Effective Meal Plan for Weight Loss in Malaysia

In current times, the craze for having an ideal weight has increased. However, the rate of obesity and weight-related diseases is also multiplying because of lifestyle changes and dietary habits. In these circumstances, people look for an effective meal plan that can show striking weight loss results.

Losing weight can be challenging, especially when you’re navigating the diverse and delicious food culture of Malaysia.

Weight loss is a tricky goal and usually, people are more determined at the beginning of their weight loss journey and then start to lose motivation. For example, if you say that you will stop eating all of your favourite dishes then it can make you feel unhappy at the end of the day. So it is better if you stay realistic and modify your Malaysian recipes.

Before looking forward to any meal plan for weight loss in Malaysia, understand these prerequisites that will make the meal plan effective:

– Set SMART Goal:

Set specific, measurable, achievable, relevant, and time-bound weight loss goals. Don’t indulge in overexcitement and commit to goals that you can’t achieve. This approach will bring down your morale. So, understand that small steps are the key to success.

– Focus on physical activity:

Try to stay energetic and include physical activity in your routine. Without exercise weight loss journey becomes tough and it is like chasing rainbows.

Endeavor for 30 minutes of exercise daily empty stomach or 2 hours after the meal intake (1).

Besides this, concentrate on these;

– Balanced Nutrition: 

Balanced nutrition is achieved by making a proper exchange list of food groups. It ensures that your meals have a good balance of protein, carbohydrates, and healthy fats.

– Portion Control: 

Even healthy foods can lead to weight gain if eaten in large quantities. In case, if you are not familiar with the serving size of food groups then you can adopt the golden rule of portion control. Reduce the size of your serving plate from large to small.

– Hydration and proper sleep cycle: 

Hydration is the key player that can speed up your weight loss (2). So, drink plenty of water throughout the day. Besides this, try to fix your sleep schedule and get a peaceful night’s sleep.

How does weight loss happen?

You can shed pounds when your daily intake exceeds your energy expenditure. It usually happens when you increase your physical activity and decrease caloric intake.

So, you all need a meal plan that is calorie-deficient. Moreover, we care about your long-term health so we encourage you to eat all food groups in your diet to ward off chances of any nutritional deficiency.

Often, people get sick after rapid weight loss if they haven’t sought any expert advice or information from a reliable source.

Meal plan for weight loss in Malaysia:

Until now, you’ve been enlightened with tricks to make the meal plan effective. We have designed a one-day meal plan for you that includes Malaysian cuisine. A meal plan like this can make you see the difference in your weight and inches within a few days. 

Note: These meals are set after considering the servings of food groups (3).

Servings of food groups in the meal plan for weight loss:

– Starch 6 

– Protein 5

– Fat 3

– Fruits 2

– Vegetables 4

– Milk 2-3

– Nuts 1

Breakfast: Nasi Lemak with Egg and Vegetables.

Usually, this dish is prepared by cooking rice in coconut milk along with pandan leaves, ginger, garlic, fenugreek, white jasmine, and bay leaves. But for making it weight loss compliant use low-fat milk for cooking and serve it with a boiled egg and vegetables to increase its nutrient content.

This breakfast is a power-packed meal that can keep you energetic all day and you will also be blown away by its aroma.

Mid-morning snack: Fruit Bowl

This snack should contain sugar that can carb your sweet tooth and can give you a dose of serotonin. Also, it should be light on the stomach.

Papaya contains a surplus amount of fibre that can aid in weight loss and pineapple provides lots of antioxidants. This fruit bowl will boost your immunity.

Lunch: Chicken satay with Thai peanut sauce:

How can we forget to put everyone’s favourite chicken satay in your meal plan?

This irresistible dish will lighten up your mood. It is a grilled dish and can be prepared without using oil (4). Serve it with Roti Cana.

Evening snack: Soy Milk with Nuts

This combination is good for your health as it provides vital nutrients like vitamin D, calcium, and omega-3 fatty acids. It will maintain your skin, bones, and hair health.

Dinner: Fish curry with brown rice

The goal of this meal plan is to make you stick to lean protein. It helps in increasing muscle mass without building up fat stores in the body. 

Fish is the best source of fat-free protein and a true Malaysian can’t miss this out!

So, prepare fish curry for dinner by using spices like turmeric, ginger, kaffir lime leaf. These will enhance the taste and you will dive into flavours. Serve it with cucumber slices.

Make your weight loss journey delightful by thoughtfully satisfying your satiety levels with delicious and nutritious meals. We are certain, this meal plan will not disappoint you in any way!

So, get ready to shed some pounds!

If you need guidance on effective meal plan for weight loss, connect with our dietitian or download our mobile app to get in touch.