Healthy Makan Made Easy: Kopitiam and Mamak Edition

13 Jan 2025, 3:00 AM By Siew Ching

No meal prep? No problem! You can eat healthy without breaking a sweat, even at your favourite mamak and kopitiam!

Let’s get real – meal prepping for healthy eating at the office isn’t always practical when you’re busy adulting. Between work, deadlines, errands, and trying to have a social life, who has time to chop veggies, portion out chicken breast, and cook, store, and freeze every Sunday!

Not you! But that’s OK – because there are plenty of options to still eat healthy, even if you’re at the mamak or kopitiam. Yes, even roti canai and teh tarik can have a healthy twist, for real!

Here’s how to hack your kopitiam and mamak visits to make them work for your healthy goals – and still enjoy every single bite.

Skip the Butter, Keep the Kaya
Kaya toast is life, but you don’t need that thick slab of butter to enjoy it. Either ask for kaya toast without butter or remove half when your order arrives. Pair it with soft-boiled eggs and you’ve got a balanced start to your day.

Boss, Kopi O Satu!
Fancy mamak drinks are great, but your wallet and waistline will thank you for switching to kopi O (black coffee) or teh O (no milk). Want a bit of sweetness? Ask for kurang manis! Better still – skip the drink and just opt for warm water.

Nasi Lemak Craving? Make it Lite
Who doesn’t love nasi lemak for breakfast? If this is your go-to, opt for smaller portions of rice, skip the fried chicken and sambal sotong, and load up on cucumbers and eggs instead.

Dhal Lebih!
You can still enjoy your roti canai! Go for roti kosong with dhal instead of curry (which is made from a lot of santan). Want an even healthier option? Try chapati – it’s less oily but just as satisfying.

Hor Fun Over Char Keow Teow
Opt for soup-based dishes like keow teow soup instead of mee goreng or char keow teow. The broth is lighter, the dish is less greasy, and you still get your noodle fix.

Go Green at the Economy Rice Stall!
That fried drumstick might look enticing but you’re better off loading up your plate with kailan or bok choy for added fibre and vitamins. Plus, all that grease will put you straight into a mid-day slump!

Yong Tau Foo for the Win!
Why we love it? Because you get to pick and mix healthier options like tofu and veggies. Pair it with a clear broth and give the fried items a skip for a nutritious, low-calorie meal.

Go Big on Protein
Nasi campur? No – how about tandoori chicken instead? Aside from it being juicy and flavourful, it’s a fantastic lean protein option. Pair it with a light veggie curry if you’re trying to go carb-less.

Say Yes to Ulam
Ulam (raw veggies like cucumber, ulam raja or petai) is a common side dish in Malay meals. Pair it with sambal belacan for a fibre-rich addition to lunch.

Photo by Esperanza Doronila on Unsplash.

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