RM30 buka puasa menu: Yes, it's still possible (and still nutritious)

WITH grocery prices climbing and Ramadan bazaars' temptations everywhere, many families assume a proper breaking fast menu now comes with a hefty bill.

But with some planning and smart protein choices, a balanced iftar for four can still be prepared for around RM30, without sacrificing nutrition.

The key? Build your meal around affordable protein first, then add vegetables and controlled portions of carbohydrates.

Here’s how a simple RM30 iftar can be practical, filling and realistic for Malaysian households.

1. Start with soup: Chicken soup with potatoes

Nothing is more comforting than warm chicken soup after a long day of fasting.

Using half a chicken, stretched with potatoes, carrots and onions, you get protein, hydration and a dish that feels generous without being expensive. The broth helps ease digestion after hours without food, while the chicken provides essential protein to stabilise blood sugar.

Cost estimate: RM12–RM14.

2. Add affordable protein: Omelette

Eggs remain one of the most cost-effective protein sources in Malaysia.

A fluffy omelette with onions and chillies adds substance to the meal without pushing the budget. It also helps prevent overeating later in the evening.

Cost estimate: RM4–RM5.

3. Don’t skip vegetables: Kangkung tumis

A quick stir-fry of kangkung with garlic and a sprinkle of anchovies keeps the plate balanced. Fibre aids digestion and helps you feel satisfied without overloading on rice.

Cost estimate: RM3–RM4.

4. Keep carbs moderate

Rice is still a staple, but portion control matters. After fasting, the body absorbs carbs quickly and overeating can lead to that familiar post-iftar sluggishness.

Cost estimate: RM3–RM4.

5. Break fast simply

Dates and plain water should come first. Instead of buying multiple drinks, a homemade sirap limau keeps things festive without inflating costs.

Cost estimate: RM3–RM4.

Why this works?

A budget menu berbuka puasa doesn’t mean cutting corners; it means structuring your plate wisely:

•Protein to control hunger

•Vegetables for digestion

•Moderate carbohydrates

•Minimal sugary drinks

With thoughtful planning, RM30 can still feed a family comfortably.