A high-protein meal prep bowl inspired by the classic Big Mac, delivering authentic burger flavour and appearance. Seasoned lean beef served over fluffy brown rice with crisp lettuce, fresh vegetables, pickles, and a lighter Big Mac sauce—563 calories and 50g protein per serving, designed to support muscle gain and fat loss goals.
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Adapted from a video by Chef Jack Ovens
Big Mac Bowls for Fat Loss & Muscle Gain | High Protein Meal Prep
▶ Tap a timecode to jump to roughly that moment in the video.
1
Rinse the brown rice under cold water until the water runs clear to remove surface starch.
2
Transfer the rinsed rice to a saucepan with 600ml cold water and a pinch of salt, then bring to a boil over high heat.
3
Reduce heat to low, cover, and simmer for approximately 25–28 minutes until the rice is tender.
4
Once done, turn off heat, leave the lid on for a final 4 minutes to steam, then fluff with a fork.
5
Heat a large pan over high heat with a light spray of oil. Add 1kg lean beef mince and break it apart with a spatula for even cooking.
6
Add 1 tsp each of onion powder, garlic powder, and smoked paprika, then season with salt and black pepper.
7
Allow some of the beef to sit undisturbed to caramelize, then stir. Cook for a total of 8–10 minutes until well browned. Check seasoning and remove from heat.
8
In a bowl, combine 150g low-fat mayonnaise and 150g high-protein Greek yogurt.
9
Add 1.5 tbsp tomato ketchup and 1 tbsp yellow mustard.
10
Add 2 finely diced dill pickle slices and 3 tsp of pickle brine.
11
Add 1 tsp smoked paprika and season with salt and white pepper to taste, then mix until smooth and creamy.
12
Store the sauce in the fridge until ready to serve, or transfer to a squeeze bottle for easier portioning.
13
Shred 300g iceberg or romaine lettuce, wash thoroughly, and drain.
14
Finely dice half a white or red onion, and halve or quarter 200g cherry tomatoes.
15
Divide the cooked rice evenly among five 750ml containers, approximately 60g per container.
16
Divide the cooked beef evenly among the five containers, approximately 200g per container.
17
Divide the Big Mac sauce evenly among the containers.
18
Top each container with diced onion and pickle pieces. Keep fresh salad ingredients (lettuce, tomato) in separate containers or add after reheating.
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