What I Eat In A Week: Meal-Prep Under RM 20 Per Day
Most people in the cities want to cook meals that are easy and quick to prepare because of the fast-pace lifestyle. Living in an urban area could be too pricey also that’s why most urban dwellers are in search for meals to prepare that won’t hurt the budget.
Despite the high cost of living in the city, there are ways to help you spend less when it comes to food expenses. There are ongoing promotions as well from your favourite grocery shops that you can get to help you save. Here are meals that you can prepare which are under RM 20 per day.
Stir fried Kangkung
A kangkung meal is not only cheap. It is also very healthy. Kangkung is rich in protein, calcium, iron, potassium, and vitamins A, B and C. Preparing a kangkung meal is also easy. You can buy in your favorite grocery store a kilogram of kangkung for around RM 2.59.
To start cooking, heat the pan and add 1 tablespoon of oil. When it is already hot, add one tablespoon of minced garlic, two chopped red or green chilies and one teaspoon of minced ginger. Stir fry until the garlic turn golden in color. Mix the kangkung stems and stir fry for two minutes. Afterwards, add the leaves. Add a tablespoon of oyster sauce and small amount of soy sauce then serve. The other ingredients are available in your favorite grocery shop so make sure you have them in stock before cooking this dish.
Spinach Soup with Egg
Cooking this dish is easy. First, heat broth in a saucepan until it simmers. Then add spinach and cook for 5 minutes. Then put nutmeg and adjust heat to keep it simmering. Gently stir soup and slowly mix eggs. Serve with cheese. You can buy six pieces of eggs from Tesco and it would only cost you RM 2.69. A spinach will only cost you around RM 3 when buying at your favorite grocery shop.
Pasta with Chickpeas and Broccoli
To prepare this delicious meal, first cook garlic in heated oil until golden brown. Stir breadcrumbs, 1/2 tsp. salt and crushed red pepper. Stir breadcrumbs in 2-3 minutes until toasted.
Meanwhile, mix 1 tbsp. of salt and the wholewheat pasta in boiling water. You can buy a 500G Tesco WholeWheat Penne for RM4.99 in online grocery sites like Lazada.
Then, add broccoli to pot and wait for 2 minutes until pasta and broccoli are tender. Drain pasta and broccoli to pot. Add chicken broth and chickpeas to pot with pasta and broccoli. Heat again for 2 minutes. Mix bread-crumb mixture to pasta. Serve the pasta.
Tuna and Macaroni Salad
This meal is perfect for weekend getaways. Start by boiling salted water and add macaroni until firm to bite. Drain, rinse with cold water and drain again. Kimball Macaroni 100% Durum Wheat Semolina 400g will only cost you RM 3.39 when you buy from Tesco.
While cooking the pasta, mix celery, onion, parsley, carrot and tuna in a bowl. Add the cooled macaroni and mix well. In a separate bowl, stir mayonnaise, yogurt and vinegar then season with salt and pepper and stir. Pour over pasta and mix well. Put inside the refrigerator and serve.
Green Beans Omelet
To prepare this meal, start by whisking 3 large eggs with soy sauce and pepper. Heat oil in a pan and stir fry green beans and chili for about 2 minutes. Then lessen heat and pour the mixed eggs. Cook for 2 minutes. Flip over omelet and allow to cook for 2 minutes and serve. Fresh beans only cost RM 0.90 at Tesco while 6 eggs will cost you RM 2.69.
To make sure you get the best value when buying groceries for your meals, purchase though ShopBack’s 9.9 Cashback Day. You can get up to 12% upsized cashback on groceries and food. You can shop at Lazada, Qoo10, Tesco and Honeybee via Cashback so that you can save even more.
*Featured Image Credit: Shanice Garcia | Unsplash
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