How to Enjoy Hari Raya Food Without Ruining Your Fitness Goals
Hari Raya is one of the most exciting times of the year. After a month of fasting, everyone’s ready to feast, celebrate, and—let’s be honest—undo all that calorie deficit in one weekend.
The moment you step into the house, you're greeted by the rich aroma of rendang and the sight of golden ketupat, tempting you to dig in. But the thought of staining your new baju raya from Angsana makes you a little nervous.
But as much as I love Raya food, I also know the struggle of trying to watch your calories and diet during this season.
One plate of lemang and rendang can easily set you back 1000+ calories, and let’s not even talk about the sugar-loaded kuih raya.
So, how do you navigate the hari raya buffet table without throwing your fitness goals out the window?
The trick is simple: prioritise protein.
Why Protein?
Protein helps build and repair muscle, keeps you full longer, and prevents that dreaded sugar crash. If you focus on protein-rich foods first, you’ll be less likely to overeat the less nutritious stuff. So, let’s rank the best protein sources you can find at a Hari Raya feast!
The Protein Champions of Hari Raya
Not all Raya foods are created equal. Some are absolute protein powerhouses, while others are just disguised carb bombs. So, I’ve ranked them based on:
Protein Content – Because more protein = better for muscle growth and satiety.
Taste – We’re not here to eat bland chicken breast while everyone else enjoys rendang.
Nutritional Value – The less unnecessary fat and sugar, the better.
Let’s get into the MVPs of the Hari Raya spread!
The MVPs: Best Protein Sources
Beef Rendang – The King of Gains
If there’s one dish that rules the Hari Raya table, it’s beef rendang. It’s slow-cooked, tender, packed with flavour, and best of all—high in protein. A single serving can easily give you 20-25g of protein, making it an excellent choice for muscle recovery.
Personal take: This is my go-to dish when I visit open houses. The problem is, it’s hard to stop at just one serving. I usually try to go for leaner cuts of beef, but let’s be real—if the rendang is good, I’m eating it.
Why it’s great:
✔ High in protein
✔ Keeps you full for hours
✔ Packed with iron and essential nutrients
Watch out for:
The gravy! Rendang is slow-cooked with coconut milk and oil, which means the calories can add up fast. Enjoy, but maybe don’t drown your rice in extra gravy.
Ayam Masak Merah – Spicy, Juicy, and Protein-Packed
Chicken is one of the best sources of lean protein, and ayam masak merah makes it taste amazing. The combination of tomato sauce, spices, and a bit of sweetness makes it a crowd favourite.
Personal take: If I have a choice between ayam masak merah and fried chicken, I’ll always go for this. It has all the flavour without the unnecessary deep-frying.
Why it’s great:
✔ Lean and high in protein (especially if you choose chicken breast or thigh)
✔ Less fat than deep-fried chicken
✔ Tastes amazing with minimal guilt
Watch out for:
The sauce. Some versions are loaded with sugar. If you’re watching your sugar intake, try to get a version that’s not overly sweet.
Satay – The Perfect Abang Sado Snack
Meat on a stick? Perfect. Satay is basically the original high-protein snack before protein bars were a thing. Whether it’s chicken, beef, or lamb, satay gives you a good protein boost with every skewer.
Personal take: I’ve lost count of how many times I’ve accidentally eaten 10+ sticks without realising. The problem is, they go down way too easily.
Why it’s great:
✔ High in protein
✔ Grilled, not fried
✔ Convenient—just grab a stick and eat
Watch out for:
Peanut sauce. It’s the silent killer. Delicious, yes, but also packed with sugar and fat. If you’re aiming for high protein, enjoy the satay but maybe dip lightly instead of drenching it.
Sambal Udang – Spicy Shrimp That Packs a Punch
Shrimp is one of the leanest protein sources available. It’s naturally low in fat, high in protein, and when cooked in spicy sambal, it’s an absolute flavour bomb.
Personal take: This is my underrated favourite Raya dish. Spicy food also helps curb my appetite, so it’s a win-win.
Why it’s great:
✔ High in protein, low in fat
✔ Adds a spicy kick to balance out heavier foods
✔ Great alternative to heavier meats
Watch out for:
Some sambal udang recipes use a lot of sugar. Try to go for homemade versions with minimal sugar.
The "Tread Carefully" Zone: Protein with a Side of Calories
These dishes seem like good protein choices but come with extra baggage—whether it’s sugar, fat, or hidden calories.
Examples:
Daging Dendeng – Looks like a great beef dish, but the caramelisation process adds sugar.
Serunding – Dried, shredded meat, but cooked with a lot of oil.
Opor Ayam – Chicken is great, but coconut milk makes this dish extra calorie-dense.
Pro tip: Enjoy these, but balance them out with leaner proteins like satay or sambal udang.
Don’t Forget To Fit In Some Movements!
Stay Active–Burn Off the Calories Naturally
Hari Raya is about celebration, but that doesn’t mean you should just sit around eating for hours. Staying active can help balance out the extra food intake.
Ways to stay active during Raya:
Walk between open houses instead of driving if possible.
Play with the kids—run around with them, chase them, or even carry them (free resistance training!).
Offer to help clean up—trust me, your hosts will appreciate it, and you’ll burn some calories while doing it.
Schedule a light workout before or after your visits. A short 20-30 minute bodyweight workout in the morning can keep your metabolism active.
Pro tip: If you know you’re going to eat big, balance it out with an active day. A morning jog, a gym session, or even a long evening walk can help. Or, just simply do fasting the next day.
Hydrate – Sometimes You’re Just Thirsty, Not Hungry
Many Raya drinks are loaded with sugar—syrupy bandung, fizzy sodas, and teh tarik with more condensed milk than tea. It’s easy to drink a few cups without realising how much sugar you’ve consumed.
How to manage drinks during Raya:
Drink water first before reaching for sugary drinks. Sometimes, thirst feels like hunger.
Limit sweet drinks to just one cup per house—or better yet, just stick to plain water.
Bring your own water bottle to sip throughout the day and stay hydrated.
Pro tip: If you do have sweet drinks, drink them slowly. It helps you appreciate the taste more and prevents you from chugging down multiple glasses.
Be Selective with Kuih Raya – Quality Over Quantity
Kuih Raya is delicious—no argument there. And yes, many of them contain eggs, which means they do have some protein. But let’s be honest: the protein content is tiny compared to the amount of sugar, butter, and flour packed into each bite.
You’d probably need to eat an entire tray of kuih to get the same protein as a piece of chicken breast… and by then, you’d have inhaled a week’s worth of sugar.
How to enjoy kuih without going overboard:
Pick your favourites and skip the rest. Don’t just eat whatever’s on the table—choose the ones you truly love.
Go for nut-based kuih like almond London or cashew cookies. Nuts add some extra protein and healthy fats.
Take smaller bites and eat slowly. Savour the flavour rather than mindlessly munching.
Set a limit. Instead of grabbing handfuls, allow yourself 2-3 pieces per house so you can enjoy without overdoing it.
Mindful Eating – Enjoy the Celebration Without Overindulging
At the end of the day, Hari Raya is about celebrating with loved ones, not stressing over food. You don’t need to be overly strict, but a little awareness goes a long way.
Mindful eating tips:
Eat until satisfied, not stuffed. Stop when you’re comfortably full, not when you feel like rolling to the next house.
Focus on conversations, not just food. Socialising helps you pace yourself.
Don’t feel guilty for indulging. One day won’t ruin your progress—just get back on track the next day.
Pro tip: If you do overeat, don’t stress. Just move on, get back to normal eating, and maybe throw in an extra workout later.
Final Thoughts
Hari Raya only comes once a year, so enjoy the celebrations! With a little balance and awareness, you can have all your favourite foods without compromising your fitness goals.
To sum it up:
✔ Prioritise protein
✔ Control portions
✔ Eat before heading out
✔ Stay active
✔ Hydrate
✔ Be selective with kuih
✔ Practice mindful eating
Now go enjoy your rendang, satay, and sambal udang—just remember to pace yourself!
What’s your favourite Hari Raya dish? Let me know in the comments!
