woodland creatures who never thought about the epic combo of toppings you just put together and now want your burger instead.
- Pair it with some recommended nutrient dense vegetables and carbs as found in SUPP UP. No Bull, Whole Food Military Nutrition At Home for a healthy, hearty meal.
Few things to mention…
You’ve got two options here – turkey breast mince or turkey thigh mince. Both are great options, though the latter tends to dry out much less quickly on the grill and has more flavour in comparison to turkey breast mince.
Each burger will provide no less than 20 grams of protein per burger.
If you read either SUPP UP. On The Go or At Home nutrition books, you’ll know the health benefits of all the ingredients included in this recipe, and that when it comes to choosing from either turkey breast or thigh mince, both are great options, with turkey thigh being higher on the fat percentage scale.
You’ll also remember however, that having a bit of saturated fat in your meat isn’t necessarily a bad thing, due to the sheer health benefits (if you haven’t, well…you know what to do.), so it’s fairly obvious why turkey burgers work as a cheat meal.
For a final (fun) fact, turkey mince has a darker colour than its poultry cousin chicken mince, so really when it gets grilled up it still almost looks like beef anyway, but has a different flavour.
If you liked this recipe, share it.
If you really like this recipe, but don’t have the SUPP UP. books yet, buy either SUPP UP. On The Go or SUPP UP. At Home E-BOOKS now, and discover what other, unique to each book recipes are available under the “Snacks” chapters (preview of chapters available in shop).
Both books have recipes that provide nutritional breakdown so it makes things dead easy.
Drop by next week for yet another great post to add to your workout and nutrition arsenal.
Stop doing guesswork, start making the necessities of your life easier.
SUPP UP. – Get your copies now.
If You Know How To Fuel and Train Your Body, Where You Are Matters Less.™
– SUPP UP.
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