Friendlier Fried Rice

Meat, rice and vegetables are a staple in any gym goers diet. Unfortunately, it can get a little boring.

Fried rice is so delicious and the concept itself is macro friendly. Being less heavy handed with the dense ingredients makes all the difference. The slightly higher fat content of this recipe verses plain meat, rice and vegetables will leave you significantly more satiated and feeling fuller for longer!

The perfect meal for anytime of day and easily made in bulk!

1 bowl


  • 20g Rice
  • 50g Egg whites
  • 10ml Soy sauce
  • Cracked black pepper to taste
  • 30g Mushrooms, sliced
  • 20g Onion, diced
  • 35g Corn kernels from can
  • 50g Broccoli, chopped
  • 100g Raw, peeled, tail-off shrimp (substitute any meat, just update the macros)
  • 1 Lean ham steak, diced into small cubes (this recipe uses Farmer John Ham Steaks)
  • 5-8g Oil (add more or less or use a non-stick pan and use none, just update the macros)
  • Cilantro or coriander to serve


  1. Cook rice (boil or steam)
  2. Prepare ingredients and heat a pan or skillet on high
  3. Add oil to the skillet and let it get hot
  4. Add onion, shrimp and ham to pan and cook for 1 minute
  5. Add rice and soy sauce, stir in quickly
  6. Reduce temperature to medium heat and add remaining vegetables and cracked pepper
  7. Cook for 5 minutes
  8. Add egg whites and stir for a few seconds until cooked and take off heat
  9. Serve!

Making a recipe that is usually high in fat or carbs meet your macro requirements isn’t always a case of creating “macro hacks.” Sometimes it’s simply about being conscious of the ingredients, using less or leaving something out to make it work for you.

  • teamwag
  • training
  • dani
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