[RECIPE] Egg fried rice

Another egg-cellent recipe to include more eggs in your daily meal plan to benefit from everything that these nutritional powerhouses have to offer.

It’s quick and easy to make, offering a convenient post-workout meal that contains carbohydrate and ample plant and animal protein to aid recovery and support muscle growth.


  • 150g brown rice
  • 1 carrot, sliced
  • ¼ onion, sliced
  • Cabbage, sliced
  • 2 tbsp oyster sauce
  • 3 eggs

Brown rice is a whole grain that provides an additional source of protein. Every 100g serving delivers 2.6g of plant-based protein, along with beneficial fibre.


  1. Cook the rice as per packet instructions.
  2. Glaze the carrots and onion in a non-stick pan, then add the sliced cabbage. Once heated add the cooked rice and oyster sauce.
  3. Once the rice is heated with the rest of the ingredients, add in the eggs and cook, continuously scrambling the mixture.

Author: Pedro van Gaalen

When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.

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