Let’s be real — eating healthy isn’t always easy, especially when Malaysian food is this good. With 2026 less than a month away, it is time for us to get back on track with our long overdue fitness goals. If you’re thinking about totally avoiding your favourite foods like Nasi Lemak, Char Kuay Teow, Laksa, Hokkien Mee, Nasi Kandar, and etc, you’ve come to the right place.
Here, we don’t tell you what not to do, we advise you on what you should be doing instead as a better alternative. While we’re extremely spoiled for choice as a Malaysian with so many food options, we also need to learn how to swap ingredients and overall make better choices without losing the joy of eating. Because honestly, what’s life without food that makes you happy?
In this article, we’ve put together a list of 5 TikTok Malaysian food influencers who make healthy eating look fun, easy, and totally doable. These creators will keep you inspired and help you feel you feel your best as you head into the new year.
Table of Contents
- Georgen Thye
- Zhi Ling Nutrition
- Dietitian Joey
- JWQuickFood
- EatHealthyJourney
1. Georgen Thye
As food educator and dietitian turned content creator, Georgen is a proud Malaysian striving to make healthy eating more approachable. He is the founder of Georgen Cooking and also currently serves as the Principal Dietitian at GT Marketing Solution.
Professional Background
- Council Member of the Malaysian Dietitians’ Association (MDA)
- Oversees Continuing Professional Development (CPD) initiatives for Malaysian dietitians, including the introduction of CPD grants
- Actively involved in Malaysian Dietitian’s Day celebrations since 2020
- Recipient of the Rising Star Award from the MDA for his outstanding contributions to the field
Recipes
Instead of advising us to omit certain types of food, Georgen raves about eating smart, not eating less. This advice is great for Malaysians who are so used to people telling them to just eat less in order to lose weight. Sometimes adding the right choices is better than omitting a certain food type for a more sustainable lifestyle. Below are some of Georgen’s recipes that we find extremely useful and totally adaptable for Malaysians.
Nasi Goreng Kampung
In one of Georgen’s recent videos, he made nasi goreng kampung, but not in the most traditional way but still preserving its essential ingredients like anchovies, kangkung, garlic, and chilli. Instead of using all white rice, he mixes in barley for a more satisfying chew. Barley adds fibre which helps you stay fuller for longer and beta-glucan which is great for the heart and gut health.
Rice Cooker Glass Noodle One-Pot Meal
In his rice cooker glass noodle one-pot meal, Georgen used ingredients such as napa cabbage, enoki mushrooms, and shrimps, as his main ingredients. These foods make great alternatives if you’re looking for lower calorie options, but are full of fibre and protein. Glass noodles are extremely versatile and can be used in many different ways, even if all you have left in your fridge are leftovers. Most importantly, a rice cooker one-pot meal makes cooking and cleaning up easy, perfect for those with busy deals or anyone new to meal prepping.
Gut-Friendly Cold Brew Tea
Besides his cooking recipes, he also teaches his followers how to brew teas and coffees in a way where it’s beneficial for our bodies. He uses ingredients like peppermint, fennel seeds, ginger, lemongrass, and mint leaves – all of which are associated with digestion and gut health. Try this easy-to-make recipe if you ever feel bloated or gassy, great even if served cold or warm.
2. Zhi Ling Nutrition
Zhi Ling is one of Malaysia’s favourite nutritionists advocating for healthy living. Her approach is rather unique and tailored to Malaysians, as she turned her knowledge from a Bachelor’s and Master’s degree in Nutrition and Community Health into content that makes sense in our everyday lives.
Just like Georgen, Zhi Ling also teaches you how to enjoy your favourite foods smarter. Her followers appreciate that she understands Malaysian food culture instead of trying to replace it with Western diet trends like salads or impossible meal plans. She’s a firm believer that healthy eating is not about perfection. Life happens – and that’s okay, you can still move on from that and make better choices after. Her favourite tagline is “What matters most is progress, consistency, and finding joy in food that nourishes the body and soul”.
Professional Background
- Holds both a Bachelor’s and Master’s degree in Nutrition and Community Health from Universiti Putra Malaysia (UPM)
- Emphasizes public health and community wellness, helping her tailor her advice to real Malaysian lifestyles
- Started out in nutrition research, recipe development, and marketing, where she learned how to make health information appealing and accessible.
- Uses her platforms to bridge the gap between science and everyday life, offering Malaysians practical ways to eat better without giving up local favourites.
- Known for her evidence-based content and approachable personality, she’s become one of Malaysia’s most trusted voices in modern nutrition.
Recipes
As one of the most well-loved and relatable nutritionists in Malaysia, Zhi Ling teaches her followers how to think differently about food. Her content empowers Malaysians to make smarter and more balanced choices with real-life application.
The “54321 Grocery Shopping Formula” is one of her most popular tips to build a balanced cart every time you visit the supermarket. Instead of restricting certain foods, she advises her followers to break down everyday food choices in easy ways – asking questions like “What does this food provide nutritionally?” and “What can I add to make this meal more balanced?”
Zhi Ling also often shares meal prep hacks and even explains how to create a balanced plate using the ¼ carbs, ¼ protein, ½ fruits and vegetables rule.
One Pot Tomato Braised Noodles
People have now gravitated toward quick and convenient one pot recipes. These types of recipes can be tweaked based on what you have left in your fridge to create a simple, satisfying, and balanced meal that comes together in one pot. In the video, Zhi Ling kept her recipe realistic and customizable with minimal ingredients and cleanup. The end result is a hearty and comforting bowl of noodles.
Mapo Tofu Noodle Soup
We’re beginning to think that Zhi Ling loves her noodles. Although, it might just be the fact that noodles are more versatile and cooking can be done within 15 minutes. In this video, our favourite nutritionist goes for a thin, savoury broth as opposed to the conventional thick, oily gravy for a fresh and balanced meal. Check out her recipe if you’re looking for a light and soup lunch or dinner that combines the best of both worlds.
Fish Oat Porridge
Who says oats can’t be savoury? To be fair, we aren’t the most experimental people when it comes to food. However, if you’re an adventurous eater looking for healthy meal ideas and lower calorie options that make you feel fuller for a longer period of time, try out Zhi Ling’s Fish Oat Porridge. It’s packed with fibre, protein and the comfort of Chinese-style porridge.
3. Dietitian Joey
Joey Khor is a dietitian in Malaysia, working towards the goal of redefining what “healthy eating” looks like for everyday Malaysians. Her recipes are equivalent to those of lazy uni students who are keen on practicing a healthy lifestyle but don’t want the hassle of a full-blown cooking competition at home.
She began with short, helpful clips during her student days which quickly turned into a full-blown career. Today, she is a full-time content creator teaching Malaysians how to make smarter and more health-conscious tweaks to their meals. One of her go to phrases is “one small change at a time” to find a balance between enjoyment and learning how to take care of yourself.
Professional Background
- Started as a student dietitian, sharing simple “lazy healthy meals” online while studying.
- Her videos offered quick, approachable nutrition tips for busy people.
- After graduating, she rebranded from @yourfuturedietitan to @dietitianjoey and became a full-time content creator.
- Her goal is to make nutrition simple, realistic, and accessible for everyone.
- Promotes the idea of balanced eating, often using her signature plate visual
- Encourages informed food choices without restriction or guilt.
- Recognized among the top Malaysian and Singaporean food and nutrition influencers.
- Focuses on helping her audience build a healthy, mindful relationship with food, not just “eat healthy.”
Recipes
Our bubbly food influencer, Joey, tends to make realistic and simple tweaks to our favourite foods. She shows us that we don’t have to avoid our favourite foods but instead, swap ingredients to make them healthier. For instance, she would advise to air fry instead of deep fry. These choices are what makes our food choices better and healthier for a more sustainable lifestyle. Also, if you’re looking for a bilingual healthy food influencer, check out her videos for English and Chinese subtitles.
Sweet and Sour Chicken
Joey takes a refreshing turn on sweet and sour chicken – one of the locals’ comfort dishes. However, the deep-fried version can get a little too heavy and might make you feel sluggish. Her version of sweet and sour chicken is lighter, quicker, and is every bit as satisfying. The best part is, her 4-ingredient sauce doubles as a marinade and only takes a few minutes to whip up.
Roti John
Roti John is a dish that captures Malaysia’s love for history, flavour, and comfort food. You’d be able to find this in night markets, food bazaars, food trucks, and stalls. Joey adds a healthier twist with more vegetables like onions and tomatoes, and also using lesser oil. She also swapped the usual buns to wheat bread slices for more fibre.
Chicken Katsu
Chicken Katsu may not be one of our national dishes, but it is still a popular choice in Japanese restaurants. Though restaurants will offer you a side salad, the deep fried version will leave you feeling greasy inside out. Joey’s take on Chicken Katsu uses chicken breasts instead of chicken thighs for more protein and less fat. She also opted for an airfryer so she could deliberately use less oil for cooking. For carbs, she replaces white rice with purple rice for more benefits and switches between stir fry vegetables for sides. This video shows how she uses healthier food alternatives instead of avoiding certain foods altogether.
4. JWQuickFood
Unlike Georgen Thye, Zhi Ling, and Joey, who all come from professional dietetics backgrounds, JWQuickFood takes a more home-style approach. Her recipes are all about making healthy food quick and tasty without the fancy explanation. Even without formal credentials in nutrition or dietetics, she is featured in influencer-curation lists, described as someone who shares “healthy and easy recipes that are as beautiful as they are delicious”.
Her content is perfect for people who want good food but don’t want to sacrifice hours in the kitchen. With her videos, she shows her audience that it is possible to follow a flavourful and balanced diet with simple recipes. She is strongly recognized for this niche, proven by her social reach and inclusion in “Top Food Influencer” list. All of which suggest that she is steadily growing and has a decent following.
Recipes
Lemon Cheesecake
Did you know you could make a healthy version of lemon cheesecake at home, using a rice cooker? We didn’t until now. Instead of using regular sugar and cream cheese in her recipes, she opted for healthier alternatives like zero calorie sweetener and greek yoghurt. This makes the lemon cheesecake retain its flavour without losing the sweetness and tanginess of a regular cheesecake. It is better for blood sugar control, lower in calories, and is also higher in protein.
Avocado Tofu Salad
If you’re in a time crunch, this avocado tofu salad can be eaten as a snack, salad, or even a quick light lunch that keeps you satiated. You only need 5 minutes to slice the avocados and soft tofu. Together, they provide around 300 calories, with roughly 12g of protein and 22g of healthy fats. As a snack or a side, this avocado tofu salad adds a great depth to meals by sprinkling along some toasted seaweed for a boost of umami flavours.
Cauliflower Rice Carbonara
Regular carbonara can be a little too rich for daily consumption. However, JWQuickFood created a healthier version of carbonara with cauliflower instead of white rice or pasta. This creamy recipe is actually low in fat and contains just 200 calories. She also swapped out the usual pancetta for mushrooms and used low fat cheese. Just like that, you can whip up lunch or dinner in minutes while keeping your meal options light and healthy.
5. EatHealthyJourney
EatHealthJourney is listed among Malaysia’s top nutrition and health influencers on TikTok. With a solid follower base of around 149,000 followers, this Malaysian creator has built a loyal community that is all about balanced eating, simple cooking, and sustainable health habits.
While the person behind the account is not publicly known, their content focuses on sharing easy nutrition tips and recipes that fit into an average Malaysian’s busy lifestyle. Their videos often highlight simple ingredient swaps, nutrient-packed meals, and everyday food ideas that make healthy eating realistic.
Recipes
Salmon Creamy Garlic Butter
With a total calorie count of 450kcal, this version of salmon creamy garlic butter is scrumptious but made healthier with portion control. In the video, the creator has only a few spoonfuls of white rice along with sides of fibre like apples and broccoli to make the meal more balanced. The salmon provides a good source of high-quality protein, omega-3 fatty acids, and essential nutrients such as vitamin D, vitamin B12, and selenium.
Ikan Bawal Emas Masak Asam Serai
The creator claims that this is one of the dishes that helped her lose 28kg. This dish uses Golden Pomfret, a type of fish as the main source of protein. Other spices include: tamarind slices, lemongrass, ginger, garlic, turmeric, and red onions. Most recipes would require you to deep fry the fish for a more fragrant finish but this creator decided to boil the fish along with the spices instead. As part of her meal prep series, she also adds cucumbers and other vegetables for a more balanced meal.
Homemade Chicken Nandos
Chicken Nandos at the store itself is actually one of the healthier options in the market. However, while the chicken itself is grilled, the overall meal can easily become calorie-dense and high in sodium, fat, and sugar. It also usually comes with sides of french fries and fried rice. However, this creator shows that we do not need to completely omit chicken nandos from our diet. In the video, the chicken was first marinated in spices then baked to give it a golden finish. The star of the show was obviously the chicken, with a handful of rice, and a huge side salad consisting of bok choy, cherry tomatoes, and carrots.
Disclaimer: Based on thorough research and collective insights, this list was meticulously curated by the GoldenHourMagazine team to provide useful recommendations for everyone. The brands are presented in no specific ranking, so if you know of any other amazing options, we would love to hear from you at hanahannahooi@gmail.com. For more details, please see our copyright, privacy, and disclosure policies.