Today i finally weighed the cooked chicken in the packet of chicken rice. Its about 70grams. Theres some cucumber in it too. So probably the true weight is 60-70g.
From what i have gathered on the body building forums, seems theres 30g in 100g of cooked chicken breast. So probably in my packet of daily chicken rice, there is 30 x 0.7 = 21gram of protein.
Not too bad. For sedentary women my weight, around 50kg, i need 50 x 0.4 = 20g so a packet of chicken rice a day fulfils my protein needs assuming im not shedding skin or oozing or have wounds.
What i ate today:
Breakfast/lunch: chicken rice
Vitamins etc: none and papaya slices, cups of herbal tea
Dinner x2: rice with some 3 small brocolli bites, dark green veg and melon soup cooked with chicken. Also some char siew on 2nd serving