Packing a lunchbox might seem like a simple daily task, but let’s be honest — between juggling busy mornings and dealing with picky eaters (kids and adults), it can quickly become a repetitive routine of sandwiches, fried rice or pasta on repeat. But what if you could pack a lunch that’s not just convenient and tasty, but also balanced and nutritious?

Enter: Suku Suku Separuh. Malaysia’s very own healthy plate model, and it’s about to change the way you think about lunchboxes.


What is Suku Suku Separuh?

Source: Ministry of Health

Suku Suku Separuh, or “Quarter Quarter Half,” is a visual guide that divides your plate — or in this case, your lunchbox — into three main portions:

  • ¼ carbohydrates (e.g., rice, bread, noodles)
  • ¼ protein (e.g., fish, chicken, tofu, nuts, eggs, lentils)
  • ½ fruits and vegetables

Based on the Malaysian Healthy Plate (Pinggan Sihat Malaysia), this model was introduced in 2016 to promote portion control and nutritional balance in a simple, accessible way — no food scale required! 

According to Registered Dietitian, Yap Lai Yin, this method gives a great foundational structure: “It offers a visual cue for how to balance your plate, starting with a standard 10-inch plate. Combining it with the Malaysian Food Pyramid offers a clearer understanding of the types of foods to include and the recommended daily intake for a balanced and healthy diet.”

Ms Yap regularly uses both tools during her consultations to educate clients on achieving a healthier, more balanced eating pattern.

A powerful tool to help individuals understand not just how much to eat, but what to eat. Source: Ministry of Health

Why It Still Works Today

Let’s face it — the Malaysian food scene has evolved. From hipster cafés to fusion poke bowls, we’ve seen it all. But Suku Suku Separuh isn’t going out of style.

“It’s still absolutely relevant,” says dietitian and nutritionist Adele Wong. “I actually think it’s one of the most underrated tools we have. It works with most Malaysian meals — like economy rice, nasi campur or banana leaf rice. Even if the portions aren’t exact, just having this visual reminder helps us make better choices.”

The beauty of the method lies in its flexibility. You don’t need to give up your favourite dishes. Instead, learn how to build your plate around them — making sure you sneak in some greens and go easy on the white rice.


Packing the Perfect Lunchbox: Creative Ideas for Each “Suku” and “Separuh

Now, let’s get practical. Here’s how to apply the Suku Suku Separuh method to level up your meals in a fun, fuss-free way!

Pro tip: Using helpful compartments or dividers — like those in OiYO by MONTIGO’s Lunch Locker, Snacky Pack, Lunch Buddy, or Lunch Stacker boxes— are a clever way of apportioning your child’s meals to ensure that proper nutritional value and food freshness are maintained – even for the pickiest of eaters.

¼ Carbohydrates: Smart Carbs that Keep You Going

Carbs are essential for energy — but the type and portion matter. While refined options like white rice and pasta are common (and totally okay!), keeping the portion to a quarter of your lunchbox helps maintain balance and prevent sluggish post-lunch energy dips.

  • White rice or plain pasta – Familiar and comforting, but best enjoyed in moderation. Stick to just one-quarter of your plate and balance it out with lots of veggies.
  • Brown rice or multigrain rice – Nutty, chewy, and higher in fiber for longer-lasting energy.
  • Wholemeal pasta or soba noodles – Great for cold lunchbox salads and a satisfying bite.
  • Idli or chapati – Indian-inspired and perfect for compact, kid-friendly lunchboxes.
  • Sweet potato or pumpkin chunks – Naturally sweet and rich in fiber, these are great for kids and adults alike.

Tip: For children, go for smaller carb portions and pair with fruit for natural sweetness.

¼ Protein: The Power Players

Protein helps with satiety, energy and maintaining muscle mass — so don’t skimp on this section!

  • Grilled tofu or tempeh, chickpeas – Plant-based, tasty, and soaks up marinades well.
  • Hard-boiled eggs or egg muffins – Easy to prep ahead and pack.
  • Grilled fish or beef, lamb, chicken strips – Go for air-fried or oven-baked options.
  • Lentil or chickpea patties – A fun vegetarian twist that works for adults and kids.

Adele adds: “Learning to identify what counts as protein can really help Malaysians make better lunch decisions — especially when dealing with mixed dishes.”

½ Fruits and Vegetables: The Colour Explosion

This is the part we often overlook, but it should take up half the space. The trick? Mix and match colours and textures. High in minerals, vitamins and fibre.

  • Raw veggie sticks (carrot, cucumber, capsicum) – Crunchy and dippable! (Tip: Having a lunchbox with a sauce compartment, such as OiYO by MONTIGO’s handy Lunch Stacker, can help to keep your dips perfectly fresh).
  • Blanched or quickly stir-fried  greens (broccoli, bok choy, spinach) – Easy to pack and reheat.
  • Cherry tomatoes, corn, green peas or edamame – Bite-sized and vibrant.
  • Fruit kebabs or cut fruit – Adds colour, fibre and sweetness.

Also easy to pack for kids: Boxed raisins, packets of seaweed, cheese strips and granola packs.


Bonus Tips:

Picky Eaters and Busy Bees

Struggling with a child (or adult) who side-eyes broccoli? Try these top 3 tips from Adele:

  1. Involve them in meal prep – Kids love being part of the decision-making. Explore kid-friendly recipes.
  2. Repeat exposure – Just because they reject something once doesn’t mean they always will. Keep offering!
  3. Be a role model – They watch what you eat. Monkey see, monkey do.

Even for busy adults, prepping ahead helps. Use Sundays to prep protein portions and chop those veggies. Rotate your carbs for variety. Store cut fruit in airtight containers. Most importantly — don’t aim for perfection. A mostly-balanced lunchbox beats a skipped meal every time.

How To Pack Your Lunchboxes

A well-balanced lunch deserves the right container (and lunch bag!) — opt for meal boxes that are leak-proof, easy to clean, keep food warm, and come with compartments to keep each “suku” and “separuh” in place. Bonus points if they’re microwavable and include built-in cutlery for extra convenience on busy days!

Final Bite

Suku Suku Separuh isn’t just a nutrition guideline — it’s a mindset. It nudges us to build better eating habits, one lunchbox at a time. Whether you’re packing for school, work, or even a picnic, this simple principle keeps things colourful, balanced and nourishing.

So the next time you reach for your Lunch Buddy, Lunch Locker, Lunch Stacker or Snacky Pack, ask yourself: “Have I packed my Suku Suku Separuh today?”

You’ll be surprised how far a little visual balance can take care of your health — and your taste buds!


This is a sponsored post by OiYO by MONTIGO; made for busy parents and little ones, who are always on-the-go. From yummy snack time to busy work days, OiYO by MONTIGO has you covered with lovely lunch boxes, bowls, plates, water bottles, and cute cutlery sets – all made with high-quality chemical-free materials, known for their durability and rust resistance, including polypropylene (PP), silicone and tritan components, which are BPA/BPS-free and safe for daily use.

Find out more at oiyoshop.com.

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