RECIPE: 5 minute no-meat burger

It’s week six of Rick Hay’s Anti Ageing Food and Fitness Plan. This week he guides you through how to make a bunless meat-free burger in under five minutes. This meal can be paired with brown rice and greens and be eaten for lunch or dinner option during this week.


1 tbsp olive oil
Fake meat quarter pounder
Meat substitute chicken burger
1 cup of English spinach
1 cup of cooked brown or 7-grain rice (from a pre-cooked packet in supermarket)
Sprinkle of Cayenne Pepper
1/2 teaspoon of Low-fat Hummus
1/2 teaspoon of Guacomole
Sprinkle of Nuts and seeds


Defrost the meat-free burgers before cooking in a pan. Once defrosted, put olive oil in a pan and set the meat burger inside the pan with the stove on low heat between 1 and 2 minutes or until cooked. Flip to the other side and let it cook. Place the burger on the plate. Put a handful of spinach in the pan and cook for a minute or less. Place 1/2 teaspoon of hummus and 1/2 teaspoon of guacomole on top of the burger. Next, place the spinach on the burger. While the pan is still hot, put the cup of the 7-grain rice on the pan (not even on the heat) and once it is slightly heated, put it on the plate next to the burger. Garnish the burger with a sprinkle of cayenne pepper and a small bit of nuts and seeds.



Rick Hay’s anti-ageing diet plan week 6

Read previous weeks:

Week One

Week Two

Week Three

Week Four

Week Five

anti ageingThis is an extract from the Anti Ageing Fitness Plan by Rick Hay. Available for download at the Xynergy website. The Anti Ageing Fitness Plan is a 12-week plan, complete with fitness regimens that are high-intensity and fat-burning. There are 12 weeks of meal plans that help to slow the ageing process, promote weight loss and alkalize the body at a cellular level.




rick hayRick Hay
 is an Anti Ageing and Fitness Nutritionist with many years clinical experience in nutrition, naturopathy, botanical medicine and iridology. He specializes in obesity treatment and weight management. He write a regular Natural Health and Fitness Blog for Healthista. Picture: Lydia Jones

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