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7 Awesome Tips to Build a Budget Diet Meal Plan For Malaysians

7 Awesome Tips to Build a Budget Diet Meal Plan For Malaysians

Malaysian is known as a food paradise enjoyed by people across the world. Unfortunately, typical Malaysian food is not healthy due to the high amount of empty calories. Therefore, it would be a good idea to plan a diet meal plan to eat well for less.

Is the cost discouraging you from trying to make changes to your diet? Fortunately, we are here to share these awesome tips to build a budget diet meal plan for Malaysians!

1. Have Home-cooked Meals

7 Awesome Tips to Build a Budget Diet Meal Plan For Malaysians
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One of the best ways to eat healthy and save money is to cook at home. Having more home-cooked meals is definitely cheaper than eating outside food. By cooking at home, you can control the ingredients you use, creating a more nutritionally-balanced meal.

Look up online videos for simple recipe ideas that you can try or modify to your liking. Cook a little more so that you have extra portions to keep in the fridge for another meal. This saves time so you don’t have to cook from scratch every single day.

For example, you can cook a large pot of chicken soup. That same chicken soup can be served with multiple meals on other days.

For example, one day you eat it with rice and vegetables. On another day, you can serve it with toasted bread or with home-made nasi lemak. Whoever said eating at home is boring? The possibilities are endless if you just put your mind into it!

Interested in more healthy meal plans? Contact the iHealthy team now!

2. Plan Your Meals Ahead

7 Awesome Tips to Build a Budget Diet Meal Plan For Malaysians
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Planning your meals ahead for the week will help you have a better idea on what to buy and stock up on. Many people waste money by over-buying products and then throwing them away when they rot or become over ripe.

Take a look at the food you have in your kitchen and work them into your planned meals. For example, if you have cans of sardines in your pantry, how about making sardine sandwiches or a sardine sambal as meal options within the week?

Once you have an idea of the meals you’re going to make, list down the ingredients you will require on a grocery list.

3. Stick to Your Grocery List

7 Awesome Tips to Build a Budget Diet Meal Plan For Malaysians
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It is advised to go grocery shopping with a list in hand, because when you are in a grocery store, it’s very easy to get tempted and end up buying food you don’t need. Having a grocery list helps you to only buy the foods you really need.

Food manufacturers and supermarket retailers are aware of our impulsiveness — that’s why they have promoters, fancy coloured packaging and delicious scents to seduce us into buying these foods.

However, if you’re on a tight budget, your main goal is to not end up spending money on food you don’t need. Try not to shop when hungry. People who shop when hungry are more likely to spend more, especially on less healthy foods, such as high-fat and sugary snacks.

To save time and money, also consider shopping online. You may find better deals and save money on parking.

Interested in more healthy meal plans? Contact the iHealthy team now!

4. Buy Fresh Products

7 Awesome Tips to Build a Budget Diet Meal Plan For Malaysians
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Buy more fresh products than processed ones. You’d be surprised how much more money you can save. For example, buying a fresh pineapple is cheaper for the amount of servings you get compared to a can of pineapples.

Processed foods may seem more convenient, but they come at a price and with a lot more added ingredients that have an impact on your health such as food additives, salt, sugar and colouring.

Some stores will have a discount area for produce and breads that may be too ripe, slightly bruised or a day old. Do check them out as they are still edible and can be used in your cooking. This is how penny-wise cooks save on their grocery bill for the family.

5. Choose More Local Products

7 Awesome Tips to Build a Budget Diet Meal Plan For Malaysians
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Good nutrition comes from eating a good variety of foods such as grains, proteins, vegetables, fruit and dairy. While we are bombarded by slick marketing terms such as “superfoods” that give the impression that only certain types of foods are optimally healthy, the truth is you don’t have to set your pocket on fire to eat well.

Local products are just as nutritious, if not more. For example, a guava has a higher amount of dietary fibre and vitamin C than an orange. Buy more local fresh produce to get more value for your ringgit.

Also, check out farmers’ markets (pasar tani) where you can get better-priced local products directly from the source.

Interested in more healthy meal plans? Contact the iHealthy team now!

6. Use Other Protein Food to Replace Meat

7 Awesome Tips to Build a Budget Diet Meal Plan For Malaysians
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Apart from processed foods, meats are a big expense in your grocery bill. Eating less meat within the week is another logical way to save money.

For some of your meals, consider having other protein-rich foods to replace meats such as beans, legumes, eggs, milk, tofu, nuts, canned fish or anchovies. Protein from plant sources such as beans, legumes, nuts and seeds are also cholesterol-free and lower in saturated fat than meats.

Choosing more plant proteins to replace meats is a good way to cut down on consuming too much cholesterol and saturated fat.

RELATED: On diet? 5 favourite Malaysian food to avoid and how to replace them

7. Eat Leftovers for Lunch

7 Awesome Tips to Build a Budget Diet Meal Plan For Malaysians
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Another advantage of cooking a little extra is that leftovers make a great lunch for the next day. Any leftovers can be frozen for another day. Eventually, you’ll have a freezer full of home-made ready meals on tap. This not only save money, but also encourage you to stick to your dietary goals as you can control your portions.

Look at your individual eating habits. Apart from lunch, do you eat breakfast out as well? Do you eat breakfast out on a workday as you leave the house early to beat the traffic jam?

Try pack a simple sandwich so that you do not have to spend unnecessarily on breakfast as well. This can help you lose weight from not eating so much roti canai and having sugary hot beverages in the morning. Your effort to save money will also make you feel better about herself health-wise.

Interested in more healthy meal plans? Contact the iHealthy team now!

Conclusion

Who said you can’t eat healthily and save money? You bet your bottom ringgit you can! We hope these tips to build a budget diet meal plan for Malaysians can help you have your (low-fat) cake and eat it. Healthy eating does not have to cost more!

Interested in Getting the Best Meal Plans?

Interested in more healthy meal plans? The iHealthy team is happy to help!

Established in February 2018, with nearly 30 stores opened in worldwide, iHealthy seeks to create and promote tasty, healthy and nutritious meal plans. At iHealthy, we wish everyone to get their personalized meal plan to enhance their own lifestyle. By collaborating with our dietitian, you will achieve optimal results.

Contact us at 019-787 2868 or drop us an email at info@ihealthy.asia for your personalized diet meal plan now!

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