💰 Estimated Cost per Meal: RM 4.00 (jika dimasak sendiri)

⏳ Prep Time

• Prep Time: 10 - 12 minutes

Ingredients (1 Serving)

• ✅ 80g spaghetti (lebih kurang segenggam) 🍜
• ✅ 1 tin tuna dalam air (80g), ditapis 🐟
• ✅ 2 ulas bawang putih, dicincang halus 🧄
• ✅ 1 sudu makan minyak zaitun 🫒
• ✅ ½ sudu teh serbuk cili atau cili flakes (pilihan) 🌶️
• ✅ ½ sudu teh garam 🧂
• ✅ ½ sudu teh lada hitam 🧂
• ✅ 1 sudu makan daun parsli cincang (pilihan) 🌿

Preparation

1. Rebus spaghetti dalam air garam hingga al dente (lebih kurang 7 minit). Toskan.
2. Panaskan minyak zaitun dalam kuali, tumis bawang putih hingga wangi.
3. Masukkan tuna dan gaul rata selama 1 minit.
4. Tambahkan cili flakes, garam, dan lada hitam. Gaul sebati
5. Masukkan spaghetti ke dalam kuali dan kacau hingga sebati.
6. Taburkan parsli cincang jika ada, dan siap untuk dihidangkan!

Nutritional Breakdown

• 🔥 Calories: ~300 - ~450 kcal
• 💪 Protein: ~30g (penting untuk tenaga & otot)
• 💡 Carbohydrates: ~55g (from oats, banana, and honey)
• 🛡 Fats: ~12g (memberi tenaga berpanjangan)
• Fiber: ~4g (bagus untuk pencernaan)
• 💊 Omega-3 ~500mg (great for brain development).

⏳ Prep Time

• Prep Time: 7 - 10 minutes

💰 Estimated Cost per Meal: RM 2.50 (per hidangan)

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

• ✅ 1 mangkuk nasi putih 🍚
• ✅ 2 biji telur 🥚
• ✅ 1 sudu kecil minyak masak 🛢
• ✅ 1 ulas bawang putih (dicincang) 🧄
• ✅ 1 sudu kicap cair (opsyenal) 🥢
• ✅ Sedikit sayur (carrot, kacang panjang, kubis) 🥕🥬
• ✅ Garam & lada secukup rasa 🧂

👨‍🍳 Instructions

1. Panaskan minyak, tumis bawang putih hingga wangi.
2. Masukkan telur, kacau hingga berketul.
3. Masukkan nasi & sayur, gaul sebati.
4. Tambah kicap, garam & lada, kacau rata.

👨‍🍳 Siap untuk dihidang! 🚀

Nutritional Breakdown

• 🔥 Calories: ~300 - ~400 kcal
• 💪 Protein ~18g
• 💡 Carbohydrates ~55g
• 🛡 Fats ~12g.
• Fiber ~4g (for better digestion).
• 💊 Vitamin A or C: ~10mg (depends on the vegetables)

⏳ Prep Time

• Prep Time: 7 minutes

💰 Estimated Cost per Meal: RM 4.50 (Can vary depending on brand and portion size)

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

Bread

• ✅ 2 slices wholemeal bread (RM 0.80) 🍞
• ✅ 1 can tuna in water (80g) (RM 2.50) 🐟
• ✅ 1 tbsp mayonnaise (RM 0.50) 🫙
• ✅ 1 slice cheddar cheese (RM 0.70) 🧀
• ✅ ½ tsp black pepper (RM 0.10) 🧂
• ✅ ½ tsp mustard (optional) 🫙
• ✅ ½ tbsp butter (for toasting) (RM 0.20) 🧈

How to Prepare

1. In a bowl, mix tuna, mayonnaise, black pepper, and mustard (if using)
2. Spread the mixture evenly on one slice of bread.
3. Place a slice of cheese on top and cover with the second slice of bread.
4. Heat a pan on low heat, melt butter, and toast the sandwich for 2-3 minutes on each side until golden brown and cheese is melted.
5. Serve hot and enjoy with a glass of milk or dates for a complete sahur meal!

Nutritional Breakdown

• 🔥 Calories: ~350 kcal
• 💪 Protein ~27g (from tuna).
• 💡 Carbohydrates ~30g (from bread)
• 🛡 Fats ~15g (healthy fats from tuna and mayonnaise).
• Fiber ~5g (for better digestion).
• 💊 Omega-3 High (great for brain development).

⏳ Prep Time

• Prep Time: 5 minutes

💰 Estimated Cost per Meal: RM 3.50 (Can vary depending on brand and portion size)

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

Bread

• ✅ 1 wholemeal tortilla wrap (RM 1.20) 🍞
• ✅ 1 tbsp peanut butter (RM 0.80) 🧈
• ✅ 1 banana, sliced (RM 1.00) 🍌
• ✅ ½ tsp honey (optional) (RM 0.50) 🍯

How to Prepare

1. Spread peanut butter evenly on the tortilla wrap.
2. Arrange banana slices on top.
3. Drizzle with honey if desired.
4. Roll it up tightly, slice in half, and enjoy!

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).

⏳ Prep Time

• Prep Time: 7 minutes

💰 Estimated Cost per Meal: RM 4.50

🍽 Ingredients (1 Serving)

• ✅ 2 slices wholemeal bread (RM 0.80)
• ✅ 1 can tuna in water (80g) (RM 2.50)
• ✅ 1 tbsp mayonnaise (RM 0.50)
• ✅ 1 slice cheddar cheese (RM 0.70)
• ✅ ½ tsp black pepper (RM 0.10)
• ✅ ½ tsp mustard (optional)
• ✅ ½ tbsp butter (for toasting) (RM 0.20)

How to Prepare

1. In a bowl, mix tuna, mayonnaise, black pepper, and mustard (if using).
2. Spread the mixture evenly on one slice of bread.
3. Place a slice of cheese on top and cover with the second slice of bread.
4. Heat a pan on low heat, melt butter, and toast the sandwich for 2-3 minutes on each side until golden brown and cheese is melted.
5. Serve hot and enjoy with a glass of milk or dates for a complete sahur meal!

Nutritional Breakdown

• 🔥 Calories: ~350 kcal
• 💪 Protein: ~27g
• 💡 Carbohydrates: ~30g
• 🛡 Fats: ~15g
• 🐟 Omega-3: High (great for brain health!)
• 🦴 Calcium: ~250mg (from cheese)

⏳ Prep Time

• Prep Time: 8 minutes

💰 Estimated Cost per Meal: RM 4.80

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

• ✅ 2 slices whole grain bread (RM 0.80)
• ✅ 1 ripe avocado, mashed (RM 2.50)
• ✅ 2 hard-boiled eggs (RM 1.20)
• ✅ Salt, pepper, and chili flakes (RM 0.30)

How to Prepare

1. Boil the eggs until firm, peel and slice.
2. Toast the bread and spread mashed avocado on top.
3. Top with sliced eggs, season to taste.

Nutritional Breakdown

• 🔥 Calories: ~360 kcal
• 💪 Protein: ~26g
• 💡 Carbohydrates: ~30g
• 🛡 Fats: ~18g (healthy fats from avocado)
• Calcium: ~250mg
• 💊 Omega-3: Moderate

⏳ Prep Time

• Prep Time: 5 minutes (+ overnight chill)

💰 Estimated Cost per Meal: RM 4.20

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

• ✅ 3 tbsp rolled oats (RM 0.60)
• ✅ 1 tbsp chia seeds (RM 0.80)
• ✅ ½ cup low-fat milk (RM 0.80)
• ✅ 1 tbsp honey or dates syrup (RM 0.50)
• ✅ ¼ cup mixed berries (frozen or fresh) (RM 1.50)

How to Prepare

1. In a jar, mix oats, chia seeds, and milk.
2. Stir in sweetener, cover, and refrigerate overnight.
3. Top with berries in the morning and serve chilled.

Nutritional Breakdown

• 🔥 Calories: ~340 kcal
• 💪 Protein: ~20g
• 💡 Carbohydrates: ~32g
• 🛡 Fats: ~14g
• Fiber: High (~6g)
• Calcium: ~280mg
• 💊 Omega-3: High (from chia seeds)