Classic Lean Beef Burger On Whole Wheat
A satisfying 1/4 pound lean beef patty served on a toasted whole-wheat bun with fresh toppings.
Prep
5 min
Cook
10 min
Total
15 min
Makes about
1 serving
Created together. Shared with you.
Made by Kate + Lila
Kate created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
A steadier afternoon
Give your day a solid food foundation
Being properly fed cannot solve a hard day, but a substantial meal can remove hunger and an energy dip from the list of things you are juggling.
Notice: mood + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
10 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet
Time saver
Measure everything before you start so this quick recipe moves without pauses.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 5 steps complete
Next: Shape the ground beef into a consistent…
- 01
Shape the ground beef into a consistent…
Shape the ground beef into a consistent patty, about 1/2 inch (1.3cm) thick.
Tap card to mark done - 02
Season both sides with a pinch of…
Season both sides with a pinch of salt and pepper.
Tap card to mark done - 03
Heat a skillet or grill to medium-high…
Heat a skillet or grill to medium-high heat. Cook the patty for 3-4 minutes per side until it reaches an internal temperature of 160°F (71°C).
Look for: it reaches an internal temperature of 160°F (71°C)
Tap card to mark done - 04
During the last minute of cooking
During the last minute of cooking, lightly toast the whole-wheat bun.
Tap card to mark done - 05
Place the patty on the bun and…
Place the patty on the bun and top with fresh lettuce, tomato, and onion.
Ready when: everything is assembled and ready to enjoy
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