You don't need too much protein I think. Daily protein requirement for guys would be 50g which can easily be fulfilled by most Malaysian breakfast and lunch. You don't need to prepare your own food but you can't deny it's a lot more healthier since you know what you put in the cooking.

Personally, whenever I eat out I will take only half the rice, veges that fill most of the plate and for drinks I'll just choose plain water. It's a little hard to get used to but it's alright.

Do you have any health concern that you're trying to fix by through diet right now?