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Ingredients (1 Serving)

• ✅ 1/2 cup oats
• ✅ 1 banana 🍌 (Potassium & natural sweetness)
• ✅ 1 tbsp almond butter 🥜 (Healthy fats & protein)
• ✅ 1 cup milk 🥛 (Calcium & hydration)
• ✅ Optional: cinnamon & honey 🍯

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Preparation

1. Cook oats with milk until creamy.
2. Slice banana on top.
3. Add almond butter & optional toppings.
4. Serve warm & enjoy!

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Nutritional Breakdown

• 🔥 Calories: ~400 kcal
• 💪 Protein: ~15g
• 💡 Carbs: ~55g
• 🛡 Fats: ~12g
• 🦴 Calcium: ~300mg

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Ingredients (1 Serving)

• ✅ 1 slice whole wheat bread 🍞
• ✅ 1 egg 🥚
• ✅ 1 slice cheddar cheese 🧀
• ✅ 1 tsp butter or olive oil 🧈
• ✅ ½ cup fresh milk 🥛
• ✅ 1 small kurma (date) 🌰

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Preparation

1. Heat butter/olive oil in a pan.
2. Crack the egg onto the bread and let it cook for 2 mins.
3. Place the cheese slice on top, fold the bread, and flip.
4. Cook for another 2 mins until golden brown.
5. Blend milk + kurma for a creamy natural-sweet drink.
6. Serve warm & enjoy!

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Nutritional Breakdown

• 🔥 Calories: ~350 kcal
• 💪 Protein: ~18g
• 💡 Carbs: ~35g
• 🛡 Fats: ~15g
• 🦴 Calcium: ~400mg

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🕒 Cooking Time: 10-12 minutes

💰 Estimated Cost per Meal: RM 3.20

🍽 Ingredients (1 Serving - Child 5-7 years old)

For the Rice (Nasi Putih)

• ✅ ½ cawan nasi putih (cooked) 🍚
• ✅ 1 cawan air 🫗
• ✅ Secubit garam 🧂

For the Ginger Chicken (Ayam Halia)

• ✅ 50g ayam tanpa kulit (skinless chicken breast or thigh) 🍗
• ✅ ½ sudu kecil halia parut (grated ginger) 🫚
• ✅ ½ sudu kecil kicap cair (light soy sauce) 🫙
• ✅ ½ sudu kecil minyak masak (sunflower/vegetable oil) 🪔
• ✅ 1 ulas bawang putih (minced) 🧄

For the Poached Vegetables (Sayur Rebus)

• ✅ ¼ cawan lobak merah (carrot, sliced) 🥕
• ✅ ¼ cawan sayur hijau (bayam/sawi, roughly chopped) 🥬
• ✅ 1 cawan air 🫗

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👨‍🍳 Instructions

Step 1 : Cook The Rice

1. Masak nasi seperti biasa dengan 1 cawan air hingga lembut (~10 minit).

Step 2: Prepare the Ginger Chicken

1. Panaskan minyak masak dalam kuali kecil.
2. Tumis bawang putih & halia hingga naik bau (~30 saat).
3. Masukkan ayam dan kacau hingga sedikit perang.
4. Tambah kicap cair & sedikit air. Masak 5-7 minit hingga ayam lembut dan masak sepenuhnya.

Step 3: Poach the Vegetables

1. Dalam periuk kecil, didihkan air dan masukkan lobak merah. Masak 2 minit.
2. Tambah sayur hijau dan rebus 30-40 saat. Angkat & toskan.

Step 4: Serve!

1. Hidangkan nasi bersama ayam halia dan sayur rebus.

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Nutritional Breakdown

• 🔥 Calories: ~250 kcal
• 💪 Protein: ~17g
• 💡 Carbs: ~24g
• 🛡 Fats: ~6.5g
• Fiber: ~2g
• Iron: ~1.3mg (10-15% of child's daily needs)
• 💊 Vitamin A: ~500mcg (almost 70% of daily requirement)
• 💊 Vitamin C: ~7mg (about 20% of daily requirement)

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⏳ Prep & Cooking Time

• Total Time: ~10 minutes
• Prep Time: 5 minutes
• Cook Time: 5 minutes

💰 Estimated Cost per Meal: RM 3.55

🍽 Ingredients (1 Serving - Child 5-7 years old)

Omelette

• ✅ 1 egg 🥚
• ✅ ¼ cup diced bell peppers 🌶
• ✅ ¼ cup diced tomatoes 🍅
• ✅ ¼ cup spinach (chopped) 🥬
• ✅ 1 tsp olive oil 🫒
• ✅ Secubit garam 🧂

Others

• ✅ 1 slice wholemeal bread 🍞
• ✅ 1 glass full cream milk (200ml) 🥛
• ✅ 2 dates 🌴

Nutritional Breakdown

• 🔥 Calories: ~360 kcal
• 💪 Protein (~18g) - Essential for growth, muscle development, and keeping them full longer.
• 💡 Carbohydrates (~45g) - Provides sustained energy to keep your child active throughout the day.
• 🛡 Fats (~12g) - A healthy energy source to support brain function.
• Fiber (~5g) - Aids digestion and prevents constipation.
• Calcium (~280mg) - Supports strong bones and teeth.
• Iron (~2mg) - Helps transport oxygen in the blood and prevents fatigue.
• 💊 Vitamin A (~700mcg) - Important for good vision and immune system support.
• 💊 Vitamin C (~20mg) - Boosts immunity and helps in iron absorption.

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⏳ Prep Time

• Prep Time: 5 minutes

💰 Estimated Cost per Meal: RM 3.00 (Can vary depending on brand and portion size)

🍽 Ingredients (1 Serving - Child 5-7 years old)

Bread

• ✅ Wholemeal bread (2 slices) 🍞
• ✅ Canned sardines (½ can) 🐟
• ✅ Onion & chili (optional, small amount) 🍅
• ✅ butter (small spread) 🧈
• ✅ 1 tsp olive oil 🫒
• ✅ Milk (1 glass, full cream) 🥛

Nutritional Breakdown

• 🔥 Calories: ~380 kcal
• 💪 Protein ~22g (from sardines and milk).
• 💡 Carbohydrates ~45g (from wholemeal bread)
• 🛡 Fats ~12g (healthy fats from sardines).
• Fiber ~5g (for better digestion).
• Calcium ~250mg (from milk, good for bones).
• Iron ~2mg (about 15-20% of a child's daily needs).
• 💊 Omega-3 ~1,200mg (great for brain development).

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💰 Estimated Cost per Meal: RM 3.00 (Can vary depending on brand and portion size)

⏳ Prep Time

• Prep Time: 5 minutes (prepare the night before)

Ingredients (1 Serving)

• ✅ 1/2 cup rolled oats
• ✅ 1 banana 🍌 sliced (Potassium & natural sweetness)
• ✅ 1 tbsp almond butter 🥜 (Healthy fats & protein)
• ✅ 1 cup milk 🥛 (Calcium & hydration)
• ✅ Optional: honey 🍯

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Preparation

1. Mix all ingredients in a jar, refrigerate overnight, and enjoy in the morning!

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Nutritional Breakdown

• 🔥 Calories: ~350 - ~400 kcal
• 💪 Protein: ~12g (from peanut butter, milk, and oats)
• 💡 Carbohydrates: ~55g (from oats, banana, and honey)
• 🛡 Fats: ~10g (healthy fats from peanut butter)
• 🦴 Calcium: ~250-300mg (from milk, good for bones)
• Fiber: ~6g (keeps you full and supports digestion)
• Potassium: ~450mg (from banana, helps with hydration)
• Iron: ~2mg (supports energy levels)

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💰 Estimated Cost per Meal: RM 2.50 - 3.00 (Can vary depending on brand and portion size)

⏳ Prep Time

• Prep Time: 5 - 7 minutes

Ingredients (1 Serving)

• ✅ 2 biji telur 🥚
• ✅ 1 keping roti wholemeal 🍞
• ✅ 1 gelas susu (full cream/low fat) 🥛
• ✅ 1 biji Avacado 🥑
• ✅ Garam & lada hitam secukup rasa 🧂

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Preparation

1. Panaskan sedikit minyak/butter dalam kuali.
2. Pecahkan telur, kacau hingga jadi telur hancur.
3. Tambah garam & lada hitam.
4. Lenyekkan 1 Advocado
5. Hidangkan bersama roti wholemeal & segelas susu.

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Nutritional Breakdown

• 🔥 Calories: ~300 - ~350 kcal
• 💪 Protein: ~20g (penting untuk tenaga & otot)
• 💡 Carbohydrates: ~55g (from oats, banana, and honey)
• 🛡 Fats: ~10g (memberi tenaga berpanjangan)
• 🦴 Calcium: ~250mg (bagus untuk tulang & gigi)
• Fiber: ~4g (bagus untuk pencernaan)