When prices go up in Singapore, every dollar counts. Eating out at hawker centres or cafes might seem convenient, but costs add up quickly, especially with rising food inflation. Ordering delivery can be even pricier, with service fees and minimum order requirements.
Meal prepping changes the game. By planning meals and buying groceries in bulk, you get to take advantage of supermarket promotions and discounts. You can stretch ingredients across several dishes—think chicken used in stir-fries, salads, and soups throughout the week. This way, nothing is wasted.
Cooking at home also lets you control portions and avoid impulse spending on snacks or drinks. Over time, the savings become clear: what you spend on a week’s groceries is often less than a few days’ worth of takeout. In a city where food prices are climbing, meal prepping helps you eat well without breaking the bank.
Weekly Shopping & Prep Strategy
Strategic Shopping Locations & Timing
WET MARKETS (Best Value Fresh)
- Peak Hours: 6-8am (freshest selection)
- Discount Hours: 6-8pm (30-50% off perishables)
- Best Buys: Fish, vegetables, herbs, tofu
- Negotiation Tips: Buy in bulk, build relationships with vendors
NTUC FAIRPRICE (Staples & House Brands)
- Orange Label: 20-40% cheaper than branded equivalents
- Yellow Price Tags: Weekly promotions
- Best Days: Tuesday-Thursday restocking
- Bulk Buys: Rice, pasta, oils, cleaning supplies
WAREHOUSE CLUB FAIRPRICE HUB
- Membership: $50/year ($25 with NTUC credit card)
- Best Buys: Family packs, frozen goods, baby items
- Savings: 20-60% on bulk purchases
- Strategy: Shop monthly for non-perishables
COLD STORAGE/GIANT (Premium Deals)
- Manager’s Special: 30-50% off near-expiry items
- Import Sales: European/Australian products
- Timing: Early morning or late evening for markdowns
REDMART/ONLINE GROCERY
- Compare Tool: Price check before physical shopping
- Subscription: 5-10% discount on regular items
- Delivery: Worth it for heavy bulk items
Master Meal Prep Schedule
SUNDAY (2-3 hours prep time)
- Shop wet market: Fresh produce, proteins (30 mins)
- Prep vegetables: Wash, chop, portion for week (45 mins)
- Start rendang: Long cook time, better next day (30 mins active)
- Make bread dough: First rise while doing other tasks (15 mins active)
- Portion proteins: Freeze in meal-sized portions (20 mins)
WEEKDAY PREP (15-20 mins each evening)
- Monday: Assemble pasta bake ingredients
- Tuesday: Prep potato toppings, start baking potatoes
- Wednesday: Marinate fish, prep pepper mixture
- Thursday: Reheat rendang, prep rice and vegetables
- Friday: Heat soup, shape and bake bread
MONDAY: Deluxe Veggie Pasta Bake
Dish Features
- Comfort Level: High – creamy, cheesy, satisfying
- Prep-Friendly: Assembles the day ahead, bakes when ready
- Family Appeal: Hidden vegetables, familiar flavours
- Leftover Potential: Excellent – reheats beautifully, lunch portions
Complete Ingredients (Serves 4-6)
PASTA BASE
- 400g pasta (penne/rigatoni) – $2.50 (NTUC Orange Label)
- 500ml full-fat milk – $1.80 (higher fat = more decadent sauce)
- 2 tbsp butter – $0.50
- 2 tbsp plain flour – $0.20 (NTUC house brand)
FLAVOR ENHANCERS
- 2 large garlic cloves – $0.30 (wet market, buy whole bulbs)
- 100ml crème fraîche – $2.00 (Cold Storage, check expiry for deals)
- 150g mixed cheese – $4.50 (cheddar/mozzarella 70/30 ratio)
VEGETABLES (Mix & Match)
- 1 cup frozen corn – $1.50 (warehouse club bulk bag)
- 1 red bell pepper, diced – $1.50
- 1 zucchini, sliced – $1.20
- 200g mushrooms, sliced – $2.50
- Leftover roasted vegetables – $0.00
SEASONINGS
- Salt, white pepper, nutmeg – $0.30
- Fresh herbs (parsley/chives) – $1.50
Total Cost: $18.30 | Cost per serving: $3.05
Advanced Prep Instructions
SUNDAY PREP (20 minutes)
- Vegetable prep: Dice all vegetables, store in airtight containers
- Cheese prep: Grate cheese, divide into cooking and topping portions
- Sauce base: Make roux, cool and refrigerate (reheats easily)
MONDAY COOKING (35 minutes)
- Pasta cooking: Use large pot, salt water generously, cook 1 minute under package time
- Sauce perfection: Whisk constantly while adding milk, achieve nappe consistency
- Flavour building: Bloom garlic in butter first, fold in crème fraîche off the heat
- Assembly technique: Layer pasta, vegetables, sauce, repeat for even distribution
- Finishing touch: Top with cheese mix, dot with extra butter for browning
Nutritional Profile (per serving)
- Calories: 420
- Protein: 18g (cheese, milk)
- Carbohydrates: 52g (pasta, vegetables)
- Fat: 16g (butter, cheese, crème fraîche)
- Fibre: 4g (vegetables, whole grain pasta option)
- Key Nutrients: Calcium (cheese), Vitamin A (corn, peppers), B-vitamins (enriched pasta)
Budget Optimisation
Tips
- Pasta: Buy 5kg bags for 40% savings
- Vegetables: Use frozen when fresh is expensive (nutritionally equivalent)
- Cheese: Buy blocks and grate yourself (50% cheaper)
- Milk: UHT milk often cheaper, works perfectly in sauces
TUESDAY: Easy Cheesy Jacket Potatoes
Dish Features
- Interactive Dining: Family customisation, kids love choosing toppings
- Nutritional Powerhouse: Complete protein when paired with beans
- Zero Waste: Uses up odds and ends from the refrigerator
- Quick Comfort: Minimal active cooking time
Complete Ingredients (Serves 4)
POTATO BASE
- 4 large russet potatoes (200g each) – $3.00 (wet market, evening deals)
- 2 tbsp olive oil – $0.60
- Coarse sea salt – $0.20
PROTEIN TOPPINGS
- 1 can of baked beans (420g) – $1.50 (NTUC Orange Label)
- 1 can of tuna in spring water (185g) – $2.50 (warehouse club multi-pack)
- 100g cottage cheese – $2.80 (high protein option)
VEGETABLE TOPPINGS
- Mixed salad leaves (200g) – $2.50
- 2 medium tomatoes – $1.50
- 1 cucumber – $1.00
- 1 red onion – $0.80
- 1 avocado (optional) – $2.00
DAIRY & CONDIMENTS
- 150g mixed cheese, grated – $3.00
- 200ml sour cream – $2.50
- Butter – $0.50
- Mayonnaise, mustard – $0.50
Total Cost: $21.20 | Cost per serving: $5.30
Advanced Prep Instructions
SUNDAY PREP (25 minutes)
- Potato selection: Choose uniform sizes, scrub clean, and air dry
- Toppings prep: Chop all vegetables, store separately in containers
- Protein prep: Drain and flake tuna, portion beans into containers
- Cheese prep: Grate cheese, store in a breathable container
TUESDAY COOKING (90 minutes, mostly hands-off)
- Perfect baking: 200°C, oil and salt skin, bake 75-90 minutes depending on size
- Doneness test: Gentle squeeze should give easily, internal temp 96°C
- Topping warm-up: Heat beans gently, bring dairy to room temperature
- Presentation: Fluff potato flesh with fork, create wells for toppings
Nutritional Profile (per serving, with mixed toppings)
- Calories: 485
- Protein: 22g (beans, tuna, cheese)
- Carbohydrates: 65g (potato, beans)
- Fat: 15g (cheese, sour cream, avocado)
- Fibre: 12g (potato skin, beans, vegetables)
- Key Nutrients: Potassium (potato), Iron (beans), Omega-3 (tuna), Folate (beans)
Budget & Nutrition Hacks
- Potato power: Keep skins on for fibre and nutrients
- Bean brilliance: Rinse canned beans to reduce sodium by 40%
- Tuna upgrade: Mix with Greek yoghurt instead of mayo for a protein boost
- Vegetable volume: Fill half the plate with raw vegetables for nutrients and satiety
WEDNESDAY: Oven Roasted White Fish with Mediterranean Flavours
Dish Features
- One-Pan Wonder: Minimal cleanup, maximum flavour
- Heart-Healthy: Omega-3 rich fish, antioxidant vegetables
- Elegant Simplicity: Restaurant-quality presentation on budget
- Quick Cook: 30 minutes total, perfect for busy weeknights
Complete Ingredients (Serves 4)
FISH & MARINADE
- 600g white fish fillets (dory/snapper) – $12.00 (wet market, whole fish cheaper)
- 2 tbsp olive oil – $0.80
- 1 lemon (juice + zest) – $0.80
- 2 tsp dried oregano – $0.50
MEDITERRANEAN VEGETABLES
- 3 red bell peppers – $4.50 (red has more vitamin C than green)
- 1 large red onion – $1.00
- 200g cherry tomatoes – $3.00
- 8 cloves garlic – $0.40
FLAVOR BOOSTERS
- 6 anchovy fillets – $2.00 (umami bomb, dissolves during cooking)
- 2 tbsp capers – $2.50 (brined for best flavour)
- Fresh parsley bunch – $2.00
- Black olives, pitted (100g) – $2.50
ACCOMPANIMENT
- 600g baby potatoes – $3.00
- Extra virgin olive oil – $1.50
- Fresh herbs for garnish – $1.00
Total Cost: $26.00 | Cost per serving: $6.50
Advanced Prep Instructions
TUESDAY EVENING PREP (20 minutes)
- Fish preparation: Pat dry, score skin lightly, marinate in lemon and herbs
- Vegetable prep: Slice peppers into strips, halve tomatoes, and crush garlic
- Potato prep: Wash, halve if large, toss with oil and salt
- Flavour paste: Mash anchovies with garlic for deeper flavour
WEDNESDAY COOKING (35 minutes)
- Temperature management: Start potatoes at 220°C for crispy exteriors
- Vegetable timing: Add peppers and onions after 15 minutes
- Fish perfection: Add fish in the final 12-15 minutes, don’t overcook
- Finishing touches: Fresh herbs and lemon zest just before serving
Nutritional Profile (per serving)
- Calories: 390
- Protein: 35g (fish)
- Carbohydrates: 28g (potatoes, vegetables)
- Fat: 18g (olive oil, fish oils)
- Fibre: 6g (vegetables, potato skins)
- Key Nutrients: Omega-3 (fish), Vitamin C (peppers), Lycopene (tomatoes), Potassium (potatoes)
Fish Selection & Budget Tips
- Best value fish: Dory, tilapia, local sea bass
- Freshness indicators: Clear eyes, firm flesh, ocean smell
- Portion control: 150g per person is a generous serving
- Frozen option: IQF (individually quick frozen) fish is often fresher than “fresh”
THURSDAY: Authentic Beef Rendang with Sides
Dish Features
- Cultural Authenticity: Traditional Malay cooking techniques
- Slow-Cooked Perfection: Tough cuts become melt-in-mouth tender
- Flavour Development: Complex spice profile builds over hours
- Make-Ahead Friendly: Tastes better the day after cooking
Complete Ingredients (Serves 6-8)
BEEF & BASE
- 1.2kg beef shin/chuck, cubed – $18.00 (wet market, ask butcher to cube)
- 2 large onions – $2.00
- 6 cloves garlic – $0.50
- 4cm fresh ginger – $1.00
- 3 lemongrass stalks – $1.50
SPICE PASTE (Make vs Buy)
- Option 1 – Homemade: Dried chillies, candlenuts, galangal – $5.00
- Option 2 – Store-bought: Rendang paste jar – $4.50 (Prima Taste brand)
- 2 tbsp coriander seeds, toasted – $1.00
- 1 tbsp cumin seeds, toasted – $1.00
COOKING LIQUIDS
- 800 ml coconut milk (2 cans) – $5.00 (Ayam brand, thick consistency)
- 3 tbsp palm sugar – $1.50 (or brown sugar substitute)
- 2 tbsp tamarind paste – $2.00
- 2 tsp salt – $0.20
ACCOMPANIMENTS
- 400g jasmine rice – $3.00 (warehouse club 5kg bag)
- 500g green beans – $4.00 (blanched until crisp-tender)
- Cucumber slices – $1.50
- Fried shallots (optional) – $2.50
Total Cost: $34.70 | Cost per serving: $4.30
Advanced Prep Instructions
SUNDAY PREP (45 minutes active, 3 hours total)
- Spice paste preparation: Blend aromatics with minimal water for concentrated flavour
- Beef browning: Brown in batches for proper caramelisation
- Slow cooking setup: Use a heavy-bottomed pot or slow cooker
- Stirring schedule: Every 30 minutes to prevent sticking
SUNDAY TO WEDNESDAY
- Day 1: Cook rendang thoroughly, cool and refrigerate
- Day 2-3: Flavours develop and improve
- Thursday: Gentle reheat, adjust seasoning
THURSDAY REHEATING (20 minutes)
- Gentle warming: Low heat, stir occasionally
- Consistency check: Add water if too thick, reduce if too thin
- Final seasoning: Taste and adjust salt, sugar, acidity
Nutritional Profile (per serving)
- Calories: 520
- Protein: 38g (beef)
- Carbohydrates: 45g (rice, vegetables)
- Fat: 22g (coconut milk, beef)
- Fibre: 3g (vegetables, spices)
- Key Nutrients: Iron (beef), Lauric acid (coconut), Antioxidants (spices)
Rendang Mastery Tips
- Cut selection: Shin has more connective tissue = more flavour when slow-cooked
- Toasting spices: Dry-toast whole spices for 2-3 minutes for deeper flavour
- Coconut milk technique: Use thick cream first, and thin milk for longer cooking
- Patience pays off: Minimum 2.5 hours cooking time for authentic texture
FRIDAY: Pumpkin Coriander Soup & Artisan Bread
Dish Features
- Seasonal Comfort: Warming spices, creamy texture without cream
- Nutritional Powerhouse: Beta-carotene, fibre, plant-based nutrition
- Bread Achievement: Homemade bread satisfaction and aroma
- Batch-Friendly: Soup freezes beautifully, bread for the weekend
Complete Soup Ingredients (Serves 6-8)
SOUP BASE
- 1.8kg whole pumpkin – $6.00 (wet market, Japanese or butternut variety)
- 2 large onions, diced – $2.00
- 6 cloves garlic, minced – $0.50
- 3 tbsp ground coriander – $2.00 (toast and grind for best flavour)
- 2 tsp ground cumin – $1.00
- 1 tsp ground ginger – $0.80
COOKING LIQUIDS
- 1.5L vegetable stock – $3.00 (homemade preferred, store-bought acceptable)
- 400ml coconut milk – $2.50 (reserve some for garnish)
- 3 tbsp olive oil – $1.20
SEASONINGS & GARNISH
- Salt and white pepper – $0.30
- 2 tbsp honey – $1.50 (balances acidity)
- Fresh coriander leaves – $2.00
- Pumpkin seeds, toasted – $2.50
- Coconut flakes, toasted – $1.50
Artisan Bread Ingredients
BREAD ESSENTIALS
- 500g bread flour – $2.50 (higher protein for better structure)
- 10g active dry yeast – $1.20
- 2 tsp salt – $0.20
- 1 tbsp honey – $0.50 (feeds yeast, adds flavor)
- 320ml warm water – $0.00
- 2 tbsp olive oil – $0.80
CRUST ENHANCEMENT
- 1 egg for wash – $0.50
- Sesame or poppy seeds – $1.00
Total Cost: $30.00 | Cost per serving: $3.75
Advanced Prep Instructions
THURSDAY EVENING PREP (30 minutes)
- Pumpkin preparation: Roast a halved pumpkin, cut-side down, for concentrated flavour
- Spice preparation: Toast whole coriander seeds, grind fresh
- Stock check: Taste and adjust store-bought stock seasoning
- Bread timeline: Plan for a 4-hour process, including rises
FRIDAY COOKING SCHEDULE 9:00 AM – Start Bread Dough
- Yeast activation: Proof in warm water with honey
- Dough development: Mix, knead 10 minutes until smooth
- First rise: 90 minutes in a warm place
11:00 AM – Shape Bread, Start Soup
- Bread shaping: Form loaf, second rise 60 minutes
- Soup base: Sauté aromatics until fragrant
- Roasted pumpkin: Add to the pot with stock
12:30 PM – Bake Bread, Simmer Soup
- Bread baking: 35-40 minutes until hollow sound
- Soup development: Simmer 30 minutes until the pumpkin is tender
- Blending: Immersion blender for smooth consistency
1:30 PM – Final Assembly
- Soup finishing: Stir in coconut milk, adjust seasoning
- Bread cooling: Rest 30 minutes before slicing
- Garnish prep: Toast seeds and coconut flakes
Nutritional Profile (per serving with bread)
SOUP
- Calories: 180
- Protein: 4g
- Carbohydrates: 22g
- Fat: 9g (coconut milk)
- Fibre: 6g
- Key Nutrients: Vitamin A (1200% DV), Vitamin C, Potassium, Antioxidants
BREAD (2 slices)
- Calories: 220
- Protein: 8g
- Carbohydrates: 42g
- Fat: 4g
- Fibre: 2g
Soup & Bread Mastery Tips
SOUP PERFECTION
- Pumpkin selection: Heavy for size, matte skin, hollow sound when tapped
- Roasting advantage: Caramelises natural sugars, concentrates flavour
- Spice blooming: Cook ground spices in oil before adding liquids
- Texture control: Blend completely smooth or leave some chunks
BREAD SUCCESS
- Temperature matters: Water at 38°C activates yeast perfectly
- Kneading test: Windowpane test – stretch dough thin enough to see through
- Rise indicators: Doubled in size, poke test leaves slow-filling indent
- Crust development: Steam in first 15 minutes (pan of water in oven)
Weekly Nutrition Analysis
Balanced Macronutrient Distribution
- Protein: 25-30% from varied sources (dairy, meat, fish, legumes)
- Carbohydrates: 45-50% from whole grains, vegetables, and fruits
- Healthy Fats: 20-25% from olive oil, fish, nuts, avocado
Key Nutritional Highlights
MONDAY: Calcium from dairy, B-vitamins from fortified pasta TUESDAY: Complete proteins from bean-potato combination WEDNESDAY: Omega-3 fatty acids, lycopene from tomatoes THURSDAY: Iron from beef, anti-inflammatory spices FRIDAY: Vitamin A (300% weekly needs), fiber from pumpkin
Budget Nutrition Optimization
- Protein variety: Prevents nutrient gaps, maintains interest
- Colorful vegetables: Different colors = different phytonutrients
- Whole grain choices: When prices comparable, choose whole grain options
- Seasonal shopping: Peak season produce has higher nutrition and lower cost
Master Shopping List & Budget Breakdown
Fixed Weekly Costs
- Proteins: $47.50 (46% of budget)
- Vegetables/Fruits: $28.20 (28% of budget)
- Dairy/Eggs: $11.30 (11% of budget)
- Pantry Staples: $15.00 (15% of budget)
Cost-Saving Strategies by Category
PROTEINS
- Buy whole fish, ask for filleting (30% savings)
- Purchase meat in bulk during sales, and freeze portions
- Use cheaper cuts for slow-cooking methods
VEGETABLES
- Shop seasonal produce (50% cheaper in season)
- Buy “ugly” vegetables at a discount
- Use frozen vegetables when fresh prices peak
PANTRY ITEMS
- Buy spices from wet market spice shops (70% cheaper)
- Purchase grains and legumes in bulk
- Compare unit prices, not package prices
Weekly Prep Investment: 4 hours
Daily Cooking Time: 30-45 minutes
Weekly Food Cost: $102 for a family of 4
Cost per person per day: $3.65
Nutritional completeness: 95% of daily values covered
This comprehensive approach transforms budget cooking from survival mode into a sustainable, nutritious, and enjoyable family routine that builds cooking skills while protecting the household 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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