King Prawn Fried Rice Meal Prep

King prawn fried rice meal prep on a Chinese blue and white plate with chop sticks

Take your meal prep to the next level with our King Prawn Fried Rice. Long gone are the days of plain chicken, broccoli and rice, and in comes a lunch you will actually look forward too – coming in at only 400 KCals per serving it should fit into everyones Macros.


This recipe can be open to interpretation. Use whatever vegetables you have in the fridge/pantry – throw in leftover veg, whatever you want. The trick is to have an almost 1:1 ration of rice to vegetables/protein, this creates more volume and leaves you feeling fuller for longer.  

King prawn fried rice meal prep on a Chinese blue and white plate close up

This recipe will make a good 4 portions, which should sort you out for the week ahead. Again, this is open to interpretation, just make as much as you need and remember the 1:1 ratio. The main thing is there’s lots of veg, cooked rice and a protein source (eggs, prawns, chicken, tofu – they all work). The sauce is important, try and get some good quality dark soy and oyster sauce, and use your favourite BBQ sauce. This combination is absolutely game changing for fried rice, and meal prep in particular – 400 calories for this meal sounds too good to be true, but trust us (remember 500g of cooked rice is about 250g uncooked). 

Top Tips

  1. Cook the rice before anything then let it cool – we have added rough instructions to the recipe card. But we are assuming you already know how to cook rice.
  2. Prepare all the vegetables first. This dish is all about speed and cooking quickly. 
  3. Turn up the heat. Crank it up to full and constantly stir the vegetables to avoid burning. They will cook fast, but we are looking for some “bite” left in the vegetables to add texture to the soft rice. Not crunchy uncooked veg, but not mushy soft either. 
  4. Use a wok. They are so versatile and can hold a lot fo food, perfect for meal prepping. If you don’t have one, get one. 
  5. 1:1 rice to vegetable/protein mix will give you so much more volume and meals for the week. It will leave you fuller for longer. Add more vegetables than you think. 
  6. Don’t be scared of oil – a tbsp goes a long way and is spread over 4 meals. The calories are negligible. Plus, due to the high heat, oil is needed here. 
If you aren’t used to cooking with high heat and a wok it may take some time to adjust, but you’ll soon get the hang of it and it’ll become one of your go to methods of cooking due to the sheer speed you can get a meal done. 

Follow these tips above and the recipe card below (plus our video tutorial!) and you’ll be enjoy quality meal prep in no time and for years to come. 

King prawn fried rice meal prep on a Chinese blue and white palte

Video Tutorial

The Recipe

King prawn fried rice meal prep on a Chinese blue and white plate with chop sticks

King Prawn Fried Rice Meal Prep

King Prawn fried rice packed full with sautéed mixed vegetables and scrambled egg, finished off with oyster sauce, bbq sauce and soy sauce for a well rounded umami hit. The use of whole grain rice means it’s perfect for meal prep.
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course lunch
Cuisine Chinese
Servings 4 Meals
Calories 400 kcal


  • Large Wok
  • Wooden Spoon
  • Chopping Board
  • Sharp Knife


  • 12 Raw King Prawns can be cooked frozen
  • 350-500 g Cooked Wholegrain Rice Can use any rice, must be cooked first then cooled.
  • 1 Carrot
  • 1 small Celery Stick
  • 1 Corn on the Cob
  • 6-7 Shittake Mushrooms
  • 1 Red Onion
  • 1 Red Pepper
  • 1 Spring Onion
  • 2 Eggs
  • 2 tbsp Oyster Sauce
  • 1 tbsp BBQ Sauce
  • 2 tbsp Dark Soy Sauce
  • 2 tbsp Shaoxing Wine White wine is also good, omit if cannot find.
  • 1 tbsp Oil for cooking with
  • 1 Lime, cut into wedges



  • First cook the rice - to make 500g of cooked rice, you'll need about 250g uncooked rice.
    The rough guide to cooking whole grain rice is, 1 mug of rice to 1 mug of water. The rough guide for cooking white rice is 1 mug of rice to 0.5 mug of water.
    Cook this first, lid on, low heat, for about 15-20 minutes until the water is fully absorbed. Once done, fluffy up the rice with a fork and place the lid back on to steam the rice (off the heat).
    By the time the prawns, egg and veggies are cooked we can add the rice. Remember this is meal prep, so it's all about convenience.


  • Wash, peal, slice and dice all the vegetables into equal sizes, small cubes are best.
  • Cut the prawns into small pieces too - this can be done frozen with a sharp knife. Jsut mind your hands in case the kinfe slips. Feel free the deforst the prawns though.


  • Get a wok on the highest heat
    Top Tip - This is all about high heat and fast cooking.
  • Add the cooking oil and then immediately the carrot, onion and celery to the pan. Cook for 2 minutes.
  • Add the prawns, mushroom, corn and peppers. Cook for a further 2-3 mintues. Any liquid should be cooked out here. The prawns should no longer be grey in colour.
  • Push the vegetables and prawns to one side. Add the eggs to the pan and mix together and scramble until firm. Combine with the vegetables once done.
  • Add the rice to the wok and combine with the veg well. Cook for a couple minutes.
  • Make a well in the middle of the pan. Add the soy sauce, oyster sauce and bbq sauce. Mix into the rice and veg well. Cook for a further 1-2 minutes.


  • Serve in bowls with freshly chopped spring onion on top and a lime wedge to squeeze over
    Top - Tip microwave the lime for a few seocnds until warm to unlock more flavour.


  1. Prepare the rice before anything. Fried rice is cooked with leftover rice usually, but you can get away with cooking and cooling rice, then adding to the wok to fry. 
  2. Prepare all the vegetables first. This is a quick dish to cook, so preparation is key. 
  3. If you can't find the Shaoxing wine, leave it out or replace with a little white wine. 
  4. Make sure you scramble the eggs before combining with the vegetables. The eggs cook better and quicker this way. 
  5. Keep the wok on high all the way through - the cooking process should only take around 15 minutes from start to finish, even with the frozen prawns. 
Keyword Healthy, Meal Prep, Prawn, Rice
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Nice to meet you!

I'm James. A full time technical analyst and part time home cook. I live in London, England and run the Fork & Twist website. I'm passionate about good food and I'm so happy you're checking out one of my recipes.