National Hamburger Month: Build a Macro-Friendly Burger the FASTer Way

Let’s be honest—there’s nothing better than a juicy burger. But if you’re on a wellness journey, you might think burgers are off the menu. Not so fast. At the FASTer Way, we’re all about transforming your body, burning fat and building lean muscle while still loving your life—and that includes burgers. In honor of National Hamburger Month, we’re putting a healthier spin on this cookout classic and showing you how to make it work with your goals, not against them. Let’s turn your burger into muscle-building, fat-burning fuel. 💪🍔 Here’s how to build a macro-friendly burger the FASTer Way!

Why Burgers Can Fit in a Fat Loss Plan

You don’t have to eat like a rabbit to see results. The secret is in the macros—and burgers can be a perfect protein-forward meal when built with intention. Pairing your burger with the right ingredients (think: lean meat, fiber-rich carbs, and healthy fats) helps you stay satisfied, fueled, and on track with your FASTer Way goals.

Burgers are actually perfect post-workout fuel, especially on regular-carb strength days when your muscles need both protein and smart carbs to recover, grow, and rev up your metabolism.

How to Build a Macro-Friendly Burger 🍔

Here’s how to upgrade your burger game so it’s totally FASTer Way–approved:

✅ 1. Start with Lean Protein

Your burger’s base sets the tone. Skip the greasy fast-food patties and opt for:

• 93% lean ground beef
• Ground turkey
• Chicken
• Or even plant-based options made from beans
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✅ 2. Don’t Fear Carbs—Choose Smart Ones

Regular-carb day? Bring on the bun (strategically)! Try:

• Sprouted gluten-free buns
• Sweet potato "buns"
• Lettuce wraps or burger bowls for low-carb days

Pair with roasted veggies, air-fried potatoes, or even a big side salad to stay full and fuel recovery.

✅ 3. Add Flavor + Nutrients, Not Just Calories

Ditch the mayo overload and sugary sauces—go bold with:

• Grilled onions, mushrooms, or jalapeños
• Mustard, avocado, or smashed guac
• Sauerkraut or pickles for gut health wins!

👀 Watch the cheese + condiments if you’re dairy-free or trying to keep your macros on point.

Pair It With the FASTer Way Lifestyle

Want to enjoy your burger and burn fat? Here's how we make it happen:

🔥 Strategically pair your burger with your workouts.

• Enjoy post-strength training–especially as a LEG DAY treat—to build lean muscle.
• Go bun-free on low-carb/HIIT days.

📲 Track it in the FASTer Way app.

• Use our custom macro tracker to stay on target while still living your life.

💦 Hydrate + recover well.

• Don’t forget your BCAAs and Hydration, especially if you’re firing up the grill under the sun.

🍴 FASTer Way-Approved Burger Recipes

Need some healthy burger inspiration? Try out some of our fan-favorites from the FASTer Way to Fat Loss app! These are anti-inflammatory, macro-friendly burgers you can enjoy all month long!

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Burger in a Bowl

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Prep Time: 20 minutes
Macros (Per Serving):

• Calories: 530 kcal
• Carbohydrates: 10g
• Fiber: 4g
• Fat: 38g
• Protein: 36g
• Sugar: 4g
• Cholesterol: 157 mg
• Sodium: 659 mg
• Vitamin C: 10 mg
• Calcium: 83 mg
• Iron: 6 mg

Ingredients:

• Extra Lean Ground Beef (93/7) – 6 oz
• Romaine – 2 cups
• Cherry Tomatoes – 1/2 cup
• Pickle – 1/4 cup
• Red Onion – 2 Tbsp
• Ketchup* – 1.5 tsps (*no corn syrup/artificial sugar)
• Mayonnaise* – 2 Tbsp (*made with olive or avocado oil)
• Dill Pickle Juice – 1.5 tsps
• Red Onion – 1.5 tsps (diced for sauce)

Instructions:

1. Prep Note: Chop the romaine lettuce and pickles. Dice the red onion. Use ketchup (no corn syrup/artificial sugar) and mayonnaise (made with avocado or olive oil).
2. In a medium skillet, cook ground beef over medium to high heat until cooked through.
3. Chop romaine lettuce and add to a bowl. Top with pickles, chopped red onion, and cherry tomatoes.
4. In a small bowl, whisk together mayo, ketchup, pickle juice, and diced onions until smooth.
5. Add cooked ground beef to the bowl. Top with sauce and serve.
6. Note for 4 Servings:
   
   • 1 1/2 lbs extra lean ground beef
   • 8 cups romaine
   • 2 cups cherry tomatoes
   • 1 cup pickles
   • 1/2 cup red onion
   • 1/2 cup mayonnaise (made with olive or avocado oil)
   • 2 Tbsp ketchup (no corn syrup/artificial sugar)
   • 2 Tbsp dill pickle juice
   • 2 Tbsp red onion (for sauce)

Turkey Burger & Sweet Potato Bowl

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Prep Time: 35 mins
Macros (Per Serving):

• Calories: 420 kcal
• Carbs: 35g
• Fiber: 6g
• Fat: 6g
• Protein: 27g
• Sugar: 8g
• Sodium: 602mg

Ingredients:

• Sweet Potato (133g) – 1
• Avocado Oil Spray – 1/16 oz
• Sea Salt – 1/16 tsp (to taste)
• Black Pepper – 1/16 tsp (to taste)
• Lean Ground Turkey (93/7) – 4 oz
• Italian Seasoning – 3/4 tsp
• Cremini Mushrooms – 4
• Mixed Greens – 1 1/2 cups
• Cherry Tomatoes (37g) – 1/4 cup
• Red Onion (13g) – 1 Tbsp
• Mayonnaise (made with avocado or olive oil) – 1 Tbsp
• Yellow Mustard – 1 1/2 tsps
• Ketchup (no corn syrup or artificial sugar) – 1 1/2 tsps
• Dill Pickle Juice – 1 1/2 tsps
• Smoked Paprika – 1/4 tsp

Instructions:

1. Prep: Cut sweet potatoes into fries. Quarter the mushrooms. Slice the onion.
2. Toss sweet potatoes with oil, salt, and pepper. Spread on one side of a baking sheet.
3. Bake at 400°F (204°C) for 10 minutes.
4. Meanwhile, in a bowl, mix ground turkey and Italian seasoning. Form two patties.
5. Remove baking sheet, flip potatoes. Place patties on other side of baking sheet. Spray with avocado oil.
6. Return to oven and bake 10 more minutes. Remove sheet and flip burgers.
7. Add mushrooms to baking sheet. Bake another 10 minutes or until everything is cooked through.
8. While cooking, make the burger sauce: Mix mayonnaise, ketchup, mustard, pickle juice, and paprika.
9. Plate: Add mixed greens, cherry tomatoes, red onion, mushrooms, turkey patty, and sweet potatoes. Drizzle with burger sauce. Enjoy!

Vegan White Bean Burgers

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Prep Time: 20 mins
Macros (Per Serving):

• Calories: 320 kcal
• Carbs: 35g
• Fiber: 14g
• Fat: 15g
• Protein: 14g
• Vitamin C: 12mg

Ingredients:

• Canned Navy Beans – ½ cup
• Garlic – ¼ (likely clove or tsp—double-check original recipe for unit)
• Basil Leaves – 1 Tbsp
• Almond Flour – 2 Tbsp
• Tomato (61g) – ½
• Green Olives – 2 Tbsp
• Red Onion (7g) – 1 Tbsp
• Extra Virgin Olive Oil – ¾ tsp
• Balsamic Vinegar – ¾ tsp
• Spinach (20g) – 1 cup
• Ground Flax Seed – 1 Tbsp
• Lemon – ¼
• Sea Salt – 1/16 tsp (to taste)
• Black Pepper – 1/16 tsp (to taste)

Instructions:

1. Prep: Drain and rinse the beans. Mince the garlic. Chop the basil.
2. Prep the tomato: remove the pits and chop the olives. Finely chop the onion.
3. Combine the flaxseed with 2.5 tbsp water and let sit for 2–5 min.
4. In a mixing bowl, mash your white beans with a fork. Add flaxseed mixture, almond flour, garlic, basil, and sea salt + pepper.
5. Form 1-inch patties and place on waxed paper. Let chill.
6. Heat 1 tbsp olive oil over medium. Place patties in the pan. Cook for 6–7 minutes per side.
7. Optional: Make tomato olive salsa by combining tomatoes, olives, red onion, balsamic vinegar, lemon, and basil.
8. Top burgers with salsa + drizzle with olive oil if desired.

📸 Snap a pic! Did you give one of these recipes a try? We want to see your food pics! Share your FASTer Way burgers on social and tag us @fasterwaytofatloss. We can’t wait to see what you’re cooking!

Bottom Line: You Can Have the Burger and the Results

Being healthy doesn’t mean giving up everything you love—it means learning how to make it work smarter. With the FASTer Way approach, burgers aren’t a cheat meal—they’re just another delicious way to fuel your body well.

So this National Hamburger Month, fire up the grill, grab your protein, and build a burger that makes you feel amazing.

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