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.
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.
Chef's Tips
Let the beef sit untouched in the pan for that first 1–2 minutes before breaking it apart, as written — a brief sear before seasoning gives you some browning rather than steaming the mince the moment it hits the pan.Give the brown rice the full 25–28 minutes covered, and resist lifting the lid to check — brown rice takes noticeably longer than white to soften, and losing steam partway through is what leaves it chewy instead of tender.Whisk the sauce thoroughly and taste before dividing it — the balance between the pickle brine's acidity and the mayo/yogurt base is easy to under-season, and it's much easier to adjust now than once it's already drizzled over five bowls.
Storage & Reheating
Refrigerate for up to 4 days, or freeze the beef and rice for up to 3 months, in an airtight container. Keep the sauce and fresh toppings (lettuce, tomato, onion, pickles) separate and don't freeze them — the mayo-yogurt sauce and fresh veg won't hold their texture once thawed.Reheat the beef and rice together in the microwave or a pan until hot, then add the lettuce, tomato, onion, pickles and sauce fresh just before serving. Thaw frozen portions in the fridge overnight before reheating.