1. Three "Golden Rules" for Breakfast

• Separate Solids and Liquids: This is the most effective way to reduce nausea. Eat dry food (toast/crackers) first, then drink water or milk 30 mins later to avoid acid reflux.
• Prioritize Protein: Protein stabilizes blood sugar. Eggs, Soya Bean milk, and Greek Yogurt are great choices.
• Avoid Strong Smells & Raw Food: Say goodbye to Sambal and Half-boiled eggs for now to avoid stomach irritation and Salmonella risks.

2. 1-Week Healthy Menu (Malaysian Edition)

Not sure what to eat? Try this light, high-protein schedule:

• 2 slices of Wholemeal Bread + Cheese slice
• 1 Fully Cooked Fried Egg + Low sugar Soya Bean

• Overnight Oats: Oats + Chia Seeds + Milk
• Add sliced Banana or Blueberry (Rich in Potassium to prevent cramps)

• Clear Soup Fish Ball Noodle *Request less oil & no MSG
• Warm Red Date Tea

• Eat a few Cream Crackers in bed before getting up.
• After feeling better: Boiled Egg + Milo (Kosong)

• Steamed Sweet Potato or Corn
• Unsweetened Greek Yogurt + Nuts

• 1 piece of Tosai (Fermented rice batter, easy to digest)
• Eat with Coconut Chutney (Avoid heavy curry)

• Avocado paste on Toast
• Fresh Orange Juice (Vitamin C helps Iron absorption)