How many calories does this bowl have?

402 kcal with 22g protein, 54g carbs and 12g fat — a complete, balanced lunch.

Why add kimchi to this bowl?

Kimchi is a fermented vegetable rich in live bacteria, linked in several studies to greater gut microbiome diversity — a factor increasingly studied in weight management.

Where can you buy kimchi?

Most supermarkets (organic or international aisle) or Korean/Asian grocery stores. Check the label — some brands pasteurize it, which kills the live bacteria.

Can the poached egg be swapped for something else?

Yes, a soft-boiled or even a hard-boiled egg if poaching feels tricky.

Calerys

LunchWeight lossMedium

Brown rice bowl with poached egg and fermented vegetables

Name: Brown rice bowl with poached egg and fermented vegetables
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 1 servings
Cuisine: French
Ingredients: 150g cooked brown rice; 1 egg; 60g kimchi; 80g shelled edamame; 50g grated carrots; 1 teaspoon sesame seeds; 1 teaspoon soy sauce

A balanced lunch bowl with brown rice, edamame and kimchi, built to add dietary diversity that supports the gut microbiome.

402kcal

Calories

22g

Protein

54g

Carbs

12g

Fat

Prep: 15 minCook: 10 min1 serving

Instructions

1
Cook the brown rice according to the package instructions.
2
Poach the egg in a pan of simmering water with a splash of vinegar, for 3 minutes.
3
Grate the carrots.
4
In a bowl, arrange the rice, edamame, grated carrots and kimchi.
5
Place the poached egg in the center, sprinkle with sesame seeds and drizzle with soy sauce.
6
Serve immediately.

Tips

Add a splash of vinegar to the poaching water to help the egg white set properly.
Check the kimchi label — some brands pasteurize it, which destroys the live bacteria.
Cook a big batch of brown rice to use across several meals during the week.

Variations

Higher-protein version: add 100g of grilled chicken or tofu.
Egg-free version: swap for roasted chickpeas for a fully plant-based version.

Kimchi and other fermented vegetables are one of the levers mentioned in our guide on the gut microbiome and weight loss for adding everyday bacterial diversity to your diet.