High Protein Big Mac Meal Prep Bowls
All the flavour of a Big Mac in a healthier, high-protein meal prep bowl. Juicy seasoned beef, crisp lettuce, fresh veggies, and a lighter Big Mac sauce come together for a balanced dish that feels indulgent but supports your fitness goals. Perfect for meal prep with fridge, freezer, and reheating instructions included.
Ingredients
Beef
- 1kg (2.2lb) - Lean Beef Mince (95/5)
- 1 tsp (4g) - Onion Powder
- 1 tsp (4g) - Garlic Powder
- 1 tsp (4g) - Smoked Paprika
- Salt & Pepper
Big Mac Sauce (Macro-Friendly)
- 150g (5.2oz) - Low-Fat Mayonnaise
- 150g (5.2oz) - High Protein Greek Yogurt
- 1 ½ Tbsp (30g) - Tomato Ketchup
- 1 Tbsp (20g) - Yellow Mustard (American)
- 2 - Dill Pickle Slices, Finely Diced
- 3 tsp (15g) - Pickle Brine
- 1 tsp (4g) - Smoked Paprika
- Salt & Pepper
Rice
- 300g (10.5oz) - Brown Rice
- 600ml (600g) - Cold Water
- Pinch of Salt
Toppings (Fresh)
- 300g (10.5oz) - Iceberg or Romaine Lettuce, Shredded
- 200g (7.05oz) - Cherry Tomatoes, Halved
- 2-3 - Dill Pickle Slices, Finely Diced
- ½ - White or Red Onion, Finely Diced
Instructions
Cook the Rice
- Rinse the rice under cold water until the water runs clear to remove excess starch. Place the rice, water, and a pinch of salt in a saucepan. Bring to the boil, then reduce the heat to low. Cover with a tight-fitting lid and simmer for 25–28 minutes. Remove from heat and leave covered for 5 minutes to steam—fluff with a fork and set aside.
Cook the Beef
- Heat a large pan over medium-high heat. Lightly coat with spray oil, add the beef mince, and cook for 1–2 minutes until it begins to sizzle. Break apart with a spatula. Sprinkle over the garlic powder, onion powder, smoked paprika, salt, and black pepper. Continue cooking for 6–8 minutes, stirring occasionally, until browned and fully cooked. Drain any excess fat if necessary.
Make the Sauce
- In a mixing bowl, combine the mayonnaise, Greek yoghurt, ketchup, mustard, vinegar, diced pickles, smoked paprika, and a pinch of salt. Whisk until smooth and creamy. Adjust seasoning to taste.
Prepare the Vegetables
- Shred the iceberg lettuce. Halve the cherry tomatoes. Slice the pickles and onion. Grate the reduced-fat cheddar cheese.
Assemble the Bowls
- Divide the cooked rice evenly between 5 meal prep containers. Top each with the cooked beef mince. Add a layer of shredded lettuce, cherry tomatoes, onion, and pickles. Drizzle with the macro-friendly Big Mac sauce. Sprinkle over the cheddar cheese if using. Dig in.
Nutrition Guide
The above nutrition guide is based on daily averages and is calculated for a single portion.
Recipe Notes
Storage Instructions
Beef and rice can be stored together in airtight containers for up to 4 days in the fridge or 3 months in the freezer. The Big Mac sauce will keep for up to 2 weeks in the fridge. Salad toppings are optional but best made fresh; if stored, keep separate and use within 4 days.
Reheating Instructions
Reheat beef and rice in the microwave until steaming hot. Add salad toppings and sauce after reheating for best taste and texture.
Watch How To Make The Recipe
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One of my kids’ favorite meals.
Awesome!