Recipe

Fuel. Fire. Fatherhood.

Welcome to the WarDad Recipe, where every meal is built for strength, endurance, and legacy. These aren’t just recipes, they’re battle plans for the body.

Each week, you’ll get:

• High-protein, fiber-rich, alkaline-balanced meals
• Quick prep, full flavor, warrior-tested ingredients
• Macros that match your mission
• Tips to fuel the man you’re becoming

Whether you’re building muscle, cutting fat, or showing your kids what discipline looks like—this is your kitchen battlefield.

PROTEIN CHICKEN FRIED RICE

Forged for Recovery. Built for Strength.

A high-protein family meal that fuels warriors and satisfies the whole table.

Prep Time: 15 Minutes
Cook Time: 20 Minutes
Total Time: 35 Minutes
Serves: 4 Warriors

Ingredients

The Protein

• 600g chicken breast, diced
• 1 tbsp olive oil

The Rice

• 4 cups cooked rice (Your preference)   

The Vegetables

• 1 brown onion, diced
• 2 carrots, diced
• 1 cup peas
• 1 red capsicum, diced
• 3 cloves garlic, minced
• 3 spring onions, sliced

The Greens

• 2 heads broccoli, cut into florets

The Eggs

• 4 eggs, lightly beaten

The Sauce

• 3 tbsp soy sauce
• 1 tbsp Worcestershire sauce
• 1 tsp sesame oil

Seasoning

• Salt and cracked black pepper

Method

Prepare the Broccoli

1. Steam the broccoli florets for 4–5 minutes until tender-crisp.
2. Set aside to serve alongside the fried rice.

Cook the Chicken

3. Heat olive oil in a large wok or frying pan.
4. Season chicken with salt and pepper.
5. Cook until golden and cooked through.
6. Remove and set aside.

Build the Base

7. Add onion, carrot, capsicum, and garlic.
8. Stir-fry for 3–4 minutes until softened.

Scramble the Eggs

9. Push vegetables to one side of the pan.
10. Pour in beaten eggs and scramble until cooked.

Forge the Fried Rice

11. Add cooked rice and break apart any clumps.
12. Return chicken to the pan.
13. Add peas and spring onions.
14. Pour over soy sauce, Worcestershire sauce, and sesame oil.
15. Stir-fry for 3–5 minutes until everything is combined and heated through.

Serve

16. Divide fried rice between plates.
17. Serve with steamed broccoli on the side.
18. Garnish with extra spring onions if desired.

Estimated Macros

Per Serving

Why This Fuels The Mission

✅ High Protein
✅ Family Friendly
✅ Meal Prep Friendly
✅ Recovery Focused
✅ Nutrient Dense
✅ Ready in 35 Minutes

WarDad Message

A warrior doesn't just train hard.

He recovers hard.

He fuels his body with purpose so he can continue showing up for his family, his mission, and the people who depend on him.

The Iron Harvest Chicken Fried Rice is simple, powerful fuel for men who refuse to quit.

LEAD • FIGHT • CONQUER