Meal Prep In Singapore: 7 Easy Recipes For The Busy Singaporean

2030
meal prep singapore
(Credit: Nicole / Flickr)

Where to find the time?! This is the most likely answer you’ll hear when you ask a Singaporean to pack a homemade lunch to work. With our fast-paced lifestyles and hectic schedules, meal prep in Singapore is the perfect way to save money and eat healthily for busy Singaporeans! Skip the sweaty lunch queues and oily fast food — get started with these meal prep ideas for you and your family now!

Benefits of meal prep in Singapore

bacon meal prep lunch
(Credit: Pexels / Pixabay)

Meal prep is efficient and time conserving for busy Singaporeans. Prepared in large batches once or twice every week, a single batch can last up to 5 days! Also, if you’re not a fan of cooking, meal prep is just for you. It reduces the frequency of cooking, saving you the hassle of cleaning up every day. Since meal prep involves cooking in large batches, you’ll be purchasing ingredients in bulk. This makes the entire process more cost efficient! Also, you can avoid unnecessary spending in restaurants with meal preps. Most importantly, meal prep in Singapore is a great way to ensure your diet has all the healthy nutrients you need! Begin your healthy diet with some quick and simple meal prep ideas outlined below!

Quick tips for meal prep in Singapore

chopping onions for meal prep
(Credit: baron valium / Flickr)

Plan ahead

Plan what you want in your meal prep in advance before heading to the grocery store. This helps to save time and confusion when you are grocery shopping. In addition, buy sufficient ingredients to make enough meals for at least 3 days.

Keep track of storage time

If you’re including seafood in your meal prep, the food should never be stored or consumed after more than three days. Meal prep ideas with chicken, pork or beef should not be kept beyond 4 days. This is to ensure that it’s still fresh upon consumption. Always keep your meal prep in the fridge to preserve freshness. Also, store any sauces separately so the rest of the food will not turn soggy. If you plan to keep some food beyond the recommended 3 to 4 days, it is advisable that you freeze them.

Meal prep containers

glass container for meal prep
(Credit: aileenng)

To contribute to the zero waste efforts in Singapore, buy reusable plastic containers for your meal prep. You can find reusable plastic containers that have in-built compartments which will be useful for segregating your food. Look for one that is BPA free. In addition, if you plan to heat up your food in the microwave, you should opt for microwavable glass containers.

Mix it up

You don’t have to eat the same food for all your meals! Prepare a few different meal prep recipes and alternate them for different meals! You can have chicken for lunch and a salad for dinner!

Easy recipe ideas for meal prep in Singapore

healthy meal prep spgahetti
(Credit: Stijn Nieuwendijk / Flickr)

1. Japanese Sesame Chicken Spaghetti (4 Servings)

Prep Time: 15 minutes
Cook Time: 10 minutes

You Will Need:

  • Japanese Sesame Sauce (amount to your preference)
  • 230g dry spaghetti
  • 2 tablespoons vegetable oil
  • 1 tablespoon sesame oil
  • 2 boneless chicken breasts without skin (approximately 550g, cut into chunks)
  • Pinch of salt and pepper
  • ½ teaspoon garlic powder
  • ¼ cup chopped cilantro
  • 2 cups broccoli
  • ½ cup chopped cucumber
  • ½ chopped red bell pepper

Begin by boiling a big pot of water sprinkled with salt. Add the spaghetti into the pot and cook according to instructions on the packaging. Once done, rinse the spaghetti with cold water and drain the excess water. Pour sesame oil onto the spaghetti and toss until all of the noodles are covered in sesame oil. The noodles are done!

Next, pour vegetable oil into a pan and add the chicken breast chunks. Season the meat with garlic powder, salt and pepper. Cook the meat until it turns golden brown, making sure to stir and flip the meat to prevent overcooking. Set aside to cool before storage.

Boil the broccoli and mix it with the remaining vegetables. Add cilantro into the mixture.

Divide the spaghetti, meat and vegetables into 4 portions. Store each portion in a meal prep container. Pour Japanese sesame sauce into 4 mini sauce containers and keep them in the meal prep containers. Store them in the fridge for up to 4 days.

cauliflower meal prep recipe
(Credit: Meal Makeover Moms / Flickr)

2. Cauliflower Fried Rice (4 Servings)

Prep Time: 20 minutes
Cook Time: 10 minutes

You Will Need:

  • 680g cauliflower (rinsed)
  • 1 tablespoon sesame oil
  • 1 egg
  • 2 egg whites
  • Pinch of salt
  • ½ small onion (diced fine)
  • ½ cup frozen peas
  • ½ cup carrots (chopped into cubes)
  • 2 garlic cloves (minced)
  • 5 scallions (diced and separate the whites from the greens)
  • 3 tablespoon soy sauce (or amount to your preference)

Begin by removing the core of the cauliflower and ensuring it is dried completely. Run the cauliflower in the food processor slowly until the cauliflower is small and look similar to the size of a rice grain. Avoid over processing or the cauliflower will turn mushy. The cauliflower bits will act as the ‘rice’ for this meal prep idea!

Beat the egg and egg whites together. Add a pinch of salt. Thereafter, heat a large pan over medium heat and coat the pan with cooking oil to prevent sticking. Cook the eggs in the pan and set aside when done. Combine the sesame oil, saute onions, scallion whites, peas, carrots and garlic cloves in the pan over medium heat for about 4 minutes.

Finally, add the cauliflower ‘rice’ to the mixture. Pour in the soy sauce and mix everything in the pan for about 6 minutes. The cauliflower ‘rice’ should feel crunchy on the outside and soft on the inside. Finish by adding the egg and then garnish with scallion greens. Set aside to cool before separating the cauliflower fried rice into 4 meal prep containers. Store them in the fridge for up to 4 days.

salmon meal prep recipe
(Credit: Rool Paap / Flickr)

3. Japanese Miso Salmon Rice (3 Servings)

Prep Time: 1 hour
Cook Time: 15 minutes

You Will Need:

  • 1 ½ cups raw brown rice
  • 600g salmon fillet (with skin)
  • 3 tablespoons white miseo
  • 1 ½ tablespoons sake
  • 1 ½ tablespoons mirin
  • 1 ½ tablespoons soy sauce
  • ⅓ teaspoon sesame oil
  • ½ teaspoon roasted white and black sesame seeds
  • 1 green onion (sliced)

Wash and cook the brown rice in a rice cooker. Once done, cool it before storing into 3 meal prep containers. Next, mix the white miso, sake, mirin, soy sauce and sesame oil together in a large bowl. This mixture is the marinade for the salmon. Wash the salmon and cut into 3 pieces. Place the salmon with the skin side facing up and ensure all areas of the salmon is coated in marinade. Cover the bowl with cling wrap and keep it in the fridge for 45 minutes.

Pro Tip: While waiting for the salmon, you can use this time to conjure up other meal prep ideas!

Thereafter, preheat the oven for 3 minutes at a high temperature. Line parchment paper on the baking tray and place the marinated salmon. Make sure no leftover marinate remains on the salmon as the miso tends to get burnt easily. Bake the salmon for about 10 to 12 minutes, checking time to time to ensure that it is cooked thoroughly. Set aside to cool.

Store the cooked miso salmon into the 3 meal prep containers with brown rice. To finish off, scatter some sesame seeds and green onions. Place the containers into the fridge and enjoy the meal for up to 3 days!

burrito bowl meal prep
(Credit: Annie / Flickr)

4. Chicken Burrito Bowl (4 Servings)

Prep Time: 15 minutes
Cook Time: 40 minutes

You Will Need:

  • 2 boneless chicken breast without skin
  • 1 red bell pepper (sliced)
  • 1 yellow bell pepper (sliced)
  • 1 large red onion (sliced)
  • 2 tablespoons olive oil
  • 1 tablespoon taco seasoning
  • Pinch of salt and pepper
  • 1 jar salsa
  • 1 ½ cups raw brown rice
  • 1 can corn
  • 1 cup shredded cheddar cheese
  • 3 lime wedges

Start by washing the brown rice. Cook the rice in a rice cooker and cool it before storing into 4 meal prep containers. Preheat the oven for 5 minutes at high temperature. Meanwhile, line a baking tray with aluminium foil and place the chicken breast.

Fill the rest of the tray with bell pepper and onions. Drizzle olive oil onto the baking tray and spread taco seasoning evenly on both sides of the chicken breasts. Sprinkle salt and pepper evenly onto the baking tray. Next, cover each chicken breast generously with salsa before baking in the oven for 25 to 40 minutes.

Once baked, let the cooked chicken breast cool down for about 10 minutes before slicing into strips. Meanwhile, top the brown rice in each meal prep container with corn, salsa, cheddar cheese, cooked bell peppers and onions. Add the chicken strips into the container along with a lime wedge. Store the containers in the fridge for up to 4 days!

noodle salad meal prep
(Credit: Alpha / Flickr)

5. Soy Honey Noodle Salad (4 Servings)

Prep Time: 5 minutes
Cook Time: 20 minutes

You Will Need:

  • 500g egg noodles
  • 1 ½ tablespoons soy sauce
  • 2 tablespoons honey
  • 4 tablespoons fresh lemon juice
  • 1 tablespoon garlic powder
  • 1 tablespoon vegetable oil
  • Pinch of salt and pepper
  • 2 tablespoons sesame seeds
  • 4 spring onion (chopped finely)
  • 3 boneless chicken breasts
  • 2 tablespoons cooking oil
  • 200g broccoli

Boil a pot of water with salt and cook the noodles until it is firm to the bite. Drain the water and rinse the noodles with cold water. Once cooled, pack the noodles into 4 meal prep containers, garnished with sesame seeds and spring onions.

Mix the soy sauce, 2 tablespoons of fresh lemon juice, honey, ½ teaspoon of garlic powder, and vegetable oil together in a bowl. Add some salt and pepper to the mixture. Pour ¾ of the mixture on the noodles and toss to ensure all the noodles are well coated.

Sprinkle some salt and the remaining garlic powder on the chicken breasts as seasoning. Heat up a non-stick pan and pour in the cooking oil before adding the seasoned chicken breasts. Cook until both sides of the chicken breasts turn golden brown. Pour the remaining lemon juice on the chicken and remove the pan from heat. Allow the chicken to cool down for 10 minutes before slicing.

Boil a pot of water with salt and cook the broccoli in it for about 3 minutes. Once cooked, remove the broccoli and let it cool in a bowl of ice water. Make sure to drain the broccoli before adding it into the meal prep container.

To pack, add the sliced chicken and broccoli on the noodles. Drench the noodles and chicken in the remaining dressing made earlier. Store in an airtight container for up to 4 days.

yaki onigiri meal prep
(Credit: Janet Hudson / Flickr)

6. Yaki Onigiri And Miso Soup (4 Servings)

Prep Time: 30 minutes
Cook Time: 30 minutes

You Will Need:

  • 720g raw Japanese short grain rice
  • 3 tablespoons sea salt
  • 2 tablespoons vegetable oil
  • 8 tablespoons of soy sauce
  • 4 tablespoons miso paste
  • 2 teaspoons of dashi granules
  • 4 teaspoons of dried wakame
  • 100g tofu (cut into small cubes)

To begin, cook the Japanese short grain rice. Fluff the cooked rice up and let it cool for about 5 minutes. Check the temperature of the cooked rice. It should still feel warm to touch, but cool enough such that you won’t burn your hands. Work fast so that the rice will not cool down too much.

Wet both your hands and proceed to rub some salt into your palms. Scoop about half a cup of cooked rice into your palm. Using both hands, gently mould the rice into a triangle shape. Ensure to squeeze the rice firmly (but not too hard), and check that the rice holds its shape when you release it. It may take a few tries before you master the shape of the onigiri. You should be able to make 8 onigiris.

Pour vegetable oil on a cooking pan and set the pan on medium heat. Put the onigiri into the pan and grill until all 5 sides of the onigiri appears light brown. Reduce to medium low heat and brush all sides of the onigiri with soy sauce. Continue grilling until all sides of the onigiri turn crispy. Set aside and let them cool. Using cling wrap, wrap the onigiris up and pack 2 into each container.

To make the miso soup, spread 4 squares of cling wrap (20x20cm) and lay 1 tablespoon of miso paste on each square. Add ½ teaspoon of dashi granules, 1 teaspoon of dried wakame and 25g of tofu cubes onto each square. Bundle the cling wrap up, twisting the four corners together to ensure the contents do not spill out. Pack each miso bundle into a meal prep container with your onigiris. This meal can be kept in the fridge for up to 4 days.

When you’re ready to consume your meal, all you have to do is pour the contents of the miso bundle into a cup or a bowl. Mix the contents with boiling water, making sure the miso paste has dissolved. Wait about a minute or so until the wakame inflates before consuming the miso soup.

spicy chicken meal prep recipe
(Credit: Mullai’s SpiceIndia Online / Flickr)

7. Spicy Chicken Sweet Potato (4 Servings)

Prep Time: 15 minutes
Cook Time: 30 minutes

You Will Need:

  • 3 boneless chicken breasts without skin (cut into chunks)
  • 3 tablespoons cajun seasoning
  • 2 tablespoons olive oil
  • 3 sweet potatoes (peeled and diced)
  • 5 cups broccoli
  • Pinch of salt and pepper
  • 4 tablespoons hummus

Start by tossing the chicken breasts in the cajun seasoning and drizzle 1 tablespoon of olive oil evenly into the mixture. Store the meat in the fridge for about 30 minutes.

Meanwhile, preheat the oven at a high temperature for about 5 minutes. Line parchment paper on a baking tray. Arrange the broccoli and sweet potatoes onto the tray and drizzle 1 tablespoon of olive oil over the vegetables. Add a pinch of salt. On a separate tray, place the chicken breasts and bake both trays for about 15 minutes.

Once done, remove the broccoli and chicken from the tray. Stir the sweet potatoes and put them back into the oven to bake for another 15 minutes. Meanwhile, pack the broccoli and chicken into 4 meal prep containers. Do the same for the sweet potatoes when they are done baking.

Pour 1 tablespoon of hummus into each of the 4 sauce containers. This will be your chicken dip for that additional taste! Seal the sauce containers tightly and put them in the meal prep container for later consumption. Keep everything in the fridge for up to 4 days.

 

When it comes to meal prep ideas in Singapore, your imagination is the limit! Keep experimenting and discovering new recipes to entice your taste buds! To be able to cook fast, check out these kitchen tools you need to maximise your efficiency in the kitchen! Also, these kitchen tips will prevent you from creating a mess in your kitchen!

Comments