The winner: Hamburger (>93-percent lean beef/turkey required)
Including high-quality, lean protein (like in hamburgers made with lean beef or turkey) in your diet comes with a slew of health benefits: helps lower blood pressure, improves cholesterol levels, decreases feelings of hunger, and helps you lose weight.
Why it's better than a veggie burger: While your lean hamburger will contain just three ingredients (lean beef, salt, pepper), most commercially prepared veggie burgers can have more than 20 ingredients, including things like caramel coloring, which you’d expect to find in the junk food aisle, not in your veggie burger.
If you do choose to go the veggie burger route, I recommend skipping processed versions and making your own out of lentils or chickpeas. And whichever you choose, skip the bun entirely or eat your burger open faced to save calories and carbohydrates without sacrificing any flavor.