Given the effects of inflation, the cost of living in Malaysia is very high right now. When it comes to mealtimes, it’s a good idea to tighten our belts in a sustainable way.

This means reducing our spending while still attaining nutritional goals and having some degree of indulgence in food variety. To that end, here are some pointers that could enable you to live on a food budget of RM300 a month while living in a city in Malaysia.

Costs, of course, will vary depending on where you are located and the choices you make. For this article, average food prices will be used.

1. Find your local roadside stalls

Let’s begin with “outside food” choices, because not everyone has the time to shop and cook at home.

Say no to hipster cafés – those coffee places where baristas write your name on a paper cup – or air-conditioned restaurants. Instead, look for roadside stalls and small kiosks, where you can find tasty local delights such as nasi lemak bungkus, nasi lemak cedok, fried noodles, and kuih.

A regular serving of nasi lemak may cost RM2.50-RM3 per pack. For extra protein, you could add chicken or even sambal sotong, which could bring the price to about RM6 or RM7. But you can’t do this every day as your spending will add up.

Noodles and fried rice will also cost about RM2-RM3 per packet from these stalls.

Budget counter: RM3-RM7 per meal or RM90-RM210 per month, assuming this is eaten once a day.

2. Mixed-rice stalls are your best friends

Alternatively, head to your nearest mixed-rice makan place. These are generally affordable and provide more varied nutrition with a greater selection of proteins and carbohydrates.

Depending on where you live, a serving of mixed rice with one vegetable and one meat may cost RM6-RM9 per meal.

As prices at mixed-rice stalls are usually determined by one person, you could potentially gain small discounts by taking advantage of the human factor. Try being a frequent customer, or being polite and conversational, to make a positive impression.

If you patronise a stall with self service, go for serving sizes that suit you instead of letting the staff dish out huge portions and then charge you accordingly.

Budget counter: RM6-RM9 per meal, or RM180-RM270 per month.

3. At home, tofu and chicken are good value for money

Affordable food options while eating out tend to lead to selections that are carb-heavy. At home, load up on cheap vegetables for nutrition and fibre.

What about protein? Tofu is great for vegetarians and is affordable, too. One pack of smooth tofu, which is enough to fill your tummy, costs about RM1.10-RM1.50.

If you are not a fan of tofu or are tired of it, chicken remains a good choice. Prices have risen to RM10.50 per kg from RM9.40, but it nevertheless remains the most affordable protein in Malaysia.

It is recommended that you eat about 0.8g of protein for every kg of body weight. Assuming the average Malaysian weighs 65kg, you would need 52g of protein a day.

However, you only get an average of 29g of protein out of every 100g of chicken. So, you would need to eat about 200g of chicken a day, or 100g for lunch and dinner, to hit your protein requirements.

Luckily, most Malaysians consume more chicken than this per serving, so let’s round it up to 150g per meal.

Budget counter: RM1.10 (tofu) to RM1.56 (chicken) per meal, or RM33-RM46.80 per month.

4. Buy discounted veggies and fruits

Try to shop at supermarkets that have a discount shelf for fresh produce. If you are close to markets, either drop by very early before other customers show up, or very late when vendors are about to clean up and leave, to get good prices.

Supermarkets and greengrocers know customers want pretty produce, so they often set aside ugly produce with marked-down prices. Most of them are still good and could last for a few days, so learn how to identify when produce is going bad.

Vegetables such as mushrooms, carrots, and cucumber are normally put on the discount rack. Here are approximate costs:

• Mushrooms: RM5.50 for 500g, or RM0.11 per 10g. After discount: RM1.75.
• Carrots: RM3.70 for 500g, or RM0.07 per 10g. After discount: RM1.85.
• Cucumbers: RM4.50 for 350g, or RM0.13 for 10g. After discount: RM2.25.

Studies show that adults should eat about 230g of vegetables per day. On an average of RM0.10 per 10g, this means you would spend about RM2.37 a day on vegetables, or RM1.19 per meal (lunch and dinner).

But like the chicken example, let’s assume we consume 1.5 times the amount, which translates to 355g of vegetables a day.

Budget counter: RM1.78 per meal, or RM53.40 per month.

5. A classic breakfast you can have for any meal

Sometimes life will throw you a curveball. If you find yourself unable to eat out and don’t have the resources to make larger meals, here’s a simple solution:

Eggs and toast at home. A Malaysian classic.

A jumbo-sized loaf of bread (600g) costs around RM4, and if you take 2-3 slices per serving once a day, it will probably last you a week. This will come up to about RM0.60 per day on bread.

Meanwhile, an egg costs about RM0.52, and you might want at least two. Hence, you will probably spend about RM1.04 for eggs per serving.

Add it up and you will spend about RM1.65 on average for this meal – a very frugal option, and very simple to make! It’s perfect for days when resources are low, and fun fact: you don’t only have to eat it at breakfast time.

Budget counter: RM1.65 per meal or RM49.50 per month, assuming this is eaten once a day.

This article was written by Su-Wei Ho for MyPF. To simplify and grow your personal finances, follow MyPF on Facebook and Instagram.