Educators, Dietitians, Nurses, Mental Health & Fitness Professionals
Menu Planning & Recipes

Grilled Burgers

Servings: 4
Printable version



  • 1 lb. extra lean hamburger
  • 4 whole grain hamburger buns, toasted if you like
  • ½ tsp. onion powder
  • ½ tsp garlic powder
  • ½ a sweet onion, sliced thin
  • 1 large tomato, sliced thin
  • 4 leaves of Romaine, washed and folded in half


  1. Mix the garlic and onion powder into the hamburger and form into four equal sized patties.
  2. Cook on a hot grill to desired wellness.
  3. Toast buns if desired.
  4. Serve burgers on bun with lettuce, tomato and onion slices.

Optional Ad-ons:

  • Ketchup – 20 calories per Tbl.
  • Mayonnaise – 35 calories per Tbl. (Best Foods Light)
  • Sliced dill pickle, or whole pickle on the side – 5 calories per single baby dill pickle
  • Slice of cheddar cheese – 115 calories/1 oz. slice

Nutrition: (Serving size: 1 burger without optional ad-ons)

calories: 317     protein: 28.2g      total carbohydrate: 27.3g      total fat: 10.7g

sugars: 7g        sodium: 284mg     dietary fiber: 4.3g                saturated fat: 3.9g