MON LUNCH · FROM THE VIDEO

Egg Fried Rice

25 min
10 min with Sunday prep
1–4 servings
460 kcal
22g protein

This take-out classic comes together fast with day-old rice, sweet peas and carrots, and fluffy scrambled eggs, all finished with a splash of soy sauce. It's a satisfying, protein-packed lunch that reheats beautifully and costs pennies compared to delivery.

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egg fried rice · meal prep lunch · rice bowl · frozen vegetables · high protein · meal prep · work lunch

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Ingredients

1 1/2 cupslong grain white rice, cooked and cooled (day-old preferred)
3 eachlarge eggs
3/4 cupfrozen peas and carrots

From the pantry: soy sauce, garlic, minced, olive oil, salt, black pepper

Cookware

large skillet or wok · cutting board · chef's knife · mixing bowl · meal-prep container

Directions

Crack the eggs into a mixing bowl, season with a pinch of salt and pepper, and whisk until smooth.
Heat 1/2 tablespoon of the olive oil in a large skillet or wok over medium-high heat, pour in the eggs, and scramble until just set, about 2 minutes; transfer to a plate and set aside.
Add the remaining olive oil to the same skillet, then add the minced garlic and cook for 30 seconds until fragrant.
Add the frozen peas and carrots to the skillet and cook for 3 to 4 minutes, stirring occasionally, until thawed and heated through.
Add the cooked, cooled rice to the skillet, breaking up any clumps with a spatula, and stir-fry for 4 to 5 minutes until the rice is heated through and starting to crisp in spots.
Return the scrambled eggs to the skillet, breaking them into smaller pieces as you mix them into the rice.
Pour the soy sauce evenly over the rice mixture and stir-fry for 1 more minute to combine and coat everything.
Taste and adjust with an extra splash of soy sauce or a pinch of pepper if needed.
Let the fried rice cool for 5 minutes, then pack it into a meal-prep container for a grab-and-go lunch.

Two tips

Use Sunday's leftover rice straight from the fridge for the best texture; freshly cooked rice can turn mushy since it's too moist.
Swap in any frozen vegetable mix you have on hand, like broccoli or edamame, without changing the cook time.

Packing

Pack the fried rice hot or cooled into a single meal-prep container; no need to separate components since everything reheats together. Microwave for 1 1/2 to 2 minutes at lunchtime, stirring halfway, or eat cold straight from the fridge if preferred.

Storage

Store in the fridge for up to 4 days in an airtight container. Freezes well for up to 2 months; thaw overnight in the fridge before reheating.

Nutrition per serving

Calories: 460 kcal
Protein: 22 g
Carbs: 58 g
Fat: 15 g
Fiber: 4 g
Sodium: 680 mg

The rest of the week

Recipe developed by MealPot for the “5 work lunches from one $25 grocery run” video. Nutrition is estimated from standard (USDA) data for the quantities above. Photo: MealPot, an AI-rendered illustration of the packed lunch.

Egg Fried Rice

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