Here are some meal prep ideas to help you manage rising grocery costs while maintaining a healthy diet.
Focus on affordable staples like beans, lentils, brown rice, and whole wheat pasta. These ingredients are budget-friendly, filling, and packed with nutrients. Cook big batches and use them as a base for different meals throughout the week.
Buy seasonal produce or frozen vegetables to save money and still get plenty of vitamins. Roasting or stir-frying a mix of veggies can make quick sides or salad toppers.
Plan simple protein options, such as eggs, canned tuna, or rotisserie chicken, which can be used in wraps, salads, or grain bowls. Create homemade soups or stews using leftover vegetables and proteins for added value.
Store your prepped meals in portioned containers to avoid food waste and resist takeout temptations. Batch cooking and smart shopping will help stretch your budget without sacrificing nutrition.
Why Meal Prep?
Problems Solved:
- Eat food that reduces health ailments
- Get affordable, nutritious food
- Save preparation time during busy weekdays
- Avoid decision fatigue about daily meals
- Control ingredients and avoid unknown additives
Recipe #1: Cauliflower Fried Rice with Chicken (Current)
Ingredients (7 meals)
Protein:
- 3.5 chicken breasts (~S$6.30 from wet market)
- 7 eggs from 10-egg pack (~S$1.61)
Vegetables:
- 2.4kg cauliflower (~S$6.72)
- 1 pack carrots (~S$0.90)
- 2 onions + ginger portion (~S$0.50)
Seasonings:
- Black sesame, coconut oil, turmeric, coriander, cumin, salt
Total Cost: S$16.03 for 7 meals = S$2.29 per meal
Detailed Cooking Instructions
Cauliflower Rice Preparation:
- Remove cauliflower leaves and core
- Cut into florets
- Pulse in food processor until rice-like consistency (or grate by hand)
- Set aside in a large bowl
Vegetable Mix:
- Heat 2 tbsp coconut oil in a large wok over medium heat
- Add diced onions, cook until fragrant (3-4 minutes)
- Add grated ginger, cook 1 minute
- Add diced carrots (hard vegetables first)
- Stir-fry for 1 minute, then add 2-3 tbsp water
- Cover and cook 7 minutes, stirring 3 times
- When carrots are tender, add cauliflower rice
- Season with 1 tsp turmeric, 1 tsp cumin, 1 tsp coriander, and salt to taste
- Stir-fry for 5-7 minutes until cauliflower is tender
- Taste and adjust the seasoning
- Sprinkle black sesame seeds before serving
Chicken Preparation:
- Season chicken breasts with turmeric, salt, cumin, and coriander
- On meal day: Steam for 20 minutes in a rice cooker
- Alternative: Bake at 180°C for 15 minutes
Final Assembly (Daily):
- Heat 1 tsp of oil in a pan
- Add 1 portion of cauliflower rice
- Crack 1 egg into the pan, and scramble with the rice
- Heat for 2-3 minutes until warm
- Serve with steamed chicken breast
Recipe #2: Mixed Vegetable Bowl (Original)
Ingredients (7 meals)
Protein:
- 3 chicken breasts (~S$5.40)
- 7 eggs (~S$1.61)
Vegetables:
- 712g cauliflower (~S$1.57)
- 582g pumpkin (~S$0.87)
- 304g broccoli (~S$2.40)
- 6 carrots (~S$0.60)
- 1/3 bunch celery (~S$0.50)
- 200g sweet potato (~S$0.38)
Seasonings:
- Ginger, turmeric, cumin, coriander, salt (~S$0.50)
Total Cost: S$13.83 for 7 meals = S$1.97 per meal
Detailed Cooking Instructions
Preparation
- Wash all vegetables and soak for 30 minutes
- Cut/tear vegetables into bite-sized pieces
- Separate hard parts (stalks) from soft parts (leaves)
- Cut the sweet potato and pumpkin into cubes
- Cut carrots into rounds
- Separate broccoli into florets
Cooking Sequence:
- Heat oil in a large wok over medium heat
- Add ginger and onions, and fry until fragrant
- First batch (hardest vegetables – 8 minutes):
- Add sweet potato cubes
- Add pumpkin cubes
- Stir-fry 1 minute, add water, cover
- Second batch (medium vegetables – 5 minutes):
- Add carrots
- Add broccoli stalks
- Stir and continue cooking
- Third batch (soft vegetables – 2 minutes):
- Add broccoli florets
- Add celery
- Add cauliflower florets
- Final seasoning:
- Add turmeric, cumin, coriander, and salt
- Taste and adjust
- Cook until all vegetables are tender but not mushy
Serving: Pair with steamed chicken breast and hard-boiled egg
Recipe #3: Simple Chicken and Egg Variations
Baked Chicken Method
- Preheat oven to 180°C
- Season chicken breasts with salt, pepper, and herbs
- Place on a baking tray with butter/oil
- Bake 15 minutes until internal temp reaches 75°C
- Let rest 5 minutes before slicing
Pan-Fried Chicken Method
- Heat oil in a pan over medium heat
- Season chicken and cook 6-7 minutes per side
- Check that the internal temperature reaches 75°C
- Tip: Control oil temperature to avoid overcooking
Chicken Patty Method
- Mince chicken breast with seasonings
- Form into patties
- Pan-fry or bake until cooked through
- Note: More work but better texture
Egg Preparation Options
- Scrambled: With vegetables during reheating
- Hard-boiled: Prepare in advance, add to meals
- Fried: Cook fresh on the meal day for the best texture
6-Step Meal Prep Process
1. Ingredients Procurement
- When: Friday evening or Saturday morning
- Where: NTUC/Giant for vegetables and eggs, wet market for chicken
- Tip: Buy ingredients that keep well together
2. Food Preparation (Most Time-Consuming)
Chicken:
- Cut the breasts into individual portions
- Season with turmeric, salt, cumin, and coriander
- Pack in separate bags by meal
- Freeze immediately
Vegetables:
- Wash and soak for 30 minutes
- Cut/tear vegetables (stalks separate from leaves)
- Key principle: Sequence cooking by hardness – hard vegetables first, soft vegetables last
3. Cooking
Vegetables:
- Heat oil in a wok (medium fire)
- Fry onions until fragrant
- Add hard vegetables, stir-fry 1 minute
- Add water, cover, cook 7 minutes (stir 3 times)
- Add soft vegetables when hard ones are tender
- Season and taste-test
Chicken: Steam with rice cooker on the actual day (20 minutes)
4. Storage System
- Cool food for 1 hour
- Pack into 7 individual bags
- 2 bags → refrigerator (Mon-Tue meals)
- 5 bags → freezer (Wed-Sun meals)
5. Defrosting
- Night before: Move 1 bag from freezer to fridge
- Gives 24 hours to defrost properly
6. Daily Heating
Method 1: Fry with oil and eggs (10 minutes). Method 2: Microwave in a glass container.. Method 3: Electric lunch box at the office
Time Investment
Weekend Prep: ~4 hours total
- Buying: Variable
- Cutting/prep: 45-60 minutes
- Cooking: 20 minutes
- Packing: 10 minutes
Daily: 10-15 minutes (heating + steaming chicken)
Food Storage Safety
Key Guidelines:
- Raw meat: Can freeze up to 12 months
- Cooked food: Follow freezer-to-fridge transition
- Only reheat once after cooking
- Don’t leave food out >2 hours
- Store in airtight containers
- Cool food quickly before storing
Making Food Tasty
1. Manage Expectations
- Food quality = Reality – Expectations
- Focus on the benefits gained rather than the gourmet standards
2. Fresh Ingredients
- Use quality, fresh produce
- Shop regularly for the best ingredients
3. Smart Seasoning
- Avoid: Excessive sugar, MSG, artificial sauces
- Use: Turmeric, cumin, black sesame, adequate salt
- Add gravy from other cooked vegetables
4. Mindful Eating
- Chew 20 times (vs. typical 8)
- Closyour e your eyes while eating
- Put utensils down between bites
- Eat alone sometimes to focus on flavours
5. Competent Cooking
- Learn proper knife techniques
- Understand cooking times for different ingredients
- Practice makes perfect – focus on avoiding mistakes
Essential Skills to Develop
- Knife Skills – Watch YouTube tutorials, practice regularly
- Timing – Create reference guides for cooking times
- Mixed Vegetable Cooking – Master one complex dish first
- Food Safety – Proper handling and storage techniques
Nutrition Considerations
Balanced Macros:
- Protein: Chicken + eggs
- Carbs: Cauliflower (fibre-rich)
- Fats: Coconut oil, sesame oil
Compared to typical outside food
- More controlled ingredients
- Less processed additives
- Better vegetable variety than most hawker options
Recipe Variations & Ideas
Seasoning Combinations
Anti-Inflammatory Blend (for health conditions):
- Turmeric (1 tsp)
- Ginger (fresh, grated)
- Cumin (1 tsp)
- Coriander (1 tsp)
- Black pepper (pinch – enhances turmeric absorption)
Asian-Inspired:
- Sesame oil (1 tbsp)
- Garlic (minced)
- Ginger (grated)
- Black sesame seeds
- Light soy sauce (if tolerated)
Mediterranean Style:
- Olive oil
- Dried herbs (oregano, thyme, basil)
- Garlic
- Lemon juice (add after cooking)
Vegetable Substitutions
Low-Carb Options:
- Replace sweet potato with zucchini
- Use cabbage instead of some cauliflower
- Add bell peppers forcolourrr and crunch
Seasonal Variations:
- Winter: Add more root vegetables (turnip, radish)
- Summer: Include okra, long beans
- Year-round: Bok choy, kai lan, spinach
Protein Alternatives
Other Meats:
- Chicken thighs (moflavourrvor, slightly higher fat)
- Fish fillets (steam or bake)
- Lean pork (if dietary restrictions allow)
Vegetarian Options:
- Firm tofu (pan-fried until golden)
- Tempeh (fermented, more protein)
- Extra eggs (2 per meal instead of 1)
Cooking Method Variations
Steam Method (Healthiest):
- Steam all vegetablea s in a rice cooker
- Season after cooking
- Uses less oil, retains more nutrients
Stir-Fry Method (Most Flavorful):
- High heat, quick cooking
- Vegetables stay crisp
- More oil needed
Slow Cook Method (Easiest):
- Combine all ingredients in a slow cooker
- Cook on low 4-6 hours
- Good for tougher vegetables
Meal Prep Efficiency Tips
Batch Cooking Hacks:
- Cook grains/cauliflower rice in a rice cooker while stir-frying vegetables
- Use two pans simultaneously for proteins and vegetables
- Prep vegetables the night before cooking day
Storage Optimisation:
- Use stackable glass containers for easy reheating
- Label containers with the cooking date
- Keep sauces/seasonings separate if adding fresh herbs
Recipe Scaling
For 3-4 meals (smaller batch):
- Halve all ingredients
- Use the same cooking method
- Reduce cooking time slightly
For 14 meals (2 weeks):
- Double ingredients
- May need larger cooking vessels
- Consider cooking in two batches for even cooking
Troubleshooting Common Issues
Vegetables Too Mushy
- Cause: Overcooking or too much water
- Solution: Reduce cooking time, use less water, cook vegetables separately by hardness
Food Lacks Flavour
- Cause: Under-seasoning or cooking without fat
- Solution: Add salt gradually, use adequate oil, toast spices before adding
Chicken Dry
- Cause: Overcooking or insufficient fat
- Solution: Use a meat thermometer, add butter/oil, and don’t overcook
Vegetables Yellow/Discoloured
- Cause: Overcooking green vegetables
- Solution: Add green vegetables last, cook briefly, shock in cold water if needed
Recipe #4: Asian-Style Steamed Chicken with Mixed Vegetables
Ingredients (7 meals)
Protein:
- 3.5 chicken breasts or 7 chicken thighs (~S$6.50)
- 7 eggs (~S$1.61)
Vegetables:
- 1kg bok choy (~S$2.50)
- 500g carrots (~S$1.20)
- 300g mushrooms (shiitake or button) (~S$3.00)
- 200g baby corn (~S$1.50)
- 2 onions (~S$0.60)
Seasonings:
- Light soy sauce, sesame oil, garlic, ginger, white pepper
- Optional: Oyster sauce (1 tbsp)
Total Cost: S$15.41 for 7 meals = S$2.20 per meal
Cooking Instructions
- Chicken: Marinate with soy sauce, sesame oil, and white pepper for 30 minutes
- Steam chicken in a rice cooker for 25 minutes
- Vegetables: Stir-fry in sequence – onions, carrots, mushrooms, baby corn, bok choy stems, then leaves
- Season with light soy sauce and sesame oil
- Assembly: Steam everything together for the final 5 minutes
Recipe #5: Mediterranean Chicken Bowl
Ingredients (7 meals)
Protein:
- 3.5 chicken breasts (~S$6.30)
- 7 eggs (~S$1.61)
Vegetables:
- 1kg zucchini (~S$3.00)
- 500g eggplant (~S$2.50)
- 400g tomatoes (~S$2.00)
- 300g bell peppers (~S$2.40)
- 1 large onion (~S$0.30)
Seasonings:
- Olive oil, garlic, dried herbs (oregano, basil, thyme), lemon juice, salt, black pepper
Total Cost: S$18.11 for 7 meals = S$2.59 per meal
Cooking Instructions
- Roast vegetables: Cut into chunks, toss with olive oil and herbs, and roast at 200°C for 25 minutes
- Chicken: Season with herbs, bake at 180°C for 18 minutes
- Final touch: Add fresh lemon juice after reheating
- Serving: Can be eaten hot or cold
Recipe #6: Indian-Spiced Lentil and Chicken
Ingredients (7 meals)
Protein:
- 3 chicken breasts (~S$5.40)
- 200g red lentils (~S$1.50)
- 7 eggs (~S$1.61)
Vegetables:
- 1kg cauliflower (~S$2.80)
- 500g spinach (~S$2.00)
- 300g onions (~S$0.90)
- 200g tomatoes (~S$1.00)
Spices:
- Turmeric, cumin, coriander, garam masala, ginger, garlic, and coconut oil
Total Cost: S$15.21 for 7 meals = S$2.17 per meal
Cooking Instructions
- Lentils: Cook with turmeric and water until soft (15 minutes)
- Spice base: Fry onions, ginger, garlic until golden, add spices
- Chicken: Add to the spice base, cook until done
- Vegetables: Add cauliflower, then spinach last
- Combine: Mix lentils with the vegetable-chicken mixture
Recipe #7: Japanese-Inspired Chicken Teriyaki Bowl
Ingredients (7 meals)
Protein:
- 3.5 chicken thighs (~S$6.00)
- 7 eggs (~S$1.61)
Vegetables:
- 1.5kg daikon radish (~S$2.10)
- 400g carrots (~S$0.96)
- 300g green beans (~S$2.40)
- 200g cabbage (~S$0.80)
Sauce:
- Soy sauce, mirin (or honey), rice vinegar, ginger, garlic
- Sesame oil, sesame seeds
Total Cost: S$13.87 for 7 meals = S$1.98 per meal
Cooking Instructions
- Teriyaki sauce: Mix soy sauce, mirin, and vinegar (2:1:1 ratio)
- Chicken: Pan-fry thighs, add sauce, simmer until glazed
- Vegetables: Steam daikon and carrots, blanch green beans, add raw cabbage for crunch
- Assembly: Serve chicken over vegetables, sprinkle sesame seeds
Recipe #8: Thai-Style Chicken Curry (Mild)
Ingredients (7 meals)
Protein:
- 3.5 chicken breasts (~S$6.30)
- 7 eggs (~S$1.61)
Vegetables:
- 1kg pumpkin (~S$2.00)
- 500g long beans (~S$2.50)
- 300g baby eggplant (~S$2.40)
- 200g onions (~S$0.60)
Curry Base:
- Coconut milk (light), lemongrass, galangal, garlic, mild curry powder
- Fish sauce (optional), lime juice
Total Cost: S$15.41 for 7 meals = S$2.20 per meal
Cooking Instructions
- Aromatics: Pound lemongrass, galangal, and garlic into a paste
- Curry base: Fry paste in oil, add curry powder, then coconut milk
- Chicken: Add to curry, simmer 10 minutes
- Vegetables: Add pumpkin first, then beans, and eggplant last
- Finish: Add lime juice and fish sauce to taste
Recipe #9: Korean-Style Chicken with Kimchi
Ingredients (7 meals)
Protein:
- 3.5 chicken thighs (~S$6.00)
- 7 eggs (~S$1.61)
Vegetables:
- 800g napa cabbage (~S$2.40)
- 400g daikon radish (~S$0.56)
- 300g carrots (~S$0.72)
- 200g bean sprouts (~S$1.00)
Seasonings:
- Korean chilli flakes (gochugaru), garlic, ginger, soy sauce, sesame oil
- Rice vinegar for quick pickle
Total Cost: S$12.29 for 7 meals = S$1.76 per meal
Cooking Instructions
- Quick kimchi: Salt cabbage, rinse, mix with chilli flakes, garlic, and vinegar
- Chicken: Marinate with soy sauce, sesame oil, garlic, and pan-fry until crispy
- Vegetables: Blanch bean sprouts, julienne daikon and carrots
- Assembly: Serve warm chicken over fresh and pickled vegetables
Recipe #10: Chinese-Style Steamed Egg with Chicken
Ingredients (7 meals)
Protein:
- 3 chicken breasts (~S$5.40)
- 14 eggs (~S$3.22)
Vegetables:
- 1kg choy sum (~S$3.00)
- 500g winter melon (~S$1.50)
- 300g mushrooms (~S$3.00)
- 200g carrots (~S$0.48)
Seasonings:
- Light soy sauce, sesame oil, white pepper, chicken stock powder, cornstarch
Total Cost: S$16.60 for 7 meals = S$2.37 per meal
Cooking Instructions
- Steamed egg: Beat 2 eggs per portion with an equal amount of water, steam 12 minutes
- Chicken: Dice small, marinate with soy sauce and cornstarch, stir-fry quickly
- Vegetables: Blanch choy sum, steam winter melon, stir-fry mushrooms
- Assembly: Top steamed egg with chicken and vegetables
One-Pot Meal Recipes
Recipe #11: Chicken and Vegetable Congee
Ingredients (7 large portions):
- 2 cups jasmine rice (~S$1.00)
- 3 chicken breasts (~S$5.40)
- Mixed vegetables (carrots, celery, ginger) (~S$3.00)
- Seasonings: Salt, white pepper, sesame oil
Method:
- Cook rice with 8 cups of water in a slow cooker or rice cooker
- Add diced chicken and vegetables in the last 30 minutes
- Season and add sesame oil before serving
- Total: S$9.40 for 7 meals = S$1.34 per meal
Recipe #12: Chicken Soup with Noodles
Ingredients (7 portions):
- 500g bee hoon or rice noodles (~S$2.00)
- 3 chicken breasts (~S$5.40)
- Mixed vegetables (cabbage, carrots, mushrooms) (~S$4.00)
- Chicken stock cubes, soy sauce, and sesame oil
Method:
- Make chicken stock by boiling chicken with aromatics
- Cook noodles separately, portion into containers
- Blanch vegetables, and add to containers
- Pour hot stock over when ready to eat
- Total: S$11.40 for 7 meals = S$1.63 per meal
Cold Prep Recipes (No Cooking Required)
Recipe #13: Chicken Salad Bowls
Ingredients (7 meals):
- 3.5 rotisserie chickens (pre-cooked) (~S$12.00)
- Mixed salad greens (~S$4.00)
- Cherry tomatoes, cucumbers, carrots (~S$3.00)
- Hard-boiled eggs (prepare once) (~S$1.61)
Assembly: Just portion and add dressing before eating. Total: S$20.61 for 7 meals = S$2.94 per meal
Recipe #14: Vietnamese-Style Chicken Bowls
Ingredients:
- Cooked chicken breast (meal prep once) (~S$6.30)
- Rice paper or lettuce wraps (~S$2.00)
- Fresh herbs (mint, cilantro, basil) (~S$3.00)
- Vegetables (cucumber, carrots, bean sprouts) (~S$2.50)
- Dipping sauce ingredients (~S$1.00)
Total: S$14.80 for 7 meals = S$2.11 per meal
“Won’t I get bored?”
- Start with one reliable recipe.
- Gradually experiment with variations..
- Focus on the benefits: health, time, and money saved
- Consider it a simplification rather than a limitation
“Is it really nutritious?”
- Macro nutrients (carbs, protein, fats) are preserved in storage
- Some vitamin loss is normal, but minimal with proper storage
- Often more nutritious than typical outside meals
- Can supplement a varied breakfast/dinner
Who This Works For
Good fit if you:
- Want to control ingredients for health reasons
- Seek to optimise time and money
- Don’t mind eating similar meals
- Want to simplify meal decisions
- Have limited kitchen space/time during weekdays
Not ideal if you:
- Have a generous food budget with easy access to healthy options
- Food variety is a high priority
- You’re already satisfied with your current eating habits
- Cost is not a concern
Bonus: Breakfast Prep
Evening before:
- Select vegetables from the fridge
- Wash and air dry thoroughly
- Pack in containers when dry
- Store in the fridge
Morning: Just cut and cook – no washing needed
This system represents one person’s solution to specific health and lifestyle needs. Adapt the principles to your own situation, dietary requirements, and preferences.
COST COMPARISON
This Meal Plan: S$10.57/day Eating Out Budget Option: S$20.70/day Monthly Savings: S$304.00 Annual Savings: S$3,700.00
SUCCESS TIPS
- Batch prep on Sunday – saves 2+ hours during weekdays
- Invest in good storage containers – keep food fresh longer
- Double portions when cooking – instant leftovers
- Keep emergency meals – instant noodles with egg for busy days
- Shop with a list – avoid impulse purchases that blow the budget
Pricing Tiers:
- Budget: SG $1-4 (Hawker centres, local coffee shops)
- Mid-range: SG $8-15 (Speciality coffee, casual dining
- Premium: Hotel dining, fine dining restaurants
Food Delivery Options:
- Limited Information: Most establishments appear to be dine-in focused
- Takeaway Available: Several hawker stalls and coffee shops
- No Delivery Mentioned: For most locations
Tourist Accessibility:
- Highest Value: Maxwell Food Centre, Tong Ah Eating House, Original Katong Laksa, Atlas Bar
- Moderate Accessibility: Most hawker centres and established restaurants
- Advance Planning Required: The Ampang Kitchen, Burnt Ends reservations
Cultural Significance:
- Historical: Tong Ah (1939), Singapore Zam Zam (1908), Song Fa (1969)
- Heritage Preservation: Kim Choo Kueh Chang, Tan’s Tu Tu Coconut Cake
- Modern Innovation: Burnt Ends, Cloudstreet, % Arabica
Cooking Techniques Highlighted:
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