giant black pepper roast chicken . I eat half. Then feel quite full. Add some salad and will feel full

Eat 1 yolk a day is ok. Egg white, you can eat as much as you want. 10 also can. 2 egg yolk is ok if you exercise.

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

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