Week 1

1. Claypot Chicken
2. Minced Pork & long beans
3. Chicken with Ginger and
Dried Chili
4. Mushroom and Spinach Stir
Fry

Protein

Chicken x2
Spam
Minced Pork

Veggies

Spices

Broccoli
Long Beans
Mushroom
Spinach
Dried Chili
Onion
Garlic
Ginger

Sesame Oil
Cornstarch
Soya Sauce
Brown Sugar

Tofu
Veggie Broth
Carrots
Garlic
Ginger
Onions
Broccoli
Red Pepper
Sweet corn
Red Chilies

Honey
Basil
Oregano

Carbs

Week 2

1. Potatoes and Sausages

2. Veggie Beef Slice and Tofu
Stir Fry
3. Bucatini Puttanesca with
Sausages
4. Shredded Chicken and
Noodle Soup

Sausages x2
Beef
Chicken
Chicken Broth

Potatoes
Egg Noodles

Week 3

1. Spam Stew
2. Sambal Prawns and
kangkong
3. Black Pepper Chicken
Cubes with Green Pepper

Spam
Bacon
Chicken x2
Chicken Stock
Prawns

Cabbage
Carrots
Kangkong
Red Bell Pepper
Onions
Garlic
Ginger

Sambal
Cinnamon Stick
Sambal Paste
Soya Sauce
Olive Oil
Store Bought Black
Pepper Sauce

Potatoes
Digestive Biscuits

Week 4

1. Pasta with Sausages and

Tomatoes
2. Chicken with Tomatoes and
Mushroom
3. Prawns and Broccoli Stir Fry
4. Sausages and Baked Beans

Sausages x2
Chicken
Prawns

Tomatoes
Baked Beans
Mushroom
Broccoli
Onion
Garlic
Ginger
Spring Onion

Basil Leaves
Parmesan
Soya Sauce
Corn Starch
Honey
Red Pepper Flakes

Linguini

Garlic (Powder)

Potatoes

Week 5
1. Marinated Minced Beef

Beef

Carrot

2. Pork Fried Rice

3. One Pot Mardi Gras
Jambalaya
4. Everyday Vegetable Soup

Pork x2
Chicken Breast
Chicken Broth

Broccoli
Egg
Tomatoes
Green Bell Peppers
Onions
Ginger
Reduced Sodium
Vegetable Broth
Corn
Peas
Spinach
Beansprouts

Oyster Sauce
Soya Sauce
Italian Seasoning

Week 6

1. One Pot Japanese Teriyaki

Chicken
2. Roasted Chicken
Drumsticks with Potatoes
3. Oyster Sauce and Guan
Chye Fish
4. Spinach and Shitake
Mushrooms

Week 7

1kg Chicken
Thighs
Chicken
Drumsticks
Guan Chye

2x Carrot
2 Bunches of Baby
Bak Choy
Lemon
Spinach
Mushrooms
Salted Vegetable
2x Red Bell Pepper

Olive Oil
Teriyaki Marinade
Peanut Oil
Red Chilies
Soya Sauce
Honey
Oyster Sauce
Ginger
Garlic
Red Pepper Flakes

Potatoes

1. Szechuan Chicken Stir Fry

2. Sliced BBQ Beef with
Mushroom Sauce
3. Stir Fry Green Bean with
Garlic Oyster Sauce
4. Beef Broccoli Stir Fry

Chicken
Chicken Broth
Beef Slices
Bacon Strips

Mushroom
Green Bean
Broccoli
Mushrooms Onions
Ginger
Garlic (Powder)
Green Onions
Yellow and Red Bell
Peppers
Snow Peas

Oyster Sauce
Sesame Oil
Chili Paste
Cornstarch
Unsalted Roasted
Peanuts
BBQ Sauce
Brown Sugar

Week 8

1. One Pot Chicken Fajita

Pasta
2. Sweet and Sour Fish
3 Sweet and Spicy Chicken
and Vegetable Stir Fry
4, Shrimp Boil

Chicken Breast x2
Italian Sausages
Fish
Prawns

Red, Green and

Yellow Bell Peppers
Onion
Garlic
Spring Onions

Woh Hup Sweet and

Sour Sauce
Brown Sugar
Soya Sauce
Fish Sauce
Sambal Olek
Sesame Oil
Cornstarch
Roasted Peanuts
Seafood Seasoning
Cumin
Chili Powder
Garlic Powder
Cheese

Potatoes
Penne

Week 9

1.Grilled Asparagus with

Shitake Mushrooms
2. Butter Chicken
3 Pork Meatballs and Red
Pepper Sauce
4, British Onion Soup

Chicken
Chicken Stock
Minced Pork

Tomato Puree
Asparagus
Mushrooms
Red Pepper
Tomatoes
Onions
Garlic
Ginger
Brown Sugar

Yogurt
Coriander
Garam Masala
Chili Powder
Thickened Cream
Cumin

Week 10
1. Lemon Chicken
2. Claypot Chicken Rice
3 Everyday Vegetable Soup
4, Sambal Prawns with
Kangkong

Chicken x2
Spam
Prawns
Chicken Broths

Broccoli
Kangkong
Green Bell Peppers
Onions
Ginger
Reduced Sodium
Vegetable Broth
Corn
Peas
Spinach
Beansprouts
Tomatoes (Paste)

Sesame Oil
Flour
Lemon (Juice)
Parsley
Sambal
Italian Seasoning

Week 11
1. Corned Beef and Potato
Hash
2. One Pot BBQ Chicken Pasta
3 Roasted Chicken Drumsticks
with Potatoes
4. Stir Fry Green Bean with
Oyster Sauce

Beef (Broth)
Chicken x2
Bacon

Lemon
Garlic Onion
Tomatoes
Green Bean

Soya Sauce
Honey
Milk
BBQ Sauce
Shredded Cheese
Oyster Sauce

Potatoes
Fussili

Week 12

1. Spam Stew
2. Sesame Orange Ginger
Chickpea Stir Fry
3 Salted Beansprout with Tofu
4, Pork Fried Rice

Spam
Bacon
Pork

Cabbage
Carrots
Ginger
Chickpeas Canned
Onion
Garlic
Red Bell Pepper
Green Beans
Spring Onion

Cinnamon Stick
Sambal Paste
Soya Sauce
Olive Oil
Orange Juice
Honey
Soya Sauce
Cornstarch
Orange Zest
Sesame Oil and Seeds
Red Pepper Flakes

Potatoes

Week 13

1. Chicken with Spring Onion

Stir Fry
2. Chicken Cubes with Peanut
Sauce
3. Salted Veggie with Tofu
Soup
4, Broccoli and Chili Stir Fry

Lean Pork
Prawns

Firm Tofu
Salted Veggies
Ginger
Tomatoes
Carrots
Broccoli
Garlic
Fresh Red Chili

Soya Sauce
Sesame Oil
Lime