High protein chicken fried rice for meal prep. Day-old rice, lean chicken, vegetables, and soy sauce — the ultimate batch-cook meal that tastes better than takeout.
Fried rice is the universal meal prep champion across Asian cuisines. It's fast, it uses leftover rice (which actually works better than fresh), and you can load it with protein and vegetables. Christian's version is built for his coaching clients — high protein from chicken, plenty of vegetables for volume, and measured portions so you know exactly what you're eating. This is the meal that shows up in 90% of his clients' meal prep containers because it's easy, it reheats perfectly, and it never gets boring.
Cook the chicken. Season diced chicken thighs with salt and pepper. Cook in a large pan or wok with cooking spray on medium-high heat until golden. Set aside.
Scramble the eggs. In the same pan, scramble your eggs. Break them into small pieces. Set aside with the chicken.
Cook the aromatics. More cooking spray. Sauté garlic and onion until fragrant, about 2 minutes.
Add the rice. Throw in your day-old rice. The key is HIGH heat and keep it moving. You want the rice to get slightly crispy and separate.
Add vegetables. Toss in frozen mixed vegetables. They'll thaw and cook in about 2 minutes.
Combine everything. Add the chicken and eggs back in. Pour soy sauce, oyster sauce, and sesame oil over everything. Toss to combine.
Portion and prep. Divide into containers — weigh each portion to your macros. Top with green onions.
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Grab the free Filipino Shred Starter — 7 high-protein Filipino recipes with the macros locked in, plus a 3-day starter training split. The exact system Christian builds for his clients.
Christian is an M.S. Sport Performance coach and former collegiate strength coach. The food dials in your macros — the training gets you shredded. He builds both, around the Filipino food you actually eat.