Hitting your protein target doesn't need imported powders or expensive cuts. Malaysian kitchens are full of cheap, high-protein food.
The everyday heroes
- Eggs: about 6 g of protein each. Boiled, half-boiled or in an omelette.
- Tofu and tempeh: tempeh has around 19 g per 100 g. Great in sambal or stir-fries.
- Ikan kembung and sardines: affordable and rich in omega-3 fats. Canned sardines in tomato sauce work in sandwiches and nasi goreng.
- Chicken breast and thigh: buy whole chickens or bulk packs and cook in batches.
- Dhal and kacang kuda: lentils and chickpeas give protein plus fibre.
- Milk and plain yoghurt: easy snacks between meals.
At the hawker stall
Ask for extra egg or chicken instead of extra rice. Choose ayam bakar over ayam goreng, sup over curry, and add a side of tauhu or vegetables. A plate of nasi campur with two protein dishes and one vegetable often beats a fast-food meal on both price and protein.
A simple day around 110 g
- Breakfast: 2 half-boiled eggs, wholemeal toast, teh tarik kurang manis
- Lunch: nasi campur with ayam bakar and tauhu
- Snack: plain yoghurt with banana
- Dinner: ikan kembung, sayur, half a cup of rice