Beef Fried Rice Athlete Meal Prep Bowl
Why This Recipe Works for Athletes
Beef fried rice is a fast, high-calorie meal prep option that covers all the key recovery macros: protein from beef and egg, carbohydrates from rice, and micronutrients from vegetables. Using day-old cooked rice gives the best texture and dramatically reduces prep time, making this ideal for batch cooking at the start of the week. The high iron content of beef also supports red blood cell production — particularly relevant for triathletes who deplete iron stores through heavy training and sweat losses over a race season.
Ingredients
- 300g lean beef mince
- 300g cooked long-grain rice (day-old and chilled works best)
- 2 eggs, beaten
- 100g frozen peas
- 2 spring onions, sliced
- 2 tbsp soy sauce
- 1 tbsp sesame oil
- 1 tsp garlic paste
- 1 tsp ginger paste
- 1 tbsp vegetable oil
Instructions
- Heat vegetable oil in a wok or large non-stick frying pan over high heat. Add garlic and ginger paste, stir for 30 seconds until fragrant.
- Add beef mince and cook, breaking it up continuously, for 4-5 minutes until browned. Push to one side of the pan.
- Add beaten eggs to the cleared space and scramble until just set, then stir through the beef.
- Add the chilled rice and stir-fry for 3-4 minutes, pressing out any clumps, until heated through and starting to catch slightly at the edges.
- Add frozen peas and soy sauce, toss everything together for 2 minutes more. Remove from heat, drizzle with sesame oil and top with sliced spring onions.
Nutrition Notes
Per serving (serves 2): approximately 590 kcal, 42g protein, 58g carbohydrates, 18g fat. Use lean beef mince (under 5% fat) to keep fat content manageable while maintaining the protein content. For a lower-calorie version, reduce beef to 200g and bulk out with chopped peppers or pak choi. This dish stores well in the fridge for up to 3 days — reheat thoroughly in a pan with a splash of water to prevent it from drying out.
Prep time: 5 minutes | Cook time: 15 minutes | Servings: 2