Hi, i would like to know on what cheap food that i can eat to maintain a healthy calorie intake?

I usually eat the usual nasi campur. Assuming those are not good for losing weight?

First of all, how much is your required calorie intake?

Start food prepping. I make nasi goreng with brown rice, vegetarian meats, chicken breast, etc

I weigh 70kg now with 170cm in height.

So based on the calorie calc, i should only take in 1500 to start losing weight. I dont aim for bodybuilding or lean muscle build. Just wanted to lose weight.

meal prep.

Normal male should be eating 2500 kcal per day for maintenance. 1500kcal is way too little and extreme for losing weight. That's close to BMR already.

Is it possible to lose weight by having heavy lunch with huge portion meal and no meal during night time except drinking water?

Doesn't matter how you split the consumption throughout the day, if your daily calorie intake is lower than your maintenance calorie, you will lose weight.

Got it.

If you calculated scientifically or through proper channel and you’re 1500 maintenance , just eat lesser than that. Everyone metabolic rate differs . Normally Endomorph have really low metabolic rate , which in my case for mine was only 2000 maintenance despite being quite muscular .

Your main objective
1. cheap food that
2. maintain a healthy calorie intake

So I will suggest base on these 2 points and disregard the rest.

What to eat
1. Chicken breast (cheapest meat with condense protein)
2. Rice (cheapest carb compared to bread, noodle)
3. Cheapest vege you can find in grocery (vege price fluctuates, just pick the cheapest per kg one)
4. Drink only plain water.
5. Drink only beverage found in office pantry.

Cook your own
1. Gather a few aunty, maybe 10, buy meat in big bulk and bargain for discounted price.
2. Buy the price cut vege / meat from Tesco, check if they are still in good condition.
3. Store your meat in office fridge (no electricity cost involved)
4. Buy a rice cooker, bring it too office and use office electricity to cook your food (no electricity cost involved)
5. To further lower the cost to maximum, add no seasoning, just boil it. Steal Mc Donald's salt / pepper / chilli sauce / tomoto sauce and ciao if you want/dare.
6. Use office dishwasher

Eating out
1. Only buy meat from zap fan stall, take the sauce as it wont be counted to the price
2. Cook your own rice in office
3. Use office dishwasher

Lastly
https://goodyfeed.com/7-ways-get-free-food-...apore-malaysia/

You really to get something like milk products for protein intake which will be cheap. If you can't affor meat you should try eggs and milk for now. That's the most important things for you at the moment, when you will be fed up with them - try the eggs then.

Easiest way for you to eat less is to spend less on food.

Meal prep is probably the best way to lose weight.

But if you have no time to meal prep eating out is ok but I usually do is to limit RM10 per day for food expenditure.

Get protein shake for cheap high protein source. You want to ensure high protein intake when you are dieting to retain your lean body mass so that the weight you lose is fats instead of muscle.

RM10 per day for nutritious calorie dense food.. kinda impossible these days eating out, right? RM10 per meal is about right...

You actually can do it. I get enough fibers by eating gardenia wholemeal bread (green) which is cheap. Fruits and Veges you can buy cheap at Giant. Also if supplement with multivitamins could help if you are very worried about getting micronutrients in.

But that's no longer under the definition of eating out, right?

My bad. Meant to say that RM10 per day eating out can only be done when you have all the necessity at home prepared (fiber intake and micronutrients)

All cool, no worries, thought I have done eating out with RM10 per meal wrongly lol.

Provided that you cook, you can technically sustain with around 10 bucks per day (and need to be able to stomach chicken only lol).

If you buy those chicken breast or fillet, can get about 500g for about 7 bucks if i remember correctly. (have not been cooking). ingredients to cook etc with rice (also cook yourself) should bring to about 10 bucks.

500g of chicken breast already have more than 100g of protein already so good enough for standard weightloss diet

Zap Fan kurang nasi , more vege

My 3k cals 180g protein BB diet cost me RM20/day.

So RM20 a day. All cook myself.

If you want to eat more protien with low budget then follow these Items.It will make you stronger than you think.

1.Fish
2.Almonds
3.Eggs
4.Peanuts Butter
5.Beans
6.Soybeans
7.Peas
8.Paneer
9.Oats
10.Chiken Breast