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LAPAQ.

Leveraging on Appetite Quality

Happy Ramadhan

Sardine & Cheese Toastie

DAY 1

🐟 Sardine & Cheese Wholemeal Toastie

🔥 Savory, protein-packed & ready in minutes!

⏳ Prep Time
  • Prep Time: 7 minutes
💰 Estimated Cost per Meal: RM 4.20
🍽 Ingredients (1 Serving - Child 5-7 years old)
  • ✅ 2 slices wholemeal bread (RM 0.80)
  • ✅ ¼ can sardines in tomato sauce (RM 1.50)
  • ✅ 1 slice cheddar cheese (RM 0.70)
  • ✅ ½ tbsp butter (RM 0.20)
  • ✅ Optional: onion slices (RM 0.30)
How to Prepare
  1. Mix sardines with a bit of sauce. Spread on bread.
  2. Add cheese slice and onions.
  3. Close sandwich and grill with butter until golden.
Nutritional Breakdown
  • 🔥 Calories: ~360 kcal
  • 💪 Protein: ~25g
  • 💡 Carbohydrates: ~28g
  • 🛡 Fats: ~16g
  • Calcium: ~250mg
  • 💊 Omega-3: High (from sardines)
Chicken Egg Mayo Wrap

DAY 2

🌯 Chicken Egg Mayo Wrap

💪 A hearty combo of lean protein & carbs!

⏳ Prep Time
  • Prep Time: 10 minutes
💰 Estimated Cost per Meal: RM 4.80
🍽 Ingredients (1 Serving - Child 5-7 years old)
  • ✅ 1 wholemeal wrap (RM 1.20)
  • ✅ 1 boiled egg (RM 0.60)
  • ✅ 50g grilled chicken (RM 2.00)
  • ✅ 1 tbsp light mayo (RM 0.50)
  • ✅ Lettuce or cucumber (RM 0.50)
How to Prepare
  1. Shred chicken, mix with chopped egg and mayo.
  2. Lay wrap flat, add greens and chicken mixture.
  3. Roll tightly and serve fresh or lightly toasted.
Nutritional Breakdown
  • 🔥 Calories: ~370 kcal
  • 💪 Protein: ~28g
  • 💡 Carbohydrates: ~27g
  • 🛡 Fats: ~15g
  • Calcium: ~220mg
  • 💊 Omega-3: Moderate
Yogurt Parfait

DAY 3

🍓 Overnight Yogurt Parfait

🍧 Cool, creamy & refreshing—perfect for early mornings!

⏳ Prep Time
  • Prep Time: 5 minutes (chill overnight)
💰 Estimated Cost per Meal: RM 4.90
🍽 Ingredients (1 Serving - Child 5-7 years old)
  • ✅ ½ cup yogurt (RM 2.00)
  • ✅ 2 tbsp oats (RM 0.40)
  • ✅ 1 tbsp chia seeds (RM 0.80)
  • ✅ ¼ cup fruit (berries/mango) (RM 1.50)
  • ✅ ½ tsp honey (RM 0.20)
How to Prepare
  1. Layer yogurt, oats, and chia in a cup or jar.
  2. Add fruits and drizzle honey.
  3. Refrigerate overnight for best texture.
Nutritional Breakdown
  • 🔥 Calories: ~330 kcal
  • 💪 Protein: ~24g
  • 💡 Carbohydrates: ~30g
  • 🛡 Fats: ~12g
  • Calcium: ~300mg
  • 💊 Omega-3: High
Savoury French Toast

DAY 4

🍞 Savoury French Toast with Cheese

🧀 Warm, comforting & filling for a strong start.

⏳ Prep Time
  • Prep Time: 10 minutes
💰 Estimated Cost per Meal: RM 4.30
🍽 Ingredients (1 Serving - Child 5-7 years old)
  • ✅ 2 slices wholemeal bread (RM 0.80)
  • ✅ 1 egg (RM 0.60)
  • ✅ 2 tbsp milk (RM 0.30)
  • ✅ 1 slice cheese (RM 0.70)
  • ✅ Butter for pan (RM 0.20)
  • ✅ Herbs/spices (RM 0.50)
How to Prepare
  1. Beat egg with milk and herbs.
  2. Dunk bread slices and toast with butter on both sides.
  3. Add cheese between slices and let it melt while cooking.
Nutritional Breakdown
  • 🔥 Calories: ~350 kcal
  • 💪 Protein: ~22g
  • 💡 Carbohydrates: ~28g
  • 🛡 Fats: ~16g
  • Calcium: ~250mg
Tofu & Spinach Egg Muffins

DAY 5

🍳 Tofu & Spinach Egg Muffins

🧠 Nutrient-dense & easy to prep ahead!

⏳ Prep Time
  • Prep Time: 10 minutes (plus baking time)
💰 Estimated Cost per Meal: RM 4.00
🍽 Ingredients (1 Serving - Child 5-7 years old)
  • ✅ 1 egg (RM 0.60)
  • ✅ ¼ block tofu, crumbled (RM 1.00)
  • ✅ Handful of spinach, chopped (RM 0.80)
  • ✅ 1 tbsp shredded cheese (RM 0.70)
  • ✅ Olive oil/salt/pepper (RM 0.40)
How to Prepare
  1. Preheat oven to 180°C. Grease muffin tin.
  2. Mix all ingredients and pour into muffin cups.
  3. Bake for 15–20 minutes until set and golden.
Nutritional Breakdown
  • 🔥 Calories: ~340 kcal
  • 💪 Protein: ~24g
  • 💡 Carbohydrates: ~15g
  • 🛡 Fats: ~18g
  • Calcium: ~260mg
  • 💊 Omega-3: Moderate (from eggs/tofu)
Tuna & Sweetcorn Rice Bowl

DAY 6

🍚 Tuna & Sweetcorn Rice Bowl

🍴 Simple, satisfying & omega-3 rich!

⏳ Prep Time
  • Prep Time: 10 minutes
💰 Estimated Cost per Meal: RM 4.80
🍽 Ingredients (1 Serving - Child 5-7 years old)
  • ✅ ½ cup cooked brown rice (RM 1.00)
  • ✅ ½ can tuna in water, drained (RM 2.00)
  • ✅ 2 tbsp canned sweetcorn (RM 0.60)
  • ✅ 1 tbsp plain yogurt or mayo (RM 0.50)
  • ✅ Chopped cucumber or parsley (RM 0.70)
How to Prepare
  1. Combine tuna, corn, yogurt/mayo in a bowl.
  2. Spoon mixture over rice and top with veggies.
  3. Serve warm or chilled!
Nutritional Breakdown
  • 🔥 Calories: ~360 kcal
  • 💪 Protein: ~27g
  • 💡 Carbohydrates: ~30g
  • 🛡 Fats: ~14g
  • Calcium: ~230mg
  • 💊 Omega-3: High (from tuna)
Oat & Nut Butter Energy Balls

DAY 7

⚽ Oat & Nut Butter Energy Balls

⚡️ Bite-sized fuel for a powerful sahur!

⏳ Prep Time
  • Prep Time: 10 minutes (no baking needed)
💰 Estimated Cost per Meal: RM 4.00
🍽 Ingredients (1 Serving - Child 5-7 years old)
  • ✅ ¼ cup rolled oats (RM 0.50)
  • ✅ 1 tbsp peanut or almond butter (RM 1.00)
  • ✅ 1 tbsp honey (RM 0.50)
  • ✅ 1 tbsp powdered milk or protein powder (RM 1.20)
  • ✅ 1 tsp chia or flax seeds (RM 0.80)
How to Prepare
  1. Mix all ingredients into a dough.
  2. Roll into small balls and refrigerate.
  3. Ready to grab and go before Fajr!
Nutritional Breakdown
  • 🔥 Calories: ~350 kcal
  • 💪 Protein: ~22g
  • 💡 Carbohydrates: ~25g
  • 🛡 Fats: ~15g
  • Calcium: ~260mg
  • 💊 Omega-3: High (from chia/flax)

Contact

Contact Us

Location:

Unit 3A-01A, Glo Damansara, 699, Jln Damansara, 60000 Kuala Lumpur, Malaysia

Call:

+60 329358122

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