Let’s be honest—this is the meal that saves you when you can’t be bothered.
You open the fridge, stare at a few random veggies, maybe some leftover rice… and think, “Surely I can make something out of this?”
You can. And it’s this.
Welcome to Day 2 of the Plan4One 14-Day Meal Plan, where we turn scraps, leftovers, and “I’ll deal with it later” ingredients into a fast, cheap, actually satisfying dinner.
This is your no-excuses, 15-minute veggie fried rice—inspired by the kind of quick, casual meals you’d grab anywhere in Sydney, but built for real solo cooking at home.
🍚 Why This Works for One
This recipe is basically the opposite of waste.
- Uses leftover rice (or quick-cooked if needed)
- Flexible ingredients – whatever veg you’ve got
- Cheap as it gets – under $4 per serve
- Done in 15 minutes – faster than delivery
And most importantly:
👉 It stops those “random half-used ingredients” from going in the bin.
🛒 Ingredients (Single Serve)
- 1 cup cooked rice (day-old is best)
- 1 egg
- 1 cup mixed veggies (fresh or frozen)
- e.g. carrot, peas, corn, capsicum
- 1 tbsp soy sauce (or tamari for gluten-free)
- 1 tsp sesame oil (optional but worth it)
- 1 green onion, sliced (optional)
- 1 tbsp oil for cooking
🔄 Smart Swaps (Real-Life Friendly)
This is where the recipe shines—you can adapt it to whatever’s lying around:
- No leftover rice? → Cook fresh rice and cool it quickly
- No egg? → Skip it or add tofu/chicken
- No mixed veg? → Literally use anything (zucchini, spinach, broccoli)
- No sesame oil? → Still works fine without it
👉 This isn’t a strict recipe—it’s a system.
👨🍳 Method (Fast & Forgiving)
- Scramble the egg
Heat a pan or wok over medium-high heat. Add a little oil, pour in the beaten egg, and scramble until just cooked. Remove and set aside. - Cook the veggies
Add a bit more oil if needed, then toss in your veggies. Stir-fry for 2–3 minutes until softened. - Add the rice
Break up the rice with your hands (or spoon) and add it to the pan. Stir well so everything mixes evenly. - Season it
Add soy sauce and sesame oil. Stir-fry for another 2–3 minutes until heated through. - Bring it together
Return the egg to the pan and mix through. - Finish
Top with sliced green onion if you’ve got it—and you’re done.
⏱ Time Breakdown
- Prep: 5 minutes
- Cook: 10 minutes
- Total: 15 minutes
💸 Cost Breakdown (Approx.)
- Rice: <$0.50 (especially if leftover)
- Egg: $0.50
- Veggies: $1–$2
- Sauces: ~$0.50
Total: ≈ $3–$4 per serve
🧊 Make It Tomorrow (Leftover Hack)
If you somehow have leftovers (rare, but possible):
Option 1: Lunch Upgrade
- Pack it for work
- Add a fried egg on top before eating
Option 2: Turn It Into Something New
- Wrap it in a tortilla → quick fried rice wrap
- Add extra soy + stock → turn into a simple rice soup
🛒 Use This Ingredient Again
This meal keeps your weekly shop working harder:
- Rice → used again later in the plan
- Eggs → coming up in shakshuka
- Veggies → reused across multiple meals
👉 This is how you stretch a $30–$40 shop across the week.
🥗 Nutritional Highlights
- Balanced mix of carbs, protein, and fibre
- Great way to increase vegetable intake
- Lower in oil than takeaway versions
- Easily adjustable for different diets
📦 Storage & Reheating
- Fridge: up to 2–3 days
- Reheat: microwave or pan with a splash of water
- Tip: Don’t overcook when reheating—it dries out fast
💬 Final Thoughts
This is one of those recipes that quietly becomes a staple.
Not because it’s fancy—but because it works.
It’s quick, flexible, cheap, and uses what you already have. And once you’ve made it a couple of times, you won’t even need to think about it.
That’s the goal with solo cooking:
👉 Less effort, less waste, more “I’ve got this.”
👉 What’s Next?
Tomorrow, we’re going one-pan again with a simple shakshuka—cheap, protein-packed, and perfect for any meal of the day.
📣 Enjoyed This?
If this saved you from another “what’s for dinner” moment:
- Share it with a mate who lives on takeaway
- Save it for your next lazy night
- Or explore the full 14-Day Meal Plan for One on Plan4One.com
Simple food. No waste. You’re sorted 👍
