Dear all bodybuilders,

I am currently in my 20s, just joined workforce. Therefore, I am quite tight on budget in terms of spending.

As I rarely have breakfast and just grab the foods I have in my office pantry and my lunch time I always eat out with my colleague at nearby economy rice shop. (RM6-RM9)

Then there's only dinner that I need to spend money on. I have calculated that I should spend only RM 250 per month on weekdays then I can spend higher a bit during weekend to enjoy a little.

Need some ingredients suggestion to cook a cheap yet healthy meal. Even better if you guys have any recipes suggestion.

Thanks.

U bulking or cutting?

Healthy meal = keep the ingredient simple and straight forward. Get your protein, carb and fat source in check base on your TDEE, eat the vege and fruit, eat good fat source. Drink loads of water.

Chicken breast - RM10 per kg (pasar price)
Rice - RM0.50 per bowl
Vege - RM1 per serving (around 100g)
Fruit - RM1-RM1.50 per serving (around 100g)
Egg - RM0.5 per egg
Other carb source eg Sweet potato - around RM1.5 per serving (around 120-150g)
Salt / spices - not expensive

Good oil (palm, olive, lard, any seed oil), fish can be expensive
Whey is not expensive

This post has been edited by helven: Nov 18 2019, 03:26 PM

Wow! That chicken breast really cheap wor. I bought at Jaya Grocer, 1 pack consist of 2 pcs about RM9++ with 400gm++.


Btw bro, i tend to eat Ramly burger patty 2pcs everyday for supper to hit my target calorie and protein. I know its not healthy. But it cheap (about RM1.10 per patty), and consist of 200cal, 10gm protein per patty.

Any suggestion for replacement?

Egg / Milk / Whey protein

I definitely wont say it is not healthy. Imo not healthy when you eat something excessively / imbalance diet.
Patty consist of high saturated fat because patty is not made with lean meat, saturated fat alone is good fat provided you consume in a balance amount, but in our asian diet, we consumes loads of saturated fat all types of food, thus it can be excessive.
It also consist high sodium, again sodium alone is not bad, it is needed by us. Eating patty might break our threshold (5g), so if you diet is low in sodium, the sodium in the patty is not an issue.
Might have sugar = simple carbs. imo sugar ain't just calories
https://www.youtube.com/watch?v=M4chH0nEvRs

Next which I have no evidence. Quality of meat. Since it is process, you won't know the meat source, quality and freshness. This is one point to consider when you pick your food.

Thanks guys.

I have tweak my meal plan and eat considerably. Right now i change to 2pcs beef patty to, 150-200gm chicken breast Nando's style. Haha

But downside is chicken breast not proving much calorie. At the end of the day i just topup calorie needed with bread instead.