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 How to eat out but achieving relatively clean diet, Dumb but genuine question

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TSartimus P
post Jul 12 2019, 03:49 PM, updated 5y ago

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Yes it's a dumb question but I would really want to know if there is any tips to eat out and gaining enough protein BUT with less oil and sodium?

 

I'm working out 3 times a week but I'm conscious that I'm not following a good diet.

 

Goals: 2000 calories 130g protein (skinny fat guy)

 

Budget: rm25-30 per day

 

Current diet:

Breakfast - oats with banana or 4 eggs, 1 cup of black bean powder milk

Lunch, teatime, dinner - 3 meals of zap fan (less rice more meat)

Before sleep: Pea protein shake

 

My concern is the 3 meals of zap fan daily does contribute a lot in fats and sodium. Is it possible to achieve proper diet eating out because my apartment doesn't allow me to cook.

 

Appreciate your advice, thanks!


TSartimus P
post Jul 12 2019, 03:58 PM

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Edit: allergic to milk and peanut butter
ah_suknat
post Jul 22 2019, 08:15 AM

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Wash/dip your zap fan lauk in hot water/clear soup before eat.

It will wash away the oils.

This post has been edited by ah_suknat: Jul 22 2019, 08:15 AM
helven
post Jul 22 2019, 11:11 AM

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- Sodium is not bad. We need sodium, 5g per day.
- Take less gravy, or dish with no gravy.
- Maybe steam your own rice (basmathi rice), rather than paying zap fan stall, you get tastier rice for the same amount of money spent.
- Cook your own vege, it takes 5min, so you can allocate the money saved for more meat.
- Take fried stuff once in a while, because they reuse the oil idk how many times, but it saves alot of cost. https://www.straitstimes.com/singapore/how-...g-oil-be-reused
hondaracer
post Oct 9 2019, 10:24 PM

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4 eggs per day is too much? You take the egg yoke? No? Do you know how much cholesterol is recommended?
hondaracer
post Oct 9 2019, 10:25 PM

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How much rice you eat? At lunch, teatime and dinner?
john123x
post Oct 9 2019, 10:26 PM

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QUOTE(artimus @ Jul 12 2019, 03:49 PM)

My concern is the 3 meals of zap fan daily does contribute a lot in fats and sodium. Is it possible to achieve proper diet eating out because my apartment doesn't allow me to cook.

 
*
how about induction cooking?
hondaracer
post Oct 10 2019, 07:58 AM

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Hi,

When you go zap fan stalls:

(1) Avoid deep fried meats, like fish and chicken. Once a week is ok for 1 meal.
(2) For meat, take steamed/boiled chicken/fish.
(3) Minimize meat dishes with gravy looking lots oily particles.

(a) Avoid vegetables which are deep fried, or fried. Do not know how much oil used.
(b) Take "cheng chow" veg dishes.
© take spinach, kale or brocolli if it is available, higher protein level.

For rice, eat enough for your calorie needs. If rice makes you put on fats, cut by half on nontraining days and fill up by veg dishes and monitor body fat levels.
krofal
post Nov 4 2019, 05:18 PM

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Bro you trying to bulk or cut? Why are you eating chap fan during tea time lol. You can always buy chicken breast (white or roasted) from chicken rice shop, but ask for white rice instead of the oil rice. Then just spend another RM2-3 get leafy greens from chap fan shop.
unclemike
post Nov 19 2019, 05:41 PM

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Eating "Healthy" outside aint cheap. zap fan, nasi campur & mamak mana ada healthy one.

If you are really health conscious, cooking your own meal is still the best. Else, eat your meals at those stalls advocating healthy food such as fishbowl etc.

This post has been edited by unclemike: Nov 19 2019, 05:42 PM

 

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