try fitday.com to calculate your nutritional value. I found it quite useful to estimate my daily protein consumption.

I am in more or less the same situation as you do. Eating chap fan for lunch is my only option coz I am a working person. However, I do have a way to estimate the amount of protein for lunch. Just follow the guideline of 1 medium size chicken breast equals to approx 40g protein. So if you go eat chap fan, make sure the amount of chicken you eat is about the size of a chicken breast (excluding the bones).

If you happen to eat other meat, just use fitday.com to check lo.

yea..its about the size of normal KFC chicken breast. It's not entirely accurate, but I think it is sufficient enough to be used as a guide line. I think chicken breast is the best coz it has the least fat compared to other chicken parts.

I will avoid chicken rice if I were you. The oil they use is kinda unhealthy imo.