So you’ve splurged on Raya and, like me, ate too much in over the long weekend. You might be thinking how can I save money on meals for the next week while eating sort of healthily?
Is spending RM250 possible for two people? Yes, RM250 for a whole week of delicious and nutritious meals for you and your partner is possible.
First of all, here are the basic principles of my meal plan:
– Eat more plant-based foods and less meat. Plant-based foods are cheaper, healthier and better for the environment. Meat can be expensive and high in saturated fat and cholesterol. I’m not saying you have to go vegan or vegetarian, but try to limit your meat consumption to once or twice a week, and choose lean cuts or poultry.
– Cook from scratch and avoid processed foods. Having just eaten a McDonald’s Grilled Chicken Burger (albeit the grilled chicken piece being tinier than my palm) with fries last night I feel like a hypocrite, but I’ve not had McDOnald’s in years so I’m pardoned. Processed foods are loaded with salt, sugar, preservatives and additives that can harm your health and your wallet. Cooking from scratch allows you to control what goes into your food and save money by buying ingredients in bulk or on sale.
– Plan ahead and shop smart. Planning ahead is key to sticking to your budget and avoiding food waste. Make a list of what you need for the week and stick to it. Shop around for the best deals and compare prices. Buy seasonal and local produce when possible. Use coupons and loyalty cards if you have them.
– Use leftovers and get creative. Don’t throw away food that can be reused or repurposed. Leftovers can be turned into new dishes with some simple tweaks or additions. For example, leftover rice can be made into fried rice, leftover chicken can be shredded and added to salads or sandwiches, leftover vegetables can be blended into soups or sauces.
– Drink water and limit alcohol. Water is essential for your health and hydration, and it’s free (except in some restaurants that charge you RM0.50 or insist you drink mineral water)! Drink plenty of water throughout the day and avoid sugary drinks like soda, juice or energy drinks. Alcohol can be expensive and high in calories, so limit your intake to special occasions or weekends.
Now that you know the basics, let me show you an example of a one week meal plan for two people with RM250. This is based on my preferences, so feel free to adjust it according to your own needs and tastes.
Monday
Breakfast: Oatmeal with banana
(Est RM10 per 1.3kg bag of Oats + RM2 for 2 bananas)
Lunch: Vegetable stir-fry with tofu and rice (Est RM4 for Kailan + RM2 for tofu + rice which you should have at home)
Dinner: Spaghetti with tomato sauce and cheese
(Est. RM3 for spaghetti (can be used for 4 meals) + RM5 for tomato sauce in a can + RM20 for 100g of parmesan cheese which can be used about 10 meals)
Total Estimated cost: RM46
Tuesday
Breakfast: Scrambled eggs with whole wheat toast and jam
(Est. RM2 for 4 eggs, RM4.70 for a loaf of bread and RM12 fo 340g jam)
Lunch: Chicken salad sandwich with lettuce, tomato and mayo
(Est. RM12 for boneless chicken + RM6 for lettuce, tomato + RM5 for mayo)
Dinner: Mushroom soup with bread and butter
(Est RM5 for a can of soup + bread you bought earlier for breakfast + butter which you have in your fridge already)
Total Estimated Cost: RM42.70
Wednesday
Breakfast: Pancakes with honey
(Est RM12 for pancake mix + RM11 for 500g CED Pure Honey)
Lunch: Vegetable curry with chickpeas and chapati
(Est RM7 for cauliflower and chickpeas and curry powder + RM2 for chapati made with Atta and water)
Dinner: Roasted chicken with potatoes and carrots
(Balance uncooked boneless chicken from yesterday + RM5 for seasoning + RM6 for potatoes and carrots)
Total Estimated Cost: RM43
Thursday
Breakfast: Oatmeal with banana
(Oats + RM2 for 2 bananas)
Lunch: Leftover chicken sandwich with mayo and cucumber
(Balance roasted chicken from dinner + mayo + RM2 cucumber)
Dinner: Fried fish with rice and cucumber
(Est. RM5 for 2 pcs cencaru or kembung + balance cucumber from the morning)
Total Estimated Cost: RM9
Friday
Breakfast: French toast with maple syrup and sausages
(Est RM2 for eggs + RM4.70 for a loaf of bread + honey + RM10 chicken sausages (10 pcs)
Lunch: Beehoon soup with beef and vegetables
(Est RM5 for pack of beehoon + RM10 beef + RM3 sawi, onions, ginger)
Dinner: Pizza with cheese, mushrooms and chicken sausage and mushroom soup
(Est RM10 for pizza base, RM5 for can of mushrooms + sausages from the 10 pcs bought earlier + RM12.75 for 200g mozarella cheese + RM5 mushroom soup)
Total estimated cost: RM32.75
Saturday
Breakfast: Omelette with cheese and mushrooms with bread
(RM2 for 4 eggs + mozarella cheese and mushrooms from earlier)
Lunch: Chicken Salad with lettuce, tomato, cheese and dressing and Tomato Soup
(Balance boneless chicken + RM5 for lettuce and tomato + mayo and RM5 tomato soup)
Dinner: Chicken/Beef burger with fries and tomato and cucumber
(Est RM7 for 6pcs of patties + RM12 for bag of fries + RM4 for tomatoes and cucumber + RM3 for buns)
Total estimated cost: RM38
Sunday
Breakfast: Pancake with honey
(from Pancake mix bought earlier)
Lunch: Minced beef/chicken with tomatos, brinjal, eggs with bread and butter
(Est RM10 for 400g minced meat + RM5 for tomatoes, brinjal, onion + RM2 for 4 eggs)
Dinner: Steamed siakap with rice and kailan
(Est. RM7 for Siakap + RM3 for kailan)
Total estimated cost: RM27
Estimated misc ingredients cost: RM10
Total one week plan cost: RM248.45
Some of the ingredients above can still be used the following weeks: Oats, Sausages, Cheese, Pancake Mix, Mayo, Honey
As you can see, this meal plan is not only affordable but also varied, balanced and tasty. You can make some changes according to your preferences, such as swapping ingredients, adding spices or sauces, or changing portions. The important thing is to have fun in the kitchen and enjoy your food.
I hope this post has inspired you to try a one week meal plan for two people with RM250.
If you can’t wait to buy your groceries, check out what Lazada has to offer HERE
Let me know in the comments if you have any questions or suggestions. Until next time, happy cooking!
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