High-Protein Fried Rice: 4 Versions with 40–50 g Protein in 15 Minutes
Takeaway fried rice is mostly rice and oil. Made at home with half the rice, double the protein and plenty of vegetables, a plate brings 40–50 g protein – in 15 minutes.
Base (1 plate): 150 g cooked, cold rice (from the day before), 2 eggs, frozen peas and carrots, spring onion, garlic, 1–2 tablespoons soy sauce, a teaspoon of sesame oil. Fry the protein first, push aside, scramble the eggs, add rice and vegetables, season.
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The High-Protein Cookbook: simple meals with protein and calories listed, shopping lists and meal prep tips – no protein powder needed. Instant PDF on your phone · €9,99
Get it – €9,99 → Look insideWritten by Velion Physique. Working in the fitness industry since 2019, with five German trainer licences including Medical Fitness Training (A) and Back Training (A).
Turn these into a plan: the 4-Week Muscle-Building Meal Plan (12 recipes, 3 calorie levels, shopping list) or The High-Protein Cookbook with protein and calories for every recipe.
1. Chicken fried rice
The base with 150 g diced chicken breast. Roughly 50 g protein.
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2. Shrimp fried rice
The base with 150 g shrimp. Roughly 45 g protein.
3. Egg and edamame fried rice
3 eggs and 100 g edamame, vegetarian. Roughly 35 g protein.
4. Tofu fried rice
200 g firm tofu, crumbled and crisped. Roughly 40 g protein.
More fast pan meals
See rice bowls, shrimp recipes and tofu recipes.
More quick recipes: The High-Protein Cookbook gives you simple meals with protein and calories listed for each one. Not sure how much protein you need? Use the free protein calculator.
Protein values are approximate and vary by brand and portion. Always cook meat, fish and eggs thoroughly. If you have a medical condition or food allergy, check with a doctor or dietitian before changing your diet.
→ See all high-protein recipes (250+ dishes)
All the recipes in one place
The High-Protein Cookbook: simple meals with protein and calories listed, shopping lists and meal prep tips – no protein powder needed. Instant PDF on your phone · €9,99
Get it – €9,99 → Look inside→ Take the Sit Score: how hard is your workday on your body?
→ Free week plan with shopping list
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