Building on a Budget: Egg Fried Rice Meal Prep
Guess who’s back in the kitchen! Summer is over and so are the vacations. So, it’s time to lock back in on school and training as I have done in September for the past 7 years. In doing so, I thought I would hit the kitchen this week and share one of the common way’s I sneak some extra protein in my meals while in school.
If there is anything bodybuilding through university taught me, it is how to fuel training for muscle growth on a financial and time budget. So, let’s make a simple egg fried rice with some minor alterations to support fitness goals and keep the budget low by encorporating some left-over vegetables and low-cost base ingredients.
Ingredients (Makes 8 Servings)
2 cups of dried rice
3 cups of water (may need more depending on the rice you are using)
16 whole eggs
Veggies:
6 large mushrooms, chopped
2 large carrots, ribboned
8 heads of bok choy, chopped
2 large white onions, diced
4 green onions, sliced
4 tbsp cashews, chopped
3 tbsp oyster sauce
4 tbsp low-sodium soya sauce or tamari
4 tbsp of a high temp cooking oil (like avocado or canola)
1 tbsp rice vinegar
1 tbsp sesame oil
2 tsp - 1 tbsp chilli flakes (depending on spice tolerance)
Steps
Step 1. Cook the rice
In a pot or rice cooker, combine 2 cups dried rice + 4 cups water. Cook until rice is fluffy and water is absorbed. Set aside.
Step 2. Scramble the eggs
Heat 2 tbsp oil in a wok over medium heat.
Crack in 16 eggs and scramble until just set.
Remove from wok and set aside.
Step 3. Combine rice + eggs (optional base meal)
Mix the cooked rice and scrambled eggs together.
At this stage, you already have a simple, budget-friendly muscle-building meal. You can portion this out as-is, or continue the recipe for more flavor and variety.
Step 4. Cook the vegetables
In the same wok, heat the remaining 2 tbsp oil.
Add onions, carrots, mushrooms, and bok choy. Stir-fry until softened and slightly caramelized.
Step 5. Build the fried rice
Add the rice + egg mixture back into the wok with the vegetables.
Stir in 3 tbsp oyster sauce, 4 tbsp soy sauce/tamari, 1 tbsp sesame oil, 1 tbsp rice vinegar, and 1 tbsp chili flakes.
Toss until evenly coated and heated through.
Step 6. Garnish and serve
Remove from heat.
Top with green onions and cashews before serving.
Cost Analysis (Rice + Eggs + Oil only)
Per Serving: $0.88 CAD
Cost Analysis (Full Recipe)
Per Serving: $1.60 CAD
Nutritional Information (Approx. per serving) and Highlights
Calories: ~460 kcal
Protein: ~19.9 g
Fat: ~21.0 g
Carbohydrate: ~48.8 g
The protein content of this side dish is the highlight, reducing the need for a very dense protein source as your main when trying to achieve the high protein goals of those looking to optimize for muscle growth. Rice is an easily digestible form of carbohydrate, useful for refuelling glycogen, especially around training. Fats from the cooking oils and cashews make this meal satiating, but if a lower fat intake is desired, triming the added cooking oil and substituting for an aerosol or spray option will reduce the fat content substantially.
I hope you enjoy this recipe!
