Perfect 🌾 That’s very helpful — knowing your food preferences makes it easy to create something practical without forcing big changes. Since you’re doing light calisthenics to reduce body fat and build functional strength, the goal is to:
- Keep your energy steady (not hungry or weak).
- Control portions of rice while keeping protein and fiber high.
- Use local Malaysian food that feels familiar — not expensive “fitness food.”
Here’s a simple Malaysian-style daily meal guide that fits your lifestyle 👇
🍱 Simple Malaysian Food Guide for Light Calisthenics
🍚 General Rule
- You can still eat rice three times a day, just adjust the portion:
- ½ plate rice (around 1 small bowl)
- ¼ plate protein (chicken, fish, egg, tofu, tempeh)
- ¼ plate vegetables (broccoli, carrot, cauliflower, brinjal, corn)
- Drink plain water frequently — at least 6–8 glasses daily.
- Avoid sugary drinks (teh tarik, Milo ais, etc.) to reduce calorie surplus.
🌤 Breakfast Options (choose one daily)
✅ Goal: energize muscles for the day, not feel bloated.
-
Option 1:
Nasi lemak (small portion of rice) + boiled egg + cucumber + sambal (limit oil). -
Option 2:
2 slices wholemeal bread + 1 boiled egg or half tin tuna + banana. -
Option 3:
Oats or instant oatmeal with low-fat milk + sliced banana. -
Option 4:
Half plate fried rice (less oil) + 1 fried egg + broccoli or carrot side.
☕ Drink plain coffee or tea without sugar if you like caffeine.
🍛 Lunch Options
✅ Goal: satisfy hunger, give energy for activity, control carb intake.
-
Option 1:
½ plate white rice + grilled or steamed chicken + broccoli/cauliflower + soup or clear vegetable dish. -
Option 2:
Nasi campur: choose fish or chicken without gravy + 1 vegetable (brinjal, corn, or carrot) + 1 spoon sambal only. -
Option 3:
Fried rice (small portion) + 1 egg + vegetables.
💡 Tip: Ask for kurang nasi, lebih sayur at stalls.
🌇 Dinner Options
✅ Goal: light digestion, help recovery from exercise.
-
Option 1:
½ plate rice + grilled fish + steamed cauliflower and carrot. -
Option 2:
Vegetable soup with chicken or tofu + 1 small bowl of rice. -
Option 3:
Omelet with vegetables (broccoli, corn, brinjal) + small rice portion. -
Option 4 (light meal):
Boiled corn + banana or protein shake (if you prefer lighter).
🍌 Snacks (optional, once daily)
Choose 1 when hungry between meals:
- Banana
- Handful of roasted nuts (no salt)
- 1 slice toast with peanut butter
- 1 boiled egg
🥦 Weekly Target
- Eat your vegetables every day (even a few spoonfuls).
- Keep one “cheat meal” a week (like nasi kandar or fast food) to stay sane.
- Focus on eating slowly — let your brain signal fullness.
🧠 Simplified Portion Trick (hand guide)
Use your hands to control portions:
- 🍚 Carbs (rice): 1 cupped hand per meal
- 🍗 Protein (chicken/fish/egg): 1 palm
- 🥦 Vegetables: 1–2 fists
- 🧈 Fat (oil/sambal): 1 thumb
Would you like me to make this into a matching HTML section (like the 7-day exercise one), so you can post both as one blog series — “Calisthenics and Malaysian Diet for Beginners”?
No comments:
Post a Comment