10 Quick and Healthy Meals for Students on a Budget
(Malaysia Edition)
As Malaysian students, juggling academics, social life and finances can be a challenge. Often, the easiest compromise is on meals - opting for fast food or skipping them altogether. But eating healthy doesn’t have to be expensive or time-consuming. With a little planning and creativity, you can whip up meals that are nutritious, budget-friendly, and quick to prepare.
Here are 8 meal ideas perfect for busy students like you.
1. Fried Rice with Vegetables and Egg
Cost per serving: ~RM5
This Malaysian favorite is versatile, quick, and affordable. Start with leftover rice, toss in chopped vegetables (carrots, peas, or whatever you have), and scramble an egg for protein. Add a splash of soy sauce or oyster sauce for flavor.
Recipe: Egg Fried Rice Recipe
Pro Tip: Freeze portions of rice to avoid wasting leftovers and save cooking time.
2. Spicy Mee Goreng with and Spinach
Cost per serving: ~RM6
Mee goreng is a student staple, but you can make it healthier by adding tofu or chicken cubes for protein and spinach for a dose of iron. Use a minimal amount of oil and season with a light soy sauce, chili paste, and lime for a tangy kick.
Recipe: Spicy Mee Goreng (Asian Fried Noodles)
Quick Hack: Replace instant noodles with whole-grain noodles for a healthier twist.
3. Chicken and Salad Wraps
Cost per serving: ~RM7
Use store-bought wraps or pita bread and fill them with shredded chicken, lettuce, cucumber, and a drizzle of yogurt or mayonnaise. This meal is perfect for on-the-go lunches.
Recipe: Chicken Salad Wrap - Nourished by Nic
Budget-Friendly Tip: Use canned tuna or sardines as an alternative protein source.
4. Simple Stir-Fried Kangkong and Rice
Cost per serving: ~RM4
Kangkong (water spinach) is one of the most affordable vegetables in Malaysia. Stir-fry it with garlic and a dash of soy sauce, and pair it with plain rice. Add a fried egg for extra protein.
Recipe: Sambal Kangkong | Stir Fried Water Spinach
Nutrition Boost: Sprinkle sesame seeds on top for added texture and nutrients.
5. One-Pot Chicken and Vegetable Soup
Cost per serving: ~RM8
Combine chicken, carrots, potatoes, and cabbage in a pot with water and a bouillon cube for a comforting, nutrient-rich meal. Make a big batch and store portions in the fridge for a quick reheat.
Recipe: Chicken Vegetable Soup (Easy One-Pot Recipe)
Time Saver: Use a slow cooker to prepare this while you focus on your studies.
6. Roti Canai with Homemade Dal Curry
Cost per serving: ~RM4
While roti canai from the mamak is affordable, making your own dal curry at home allows you to control the ingredients. Lentils, garlic, onion, and curry spices are all you need to create a hearty and healthy dish.
Recipe: Dhal Curry - Southeast Asian Recipes
Pro Tip: Lentils are high in protein and incredibly cheap—perfect for a student budget.
7. Nasi Lemak with a Healthy Twist
Cost per serving: ~RM6
Prepare your own version of Malaysia’s iconic dish by steaming coconut-infused rice and serving it with boiled eggs, cucumber slices, sambal, and anchovies. Opt for baking the anchovies instead of frying to reduce oil consumption.
Recipe: Malaysia Day Nasi Lemak : A Heart-Healthy Twist on Malaysia’s Beloved Classic - BookDoc
Budget Hack: Skip the peanuts or use them sparingly to save money.
8. Pasta with Garlic, Oil, and Chili (Aglio e Olio)
Cost per serving: ~RM6
This simple Italian dish can be made Malaysian-style by using chilies instead of chili flakes. Boil pasta, sauté garlic in olive oil, toss everything together, and season with salt and pepper.
Recipe: Pasta Aglio e Olio
Add-Ons: Sprinkle grated cheese or toss in canned tuna for extra flavor.
Healthy eating as a student in Malaysia is not as daunting as it seems. By choosing simple recipes with affordable ingredients, you can fuel your body and mind without breaking the bank.
Remember, a little effort in the kitchen goes a long way toward a healthier, happier you!
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