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Healthy meal plan at home

Top 7 tips to prepare a healthy meal plan at home

A healthy meal plan supplies your body with adequate nutrients while keeping your weight loss goal on track. One of the simplest ways to improve your health is by preparing home-cooked meals. As the pandemic continues, you may not yet feel comfortable about dining out. Thus, it is a good opportunity to try cooking meals at home.

A healthy meal plan at home is also important to enhance your immune system and reduce the risk of illnesses.

In this blog, we’ll be going to share some tips to apply when preparing the meal at home. Good news! Home-cooked without the hassle now with our Intelligent Auto Stir Fry Cooking Machine.

1. Make a meal plan


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Meal planning is the important key to set you up for success. Without a plan in advance, you’ll probably end up grabbing for convenience food instead due to lack of motivation. Meal planning includes writing a detailed note about the ingredients needed for a week so that you won’t miss out on a single item when going grocery shopping. 

Remember a meal plan doesn’t have to be complicated. Simply scribbled on a sticky note (Eg: baked chicken with rosemary herbs, steam fish or stir-fry night.   

Confusing where to start for meal plan ideas? Collaborating with our dietitian now for a personalized healthy and nutritious meal plan!

2. Control meal portion size


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Consuming a large amount of healthy food could mean to contribute to a weight increase. Thus, it is important to have an idea of recommended portions to prevent you from eating more than you intended. 

For Malaysian adults, the recommendation of healthy eating by the Ministry of Health is based on the Malaysian Healthy Plate known as “Quarter Quarter Half“.

3. Opt for whole grains meal plan


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Whole-grains food is generally higher in nutrients such as vitamin B, fiber, magnesium, iron, phosphorus and selenium. Some whole-grains food includes whole oats, whole wheat, buckwheat, millet and quinoa. Try swiping white bread with wholemeal bread, white rice with whole-grains rice, refined flour with whole wheat flour.

How whole grains food assist with your weight loss goal? As whole-grains food is high in fiber, it will make you feel full longer and you’ll eat lesser.

4. Eat more fruits and vegetables


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The daily consumption of fruits and vegetables is important for our health and well-being. They are a great source of antioxidants, fiber, vitamins and minerals.

However, the Malaysian Adults Nutrition Survey in 2014 had revealed that most Malaysians do not consume a sufficient amount of fruits and vegetables based on the recommended daily intake of five servings daily (Source: thestar.com).

When you prepare your meal, remember to add in a portion of fruit or greens. You could make a fruit yogurt smoothie for breakfast, add in a bowl of salad to eat with your slices of sandwich for lunch and try to fill half of your plate with veggies.

You could opt for fresh fruits, dried fruits or baby carrots for snacks.


5. Add in smaller amount of protein 


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Meat is a good source of protein. However, some meats are high in fat. It is advisable to limit your intake of red meat (Eg: pork, beef, lamb etc.) and processed meat (Eg: bacon, sausages, nuggets etc.) to 3 portions a week. Otherwise, go for white meat such as chicken or turkey breast.

However, source of protein does not limit to meat or fish. You could opt for dairy products, eggs, beans or nuts.

When buying meat, opt for the leanest option and without the skin.

Check the video below to understand how to use your hand to measure the amount of meats you should eat.


6. Choose unsaturated fats over saturated fats


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Still thinking fat is the culprit for weight loss? In fact it’s about the types of fat you choose! Unsaturated fats from olive oil, nuts, avocados are vital for your health–it helps your body to absorb the fat soluble vitamins such as vitamins A, D, E and K.

Use a non-stick coating cooking machine to reduce the amount of oil needed.

Click the video below for a better understanding.


7. Limit added sugar and salt


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The average Malaysians have consumed sugar and salt far more than the recommended dosage. Eating too much of either for long term can put you at risk of health issues such as diabetes or high blood pressure. 

The Malaysian Dietary Guideline recommends salt intake of not more than 5g/daily; while not more than 50g of sugar/daily. Good news is you could control the amount if you prepare your meal.

Worry if food tastes bland? You could top up some spices, vinegar or herbs to enhance the taste.

Remember to check ingredient labels on products before purchase.



Healthy meal plan doesn’t mean you shouldn’t enjoy what you eat. You could enjoy a piece of cake as dessert treat. Just be mindful and conscious of what’s putting in your tummy–to achieve the sense of satisfaction and a healthier lifestyle. Remember you should not be stressful about your diet and cooking routine. We’re here to help you, do contact us at 019-787 2868 or drop us an email at info@ihealthy.asia


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