Meal Prep These Deconstructed Big Mac Bowls in Just Over 30 Minutes

Ingredients

• 100 g Sweet Onion (diced small)
• 750 g Potatoes (medium dice; can be wedges or fries)
• 14 g Olive Oil (for tossing potatoes (just under 1 tbsp))
• 75 g Plain Nonfat Greek Yogurt (base of the mac sauce)
• 28 g Mayonnaise (full‑fat mayo for sauce)
• 15 g Sweet Pickle Relish (adds sweet tang)
• 12 g Ketchup (for sauce)
• 2 g White Vinegar (½ tsp)
• 2 g Onion Powder (½ tsp)
• 340 g Shredded Cabbage (pre‑shredded; can substitute Brussels sprouts)
• 5 g Olive Oil (for cooking cabbage)
• 4 g Garlic Powder (1 tsp for cabbage seasoning)
• 10 g Olive Oil (for caramelizing onions)
• 908 g Ground Beef (93% lean)
• 10 g Olive Oil (for browning beef)
• 125 g Shredded Cheddar Cheese (≈25 g per serving, sprinkled on top)
• 5 pieces Dill Pickle Chips (optional garnish, 1 per bowl)
• to taste Salt
• to taste Black Pepper

Instructions

1. Dice the Onion

   Trim and dice the sweet onion into a small dice (about 100 g).

   Time: PT3M

2. Prep the Potatoes

   Wash, peel if desired, and cut the potatoes into medium dice (≈750 g). Place in a large bowl, add 14 g olive oil, salt and pepper, and toss until evenly coated.

   Time: PT5M

3. Roast Potatoes – First Phase

   Pre‑heat the oven to 450°F (232°C). Spread the potatoes on the prepared baking sheet and roast for 12 minutes.

   Time: PT12M

   Temperature: 450°F

4. Roast Potatoes – Second Phase

   Remove the pan, toss the potatoes to flip them, then return to the oven for another 5 minutes or until golden and crisp.

   Time: PT5M

   Temperature: 450°F

5. Make the Mac Sauce

   In a small bowl combine 75 g plain nonfat Greek yogurt, 28 g mayo, 15 g sweet pickle relish, 12 g ketchup, 2 g white vinegar, 2 g onion powder, and a pinch of salt. Stir until smooth.

   Time: PT5M

6. Cook the Cabbage

   Heat 5 g olive oil in a large skillet over medium heat. Add the shredded cabbage, drizzle 1‑2 tbsp water, season with salt and 4 g garlic powder, and sauté for about 5 minutes until wilted.

   Time: PT5M

7. Caramelize the Onions

   In a second skillet, heat 10 g olive oil over medium‑high heat. Add the diced onion and cook, stirring occasionally, until deep golden brown (about 5 minutes). Add a splash of water if the pan gets dry.

   Time: PT5M

8. Brown the Ground Beef

   Add 10 g olive oil to the empty skillet, increase heat to medium‑high, then add the 908 g ground beef. Season with salt and pepper, break it up, and cook until fully browned, about 8 minutes.

   Time: PT8M

9. Assemble the Bowls

   Divide the roasted potatoes, cabbage, caramelized onions, and ground beef evenly among five meal‑prep containers. Top each with 25 g shredded cheddar cheese, a few dill pickle chips, and a generous drizzle of the mac sauce.

   Time: PT5M

Nutrition Facts

Calories

541

Protein

44 g

Carbohydrates

45 g

Fat

20 g

Fiber

5 g

Ingredient Substitutions

• Instead of Sweet Onion: Yellow onion, White onion
• Instead of Potatoes: Sweet potatoes
• Instead of Olive Oil: Vegetable oil, Canola oil
• Instead of Plain Nonfat Greek Yogurt: Regular low‑fat yogurt
• Instead of Mayonnaise: Light mayo
• Instead of Sweet Pickle Relish: Finely chopped dill pickles
• Instead of Ketchup: Tomato sauce
• Instead of White Vinegar: Apple cider vinegar
• Instead of Onion Powder: Granulated onion
• Instead of Shredded Cabbage: Shredded Brussels sprouts
• Instead of Olive Oil: Vegetable oil
• Instead of Garlic Powder: Fresh minced garlic
• Instead of Olive Oil: Butter
• Instead of Ground Beef: Ground turkey, Plant‑based ground meat
• Instead of Olive Oil: Vegetable oil
• Instead of Shredded Cheddar Cheese: Shredded mozzarella, Pepper jack
• Instead of Dill Pickle Chips: Sliced dill pickles

Equipment Needed

• Baking Sheet
• Oven
• Large Mixing Bowl
• Small Mixing Bowl (optional)
• Skillet
• Spatula
• Measuring Spoons
• Food Storage Containers

Critical Steps — Do Not Skip

• Roast potatoes until crispy
• Caramelize onions for deep flavor
• Brown ground beef properly
• Make the tangy mac sauce
• Evenly assemble bowls for meal prep

Chef Tips from the Video

• Line the baking sheet with parchment paper for easy cleanup.
• Use a kitchen scale for precise portioning if you want exact macros.
• If you prefer a spicier version, add a pinch of cayenne to the mac sauce.

Troubleshooting

Storage

Refrigerator: Up to 5 days in airtight containers

Freezer: Not recommended; texture of potatoes changes, but can freeze for up to 1 month if reheated in oven

Room temperature: Do not store at room temperature for more than 2 hours

Make-Ahead Tips

• Prepare the mac sauce and store it in a small container; it keeps well for the week.
• Keep the roasted potatoes separate from the sauce to maintain texture.
• Reheat potatoes in an air fryer for crispness; microwave will soften them.

Frequently Asked Questions