Chicken fried rice recipe perfect for meal prep

Chicken Fried Rice Recipe & A Food Diary

There seems to be a lot of discussion about what I eat lately thanks to our Fit Bride Bootcamp series so I decided to keep a food diary in my Fitness Planner for two weeks to share with you – AND as a bonus the quick chicken fried rice lunch recipe you’ll see listed almost everyday.

Before FBB an average day of food would look go something like this – coffee, banana, tea and biscuits, granola bar, coffee, half a sandwich, mixed fruit, tea and cookies, chicken breast and zucchini for dinner.

This was pretty standard – unless of course we were getting takeout for dinner. And then some snacks at night while I work on the blog or watch TV. 80% of the time that snack was goldfish – they’re the ultimate blogging snack and I would far to often eat about half a bag every time I had a big blogging day (whoops). Right, so I mean it’s not ideal but I’m a workaholic and when I’m working I don’t like to take time to pause and eat, so I turn to things that I can eat on the go or while I’m still typing on my computer from my desk.

Not great – I get that – so I’ve made some easy changes that have already had a big impact. First things first I started having breakfast!! It’s a big deal because I hate eating as soon as I wake up, I’ve always been this way – I wake up, have my coffee and maybe in like an hour or two I can think about food. Which is all well and good on the weekends but during the week I don’t really have that luxury when I need to be out the door by 7 to catch my train. Luckily, my soon-to-be husband is a bit of a health nut himself and found a breakfast smoothie that I love and is now my breakfast every morning apart from the weekends and is somewhere in the ballpark of 500 calories which is WHOAA.

Once I started getting breakfast I was actually noticing not eating lunch – which took at least a week honestly but now I don’t think I could skip it anymore. Again, I normally have the same lunch everyday because it’s easy for me to prep and not have to worry about it. It was something I used to make at University of South Carolina when I was too tried to make myself dinner so it worked out to be the perfect amount for lunch – it’s my quick chicken fried rice – you can find the recipe below!

Now for the moment of truth – my food diary…

Rough estimates say I’m eating any where from 1,500 to 2,300 calories a day depending on my ability to prep food and not have takeout for dinner. I’m averaging about 1,900 a day which is a huge improvement! And according to my FitBit I burn an average of 2,300 a day, again dependent on the length of walk Kendall and I take and whether or not I’ve had a PT session with Roslyn.

Although I could stand to average out the number of calories I get a day, I mean it’s a pretty big gap, I’m comfortable with the amount that I’m at and my progress – especially compared to the maybe 800-1,200 I was getting before from snacks (and wine), now most of the calories are coming from “real” food and I’m getting a hell of a lot of protein which is an adjustment.

Quick & Easy Chicken Fried Rice

Chicken fried rice perfect for meal prep

So My Fitness Pal estimates a serving of this homemade fried rice is about 460 calories – which for me is A LOT, but if you’re a big eater you might want to add some more chicken or other proteins to the recipe. Little Tip – we have roast chicken during the weekend and I use the leftover chicken for my lunches, the pulled chicken is so much taster than the average chicken breast and it means less food gets wasted

Shop my Fitness Planner to help stay on track of your food planning as well!

Chicken fried rice perfect for meal prep and quick lunches

About the author
Staci West is an obsessive compulsive traveller who is currently dealing with a chronic case of coffee addicition. Symptoms include blackouts from online shopping sessions, a ferocious passion for everything colourful and energy levels that exceed a normal human capacity. On the advice of her carer and companion, Kendall her yellow labrador, she created L&L, a down to Earth lifestyle blog, as a distraction for her pathological need for shoes.

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