Budget Healthy Eating Guide for Singapore

Home-cooked meals are almost always more affordable than buying food from hawkers or restaurants. Preparing food at home helps you control both your spending and the ingredients you use. With rising prices due to inflation, cooking budget-friendly, healthy meals is more important than ever.

Try a simple vegetable stir-fry with brown rice—use whatever fresh or frozen veggies you have on hand. Lentil soup is another affordable and nutritious option, rich in protein and fibre. Homemade chicken and bean chilli can be made in large batches and enjoyed for several days.

Oven-roasted sweet potatoes and chickpeas make a filling meal, especially when paired with a side salad. Don’t forget classic dishes like oatmeal with fruit for breakfast, which is inexpensive and healthy. By planning meals and shopping smart, you can enjoy nutritious food without overspending.

Strategy Analysis

1. Avoid Pre-Packaged Foods ✅

Why it works:

• Pre-packaged foods cost 2-3x more per serving than fresh ingredients
• High in sugar, trans fats, and artificial additives
• Poor nutritional value for the money spent

Implementation: Shop the perimeter of supermarkets (fresh produce, meat, dairy) and avoid processed aisles.

2. Focus on Cheap Superfoods ✅

Why it works:

• High nutrient density per dollar spent
• Versatile ingredients that work in multiple dishes
• Long shelf life reduces food waste

Key superfoods identified:

• Broccoli: High fibre, vitamin C, protein
• Sweet potatoes: Vitamin A, C, potassium, fibre
• Carrots: Vitamin A, fibre, low calorie
• Yoghurt: Protein, probiotics, calcium
• Chicken breast: Lean protein, versatile
• Eggs: Complete protein, vitamin D, B12

3. Meal Planning ✅

Why it works:

• Prevents impulse buying of expensive convenience foods
• Reduces food waste through planned portions
• Allows bulk buying of staples

Best practices: Plan 7 days ahead, prep ingredients on weekends, keep emergency healthy snacks ready.

4. Multi-Purpose Ingredients ✅

Why it works:

• Maximises ingredient utilisation
• Reduces shopping frequency and costs
• Prevents food spoilage

Strategy: Choose base ingredients that work well in multiple cuisines (e.g., eggs, chicken, rice, vegetables).

Additional Budget-Friendly Superfoods

Affordable Protein Sources:

• Canned fish (sardines, tuna)
• Tofu and tempeh
• Dried beans and lentils
• Peanut butter

Versatile Vegetables:

• Cabbage (lasts weeks, very cheap)
• Onions (flavor base for many dishes)
• Spinach (nutrient-dense, affordable)
• Tomatoes (canned for cooking, fresh for salads)

Healthy Starches:

• Brown rice (buy in bulk)
• Oats (breakfast and baking)
• Whole wheat pasta
• Potatoes

Budget-Friendly Healthy Recipes

1. One-Pot Vegetable Fried Rice

Cost per serving: ~$2 SGD

Ingredients:

• 1 cup cooked brown rice (day-old works best)
• 2 eggs, beaten
• 1 cup mixed vegetables (carrots, broccoli, cabbage)
• 2 cloves garlic, minced
• 1 tbsp soy sauce
• 1 tsp sesame oil
• Salt and pepper to taste

Instructions:

1. Heat oil in large pan, scramble eggs and set aside
2. Stir-fry vegetables until tender-crisp
3. Add rice, breaking up clumps
4. Return eggs to pan, add seasonings
5. Serve hot

2. Hearty Lentil Soup

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Cost per serving: ~$1.50 SGD

Ingredients:

• 1 cup red lentils
• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 cups vegetable broth
• 1 can of diced tomatoes
• 2 tsp cumin
• Salt and pepper

Instructions:

1. Sauté onion, carrots, and celery until soft
2. Add lentils, broth, tomatoes, and spices
3. Simmer 20-25 minutes until lentils are tender
4. Season to taste
5. Makes 4 servings

3. Chicken and Sweet Potato Curry

Cost per serving: ~ SGD 3

Ingredients:

• 2 chicken thighs, cut into pieces
• 2 sweet potatoes, cubed
• 1 onion, sliced
• 1 can of coconut milk
• 2 tbsp curry powder
• 1 tbsp ginger-garlic paste
• 1 cup spinach

Instructions:

1. Brown chicken pieces in a pot
2. Add onion, cook until soft
3. Add curry powder and ginger-garlic paste
4. Add sweet potatoes and coconut milk
5. Simmer 20 minutes until potatoes are tender
6. Stir in spinach, cook until wilted

4. Egg and Vegetable Scramble

Cost per serving: ~ SGD 1.80

Ingredients:

• 3 eggs
• 1 cup mixed vegetables (bell peppers, mushrooms, tomatoes)
• 1 tbsp olive oil
• 2 tbsp cheese (optional)
• Salt, pepper, herbs

Instructions:

1. Heat oil in a pan, sauté vegetables
2. Beat eggs with seasonings
3. Pour eggs over the vegetables
4. Scramble until just set
5. Add cheese if using

5. Cabbage and Chicken Stir-Fry

Cost per serving: ~ SGD 2.50

Ingredients:

• 1 chicken breast, sliced thin
• 3 cups cabbage, shredded
• 1 onion, sliced
• 2 cloves garlic, minced
• 2 tbsp oyster sauce
• 1 tbsp oil

Instructions:

1. Heat oil in a wok or a large pan
2. Cook chicken until done, remove
3. Stir-fry the onion and garlic
4. Add cabbage, cook until wilted
5. Return chicken, add sauce, and toss to combine

Weekly Meal Prep Strategy

Sunday Prep (2 hours):

• Cook a large batch of brown rice
• Prep vegetables (wash, chop, store)
• Boil eggs for quick snacks
• Prepare one large pot of soup or curry

Daily Assembly (10 minutes):

• Combine prepped ingredients into meals
• Reheat as needed
• Add fresh elements (herbs, yoghurt, nuts)

Singapore-Specific Money-Saving Tips

1. Shop at wet markets – Often 20-30% cheaper than supermarkets
2. Buy from wholesale markets – Pasir Panjang, Geylang Serai for bulk purchases
3. Use NTUC Plus membership – Additional discounts on staples
4. Time your shopping – End-of-day discounts on fresh produce
5. Grow herbs at home – Significant savings on expensive fresh herbs

6. Tuna and White Bean Salad

Cost per serving: SGD 2.20D

Ingredients:

• 1 can of tuna in water, drained
• 1 can of white beans, rinsed
• 1 cucumber, diced
• 1 tomato, diced
• 2 tbsp olive oil
• 1 tbsp lemon juice
• Red onion, finely diced
• Salt, pepper, herbs

Instructions:

1. Combine the tuna and beans in a large bowl
2. Add diced vegetables
3. Whisk oil, lemon juice, and seasonings
4. Toss everything together
5. Serve chilled or at room temperature

7. Oatmeal Power Bowl

Cost per serving: ~ SGD 1.30

Ingredients:

• 1/2 cup rolled oats
• 1 cup water or milk
• 1 banana, sliced
• 2 tbsp peanut butter
• 1 tbsp chia seeds or ground flax
• Cinnamon
• 1 tsp honey (optional)

Instructions:

1. Cook the oats with water or milk until creamy.
2. Top with banana slices
3. Add a dollop of peanut butter
4. Sprinkle seeds and cinnamon
5. Drizzle honey if desired

8. Sardine Pasta

Cost per serving: ~ SGD 1.80

Ingredients:

• 100g whole wheat pasta
• 1 can of sardines in tomato sauce
• 2 cloves garlic, minced
• 1 onion, diced
• 1 tbsp olive oil
• Chili flakes
• Fresh parsley
• Lemon juice

Instructions:

1. Cook pasta according to package directions
2. Sauté onion and garlic in oil
3. Add sardines, breaking them up
4. Toss with drained pasta
5. Finish with parsley and lemon

9. Tofu Vegetable Curry

Cost per serving: ~ SGD 2.10

Ingredients:

• 200g firm tofu, cubed
• 1 eggplant, cubed
• 1 onion, sliced
• 1 can of coconut milk
• 2 tbsp curry paste
• 1 tbsp soy sauce
• Vegetables (okra, long beans)
• Fresh basil

Instructions:

1. Pan-fry tofu until golden, set aside
2. Cook the onion until soft
3. Add curry paste, cook 1 minute
4. Add coconut milk and vegetables
5. Simmer until tender, add tofu back
6. Garnish with basil

10. Bean and Vegetable Quesadilla

Cost per serving: ~ SGD 1.90

Ingredients:

• 2 whole wheat tortillas
• 1/2 cup black beans, mashed
• 1/4 cup cheese, grated
• 1 bell pepper, diced
• 1 tomato, diced
• Onion, diced
• Cumin, paprika

Instructions:

1. Sauté vegetables until soft
2. Season beans with spices
3. Spread beans on one tortilla
4. Add vegetables and cheese
5. Top with the second tortilla, cook until crispy

11. Chicken and Cabbage Soup

Cost per serving: ~ SGD 2.30

Ingredients:

• 2 chicken thighs
• 3 cups cabbage, chopped
• 2 carrots, sliced
• 1 onion, diced
• 4 cups chicken broth
• 1 can of diced tomatoes
• Herbs (thyme, bay leaf)
• Salt and pepper

Instructions:

1. Brown chicken in the pot, remove
2. Sauté the onion and carrots
3. Add broth, tomatoes, and herbs
4. Return chicken, simmer 30 minutes
5. Shred chicken, add cabbage
6. Cook until cabbage is tender

12. Egg Fried Noodles

Cost per serving: ~ SGD 1.60

Ingredients:

• 100g instant noodles (discard seasoning packet)
• 2 eggs
• 1 cup vegetables (bean sprouts, carrots, cabbage)
• 2 tbsp soy sauce
• 1 tsp sesame oil
• Garlic and ginger
• Spring onions

Instructions:

1. Cook noodles, drain
2. Scramble eggs, set aside
3. Stir-fry vegetables
4. Add noodles and seasonings
5. Return eggs, toss everything
6. Garnish with spring onions

13. Chickpea Salad Sandwich

Cost per serving: ~ SGD 1.70

Ingredients:

• 1 can of chickpeas, mashed
• 2 tbsp mayonnaise or yoghurt
• 1 celery stalk, diced
• 1/4 red onion, diced
• 1 tbsp lemon juice
• Salt, pepper, herbs
• Whole grain bread
• Lettuce leaves

Instructions:

1. Mash chickpeas with a fork
2. Mix in mayo, vegetables, and seasonings
3. Adjust the consistency with lemon juice
4. Serve on bread with lettuce
5. It can also be eaten as a salad without bread

14. Sweet Potato and Black Bean Bowl

Cost per serving: ~ SGD 2.40

Ingredients:

• 1 large sweet potato, cubed
• 1 can of black beans
• 1 cup cooked quinoa or rice
• 1 avocado, sliced
• Lime juice
• Cumin, chilli powder
• Cilantro
• Hot sauce (optional)

Instructions:

1. Roast sweet potato with spices
2. Heat black beans
3. Assemble bowl with quinoa base
4. Top with sweet potato, beans, and avocado
5. Finish with lime and cilantro

15. Vegetable Frittata

Cost per serving: ~ SGD 2.00

Ingredients:

• 6 eggs
• 1 cup mixed vegetables (zucchini, bell peppers, spinach)
• 1 onion, sliced
• 1/4 cup cheese
• 2 tbsp milk
• Olive oil
• Herbs (basil, oregano)

Instructions:

1. Preheat oven to 180°C
2. Sauté vegetables in an oven-safe pan
3. Beat eggs with milk and herbs
4. Pour over vegetables
5. Top with cheese, bake 15-20 minutes

Batch Cooking Ideas

Large Batch Recipes (Cook once, eat 4-6 times)

Giant Pot of Dal (Split Lentils)

• Cost: ~ SGD 8 for 6 servings
• Cook with onions, tomatoes, turmeric, and cumin
• Serve over rice, with flatbread, or as soup

Slow Cooker Chicken and Vegetables

• Cost: ~ SGD 15 for 6 servings
• Whole chicken with root vegetables
• Use meat for multiple meals, bones for stock

Vegetable Stir-Fry Base

• Cost: ~ SGD 12 for 8 servings
• Large batch of mixed vegetables
• Add protein and grains throughout the week

Budget Targets

• Ultra-budget: $10-15 SGD per day for 3 meals
• Comfortable budget: $15-25 SGD per day for 3 meals
• Focus on: $1.50-3 SGD per meal with proper planning

This approach can save 40-60% compared to eating out while providing better nutrition and portion control.

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