Hi guys, I think most people are looking for healthy yet nutritious food at a good price. Like minded, mind sharing what's the best 3meal plan for 3300cal/day? Weight 70kg and 177cm height

Current meal plan for breakfast,
2egg, 1slice of cheese, either 2scoop of greek yogurt/250ml milk

In between peanut butter with wholewheat bread

Lunch,
Any as follow colleagues

Dinner,
Home cooked chicken/pork/fish, egg, vege and rice.

Before sleep, greek yogurt or milk.

Supplement: Blackmore Fish Oil 3capsules/day

Best meal plan is meal plan that fit into your lifestyle(taste, cost, preparation time, access) for 10+ years.

Personally I dont eat spicy food, it is not 'best' for me but could be 'best' for you.

I like turkey and all my friends n family dont, it is a syok thing sendiri.

I am not allergic to any food but I dont take daily product such as milk as much as people do because it will make my mucus thick and I dont like the feeling.

People say olive oil is good, but I dont like the taste. So I wont torture my taste bite to eat something I dont like to make my life miserable.

Only yourself know what's best for you by tweaking your meal from day to day.

Unless you're prepping, those small details like GI, doesn't matter, the big pictures and consistency does.

Due to time and cost constraints, my food consist of chicken, pork, vege, bread, rice, noodle, meehoon, whey and egg. Spice, milk, choco powder, sometimes coffee are things I use to tweak the taste of my food.

True, best to each taste. Maybe I should ask what brand of product provide good amount of nutrient at reasonable price instead? haha

Eg. Peanut butter by Lady's choice, Greek yogurt by Sunglo(recommended by one of the forummer in this section), groceries from family store,etc

Low carbo, high protein. You can choose your food based on this criteria. Example, rice is no no.

Breakfast should be simple and light to start your day. The name itself indicates break and fast. No specific meal plan but here's a few example.

A simple bread and butter with coffee (no sugar), eggs on toast, yoghurt with fruits and etc. You can build your menu and rotate around so you won't be bored.

Lunch can consume slightly heavy cause you'll need energy to last your day. If you really want to take rice, take as minimal as you could and then veges and meat. Other meal like wan tan mee and soup noodle is okay too. Fried food and oily food is no no.

Dinner should be as light as possible. You can still go for soup noodle and wan tan mee. All and all, it's all about calories. If the input is lesser than output then you'll lose weight.

This post has been edited by Duckies: Jul 30 2019, 07:55 PM

Hi Duckies, appreciate your input! However 3300cal is hard to achieved with low carb..I am here to bulk up with quality, reasonable price good food. Cheers!

Rice - I just buy basmathi(if price is max at RM32 which is rare) or Ecobrown.
Whey - ON
Milk- HL is best bang of buck. But mixing the white milk with whey doesn't taste as nice as Dutch Lady for HL milk has very thick taste, Choco is nice if you don't mind the (carb) sugar. Milk usually is a taste tweak to my boring whey, 20ml per serving, once in a while.
Bread - Massimo (cheap)
Cooking flavouring - Mc Cormick, Ajinomoto.
Cooking oil - Helang / Pisau (I have yet to study much about oil so I maintain as it is)

Other these this most of my food are raw food, they got no brand, my meat from Jaya Grocery.

I don't mix max (price/nutrition value) my junk food as it defeats the purpose of junk, taste matters, reasonable price will do.

Poor kid like me cant afford fish, else fish will be my most fav meat.

Stuff I seldom or don't eat but if I do, I will make my own
- peanut butter (you'll be surprise how easy to make that)
- cookies
- cake

Sorry my input may not be helpful lol

You obviously didnt read, or you simply dont know what TS want.

Why wan tan mee but not rice?

Where to buy cheap Greek yogurt in Malaysia?

And not to mention a lots of conflicting information

I not sure if its the cheapest but I got greek yogurt from AEON for RM14 with 5% cashback using CC.

True to its own. Mind share some tips of yours perhaps? Thanks for your comment

-deleted double post -

This post has been edited by w3sley: Aug 29 2019, 12:39 AM

Is there any group chat on fitness tips? Please email me vincentho81@gmail.com

You can PM me your whatsapp number and i'll add you in. Not much ppl though.

Wow! Can i join? But i just newbie.

Can no problem.