CHECK OUT OUR DAILY FOOD CALORIES

My rough daily energy requirement per day is (My weight X 30 calories)

47KG X 30 =1410

If you want to loose weight, say 1/2kg per week
than you need to reduce your caloric intake by 550 calories per day

1410 calories- 550 calories =860 calories

Nasi Lemak = 644 calories equivalent to 3 bowls of rice
Fried Chicken = 290 calories
Teh Tarik = 83 calories

Total calories intake for breakfast = 1017 calories

Maybe you can replace your breakfast by eating;

3/4 cup Oat, quick and instant cooked with low fat milk, can add cranberry or almond
= 254 calories

Common Malaysian Beakfast

Beside Nasi Lemak, roti canai is very popular breakfast;

Roti Canai/Dhal  = 359 calories

Roti Telur/Dhal  = 414 calories

2 pcs Curry Puff = 256 calories

The best breakfast that you can replace;

Chapati/Green Gravy = 166 calories

2 half boil egg/plain bread = 227 calories

Plain Sardine Sandwiches = 71 calories

So ladies, hopefully this can be a guide for you all to start a healthy breakfast. Remember your drinks also, because drinks also contribute your calories intake.

**The tips, try not to exceed 500 calories each meal, remember to add your food and drinks. If you take plain water or green tea it will be 0 calorie.

Mamak Mee Goreng : 660 calories

Prawn Mee Soup : 293 calories

Lor Mee : 383 calories

Mee Rebus : 556 calories

Mee Hailam : 277 calories

Wantan Mee Soup : 217 calories

Fried Meehoon/ Noodle : 510 calories

Wantan Mee Dry : 409 calories

Penang Laksa : 436 calories

Noodle Soup : 381 calories

1 whole Beef Burger = 317 calories

1 whole Cheese Burger = 341 calories

1 whole cheese burger with extra cheese = 438 calories

1 whole Fried Fish Cake with Bun = 433 calories

1 whole Hot Dog = 225 calories

1 cup Sundae Chocolate = 380 calories

Apple Pie = 260 calories

1 slice Pizza, pepperoni, beef etc = 155 calories

1 slice Beef chicken, onion = 242 calories

1 slice Chicken+Pineapple = 268 calories

1 slice Onion, Tomatoes+etc = 149 calories

1 piece Fried Chicken (various portion) = 290 calories

1 piece Chicken Wing = 166 calories

1 piece Chicken Thigh = 320 calories

1 cup Mashed Potatoes = 87 calories

1 cup Coleslaw = 62 calories

1 cup French Fries = 290 calories

1 can Soft Drink = 120

The tips to eat fast food, just take 1 meal…DON’T order 1 set, imagine you order 1 set meal

French Fries+Beef burger+Soft Drink = 290+317+120 = 727 calories..WOW that already take 1/2 of your daily suppose calories intake, not mentioning how much contain saturated FAT.

If you really want to eat burger, just order 1 whole Burger without drink & french fries.

1 pc Cucur Udang : 144 calories

1 pc Yau Car Kuih : 292 calories

1 pc Doughnut : 268 calories

1 pc Goreng Pisang : 129 calories

1 pc Apam Balik : 282 calories

1 pc Cake, plain : 100 calories

1 pc Dumpling, Chicken : 203 calories

1 pc Kuih Koci : 183 calories

1 pc Kuih Talam : 183 calories

1 pc Yam Cake : 174 calories

1 pc Fried Spring Roll : 91 calories

1 bowl Lor Mai Fun : 422 calories

Just to remind ladies, this list is for 1 pc, SO usually we take more than 1 pc..don’t forget to times it up.

Just Don’t Overindulgent…

1 pc Fried Ikan Kembung : 219 calories

1 pc Steamed Pomfret : 65 calories

1 small plate Fish Head Curry : 288 calories

1 small plate Deep Fried Baby Sotong : 630 calories

1 small plate Prawn Sambal : 194 calories

10 sticks Chicken Satay : 365 calories

1/2 cup Satay Sauce : 129 calories

2 small pieces Beef Rendang : 228 calories

2 small pieces Mutton Curry : 287 calories

1 small plate Char Siew : 191 calories

1 pc Chicken Curry : 195 calories