I agree.
But not only Malaysia, it's all over the world! As more and more people get conscious about eating healthy, prices of those food go up. Frustrating, somehow.

I'm a student too, been trying so hard to save money yet hoping to get enough food for working out. Here's what I'm spending on for my diet:

Breakfast - Half-Boiled Eggs x4, Tuna with Bread, Coffee = RM3-4
11am Lunch - Economy Rice at my College Cafeteria. I take two people's worth of portion. Skip drinks, bring water. RM5-ish.
Preworkout Meal - 500ml of Full Cream Milk + Instant Oats. I use Powder form for the milk because I think its cheaper. RM3-ish
Postworkout Meal - Same as above but without Oats. RM3-ish
Dinner - This is a tough one. I have to follow majority votes of my friends on where to go for dinner. Once, I ended up in Pizza Hut where I pay RM12 but only get 3 slices of pizza. If can, I'll eat Economy Rice again. Average about RM8 when include chances of expensive meals.

All in All I guess I spend about RM25 per day for meals. I really love Economy Rice because can have higher protein intake compared to, lets say, Chicken Rice or Fried Noodles. I find those meals really not worth the money. Fried Rice is just rice and a bit of meat for RM4. Chicken Rice give you half the amount of a quarter chicken with rice, RM4. But for Economy Rice, can get two huge scoops of chicken, two huge scoops of vegetables, two eggs, and add rice for RM5.

This post has been edited by Xalvin: Jun 13 2009, 04:44 PM

yes, economy rice and mamak rice is the cheaper alternative for good protein source. Or if you can, buy the roast chicken from giant/tesco/carrefour . And cook your own rice or any complex carb

Oh, forgot to include in previous post.
I just moved out, I've never cooked anything in my life, and I'm currently interested. I was hoping anyone here can recommend me a nice method of fixing up a good meal with high protein. Basically, I've only known how to boil eggs, fry meatballs, cook Maggie Mee and such. Anything that needs a recipe to do, I'm completely clueless.

So, is there any cheap and relatively easy methods for me, a beginner cook, to fix up a meal? I currently don't have rice cooker, so how much more of chicken meat should I eat? Half Chicken good enough? If not enough maybe add a few eggs or Meatballs. I'm guessing I would just boil the chicken and then eat with Tomato or BBQ sauce. Or you guys got any other easy-to-do recipes for chicken? Vegetables I guess I'll go with Salad-type: Lettuce, Cucumber, Fruits etc. Frying Chinese Vegetables feels kinda hard.

This post has been edited by Xalvin: Jun 13 2009, 05:03 PM

As for me, I will cook my own brown rice + dall (high in protein) . Chicken and meat, I just boil cause I don't know how to cook. Add salt/ketchup/bbq sauce or whatever if want some flavour. Maybe cana sk a forumer named myremi for a recipe suggestion

Here are some of the things I do

Rice Cooker/Steamer - I usually buy Chicken Fillet from Parkson at about RM5 + Broccolli RM2/Cauliflower RM2. Brine with salt for 20 mins and have it steam. I always have this for dinner as this is the only free time I get at home.

Protein - The only supplements I take is fish oil + multivits. I have no choice but to make sure that my diet consists of balanced meals. I try to make sure I have at least 3x intake of vegetable on daily basis. And I eat a lot of eggs. At least 1 yolk, the rest without yolk. GOMAD style, I drink as much milk as I can. Milk can be expensive so I restrict myself to 1 litre a day.

Mixed Salad - For either brunch/tea, you can buy mixed salad with cherry sized tomatoes from Jusco for only RM5. This can feed up to 3 - 4 brunches/tea for 2 - 3 days.

Green tea - Whenever I thirst for soft drinks or juices, anything else other than water. I just visualise the green tea as soft drink. Good way of increasing anti oxidants.

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Added on August 13, 2009, 11:56 amDoes anybody know where I can get cheap and healthy tuna in spring water in M'sia? I use to eat the small canned on daily basis when I was studying iN Australia, John West brand, pretty good, I always buy them for 1.50AUD.

I can't seem to find it in M'sia. Malaysia only have the funky ones like olive oil, spicy, and etc. etc.

This post has been edited by NekoRacing: Aug 13 2009, 11:56 AM

I eat 1 can a day myself. Always looking around for promotion prices, they're not exactly cheap here.

Best i find sometimes is the TC BOY brand at RM3.99. Normally ayam brand would cost around RM4.30-4.50.

If you go to giant of similar hypermarkets, there are some unknown(China) brand going for RM2.80~

I just bought some. Greenseas Tuna chunk in springwater for rm7.90. So expensive. Thought I tried some.

might i suggest boiled pasta with prego canned sauce
costs you about 10 bucks for 2 servings at the very least you can forgot about maggi mee. thats just bad.
uhm i found a way to make scrambled eggs in the microwave its pretty nifty cause you can throw in some ham and cheese and there you go.

is it good eating tuna in can daily?coz i heard that we will get an excessive amount of mercury,which is not good for our body~

Breakfast
- 1/2 litre milk. RM2.50
- Muesli + Milk. RM2
- Seedless Grapes. RM3

Brunch
- Crunchy Granola Bar Oats n' Honey. RM 1.50


syarehey,
I am not too worried about the excessive mercury. I believe a can of tuna is always better than having fried bananas or kueh.

Here's what my meal plan looks like(atleast when i manage to get all the ingredients)

Breakfast:
Oatmeal
3 whole eggs
1 glass HL milk
Multivit

Mid-morning snack:
2 slice whole meal bread with peanut butter

Lunch:
1 chicken breast
mixed vege large serving
Rice 1/4 serving or oatmeal
Vitamin B complex

Preworkout:
1 scoop whey
1 apple
L-Carnitine(sometimes)

-Workout-

Postworkout:
1 scoop whey + creatine + dextrose/glucose polymers

Dinner:
1/2 serving pasta
1 can Tuna in Olive oil/Sunflower oil
Vitamin E

Snack:(sometimes depending on energy levels n food intake throughout the day)
4 whole wheat crackers + peanut butter
Nuts

Bedtime snack:
1 slice wholemeal bread
Fish oil(not taking any currently)
1 glass HL milk

hi, may i ask something, i'm newbies in bodyduilding, my weight is 100kg, should I maintain n playing, or i should turun kan weight? any menu plan from breakfast to dinner??? please help me... tq...

I need to know wat to eat, my parents always during dinner bring me to hawker i dun wan to eat much carbs!!! So what should i eat

HI. If you are often eating at hawker, you can order ala carte single portion type of meal like egg rice, meat rice, deer meat rice.. Except, specially ask to replace rice with vegetables. my friend hires a personal trainer from Bodybuildermalaysia and it proves to pay a long way. You have a friend to eat with or guide and motivate you too.

Haha yea i eat chap fan for lunch i usually eat without rice, lots of vege and some chicken and egg for protein

should pin this thread

Nasi Lemak Ayam for me.

sometimes, fried rice with sunny side up egg.

Of course its ok.

Didn't you see Darklight's post?

He eats 5 eggs with yolk per MEAL.

old post

For bulking, as sarawakian, Laksa Sarawak, Mee Kolok. Umai is also a great food that contain a lot of protein.