Save $195,000 In 30 Years: The Ultimate Guide To Eating Clean And Saving Money
 
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Save $195,000 In 30 Years: The Ultimate Guide To Eating Clean And Saving Money

Sarah Chan
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We’re more than halfway through the year but have you accomplished your “new year, new me” goal of getting in shape? Perhaps you’ve tried hitting the gym a couple of times to begin that fitspo lifestyle but what about your meals? Have you been disciplined enough to eat clean all the time?

batman hmmmm
Source: giphy

Many a time, we lose track of our diet and become ill-disciplined after having one too many cheat meals. So how should we get back on track?

TL;DR: Save $195,000 While Meal Prepping To Eat Clean!

meal prep ideas and where to eat clean

 

  • Save $234 a month from meal prepping instead of eating clean outside. 

If $234 a month isn’t much to you, placing this sum into a Regular Savings Plan (RSP) and earning a modest return of 5% annually can earn you $195,888.298 after 30 years!


Eating Clean In Singapore For Less Than $10. Where Can I Go?

Eating healthily is relatively easy in Singapore, with salad joints littered around the CBD and Orchard district or even around our heartland malls. While it might be true that eating healthily can be a little pricey at times, some places are still pretty affordable and offer meals at $10 or less!

Here’s a list of our top healthy eating spots in Singapore:

1. DoSiRak

Kimchi tofu bowl is priced at $7.90 and soy chicken at $8.90.

DoSiRak kimchi tofu bowl
Source: DoSiRak

Address: OUE Downtown Gallery 6A Shenton Way #01-44 Singapore 068815
Opening hours: Weekdays 11am – 8pm, Saturdays 11am – 2.30pm, closed on Sundays and PH.

Address: [email protected] #B2-15 Singapore 238895
Opening hours: Weekdays 10am – 10pm, weekends 11.30am – 10pm.

2. Wafuken

All grain bowls here are DIY-able. It’s approximately $8 for an Asian-fusion chicken quinoa bowl when I DIY it myself.

Wafuken grain bowls
Source: Wafuken

Address: 12 Marina View, Asia Square Tower 2 #02-05 Singapore 018961
Opening hours: Weekdays 11am – 8pm, closed on weekends & PH

Address: 6A Shenton Way, OUE Downtown Gallery, #02-23 Singapore 068815
Opening hours: Weekdays 11am-8pm, Saturdays 11am-3pm, closed on Sundays and PH

3. YOLO

Signature bowls start from $8.

YOLO signature bowls
Source: YOLO

It is approximately $9.50 for a bowl of cauliflower rice and herb chicken bowl when I DIY it myself.

Address: Icon Village 12 Gopeng Street #01-01/04 Singapore 078877
Opening hours: Mondays to Saturdays 11am – 9pm

Address: Star Vista 1 Vista Exchange Green #01-48 Singapore 138617
Opening hours: Everyday 11am – 9pm

Address: Standard Charted Bank CBP1. 7 Changi Business Parl Crescent Level 1 Singapore 138617
Opening hours: Weekdays 9.30am – 7pm

4. Wheat Baumkuchen

Soba, rice bowls and salads from Wheat Baumkuchen
Source: Wheat Baumkuchen

Soba, rice bowls and salads are priced from $10.

Outlets: Raffles City, One Raffles Place, International Plaza, Asia Square, Marina One, Raffles Exchange, [email protected]

There are also even more affordable options to eat clean.

5. Mr Salad

Salad from Maxwell Food Centre
Source: Burpple

 

Really affordable salad located at Maxwell Food Centre with salads priced from $5 onwards.

Address: Maxwell Food Centre 1 Kadayanallur St #01-09 Singapore 069184
Opening hours: Weekdays 11am – 7pm

6. The Salad Corner

The Salad Corner
Source: Daniel Food Diary

Popular in the CBD district, The Salad Corner’s basic salads are priced from $4.90 or $5.90 onwards.

Address: Amoy Street Food Centre #01-41  7 Maxwell Rd Singapore 069111
Opening hours: Weekdays 10am – 2.30pm

Address: Cecil Street #01-08 GSH Plaza (Opposite Goldenshoe Carpark) Singapore 048905
Opening hours: Weekdays 10am – 7.30pm

Address: Tanjong Pagar Plaza #01-04 Singapore 082001
Opening hours: Weekdays 10am – 7pm

7. The Salad Box

The Salad Box DIY Salad
Source: Burpple

The Salad Box’s DIY salads are pretty reasonably priced from $6.50 onwards.

Address: 191 Rochor Road #B2-08 Singapore 188476
Opening hours: Weekdays 8.30am – 8.30pm, Weekends 9.30am – 8pm

Address: 51 Tampines Avenue 4, #B1-K4/K5, Festive Mall @ Our Tampines Hub Singapore 529684
Opening hours: Daily 10am – 10pm

8. Salads & Wraps

Salad and wraps in Singapore
Source: Salads & Wraps

Salads And Wraps, as the name suggests, has their DIY salads and wraps priced from $7 and $7.50 onwards.

Address: Icon Village 12 Gopeng Street, #01-86/87, Singapore 078877
Opening hours: Weekdays 11am – 8pm, Sundays 11am – 3.30pm

Address: Hong Leong Building 16 Raffles Quay, #B1-41, Singapore 048581
Opening hours: Weekdays 10am – 8pm, Saturdays 10am – 2.30pm

9. The Green Bar

The Green Bar
Source: The Green Bar

DIY salads here go from $8.90 onwards whereas their house salads are priced from $13.90 onwards.

Address: Millenia Walk 9 Raffles Boulevard #01-91B Singapore 039596
Opening hours: Weekdays 8am – 9pm

10. Munch Saladsmith

salad bowls from Munch Saladsmith
Source: Munch Saladsmith

Finally, Munch Saladsmith has salad bowls priced from $8.90 onwards and protein bowls priced from $10 onwards.

Address: 15 Central Boulevard, Downtown Line, #B1-04, S018969
Opening hours: Weekdays 8am – 6pm, weekends closed

Address: Icon Village 16 Enggor Street, #01-10, S079717
Opening hours: Weekdays 8am – 5pm, closed on weekends

Address: 1 Raffles Place #B1-16, S048616
Opening hours: Weekdays 8am – 9.30pm, weekends 10am – 4pm

If you are a fan of fancier salads and bowls, here are some places you can visit.

10. Ninja Cut

NINJA cut grain bowl
Source: NINJA CUT

NINJA CUT has a weekday grain bowl offer in the following sizes:

  • Pint-size: $10.90+
  • Good size: $12.90+
  • Hungry size: $15.90+
  • Grain bowls available every day on their menu are priced from $14 – $18.

Address: 32 Seah Street Singapore 188388
Opening hours: Weekdays: 9.30am – 9.30pm, weekends: 9am – 6pm

11. Haakon

Haakon Singapore Salad and grain bowls
Source: Haakon Singapore

Haakon’s colourful salads go from $11.90 while their grain bowls go from $10.90.

Addresses: [email protected], 1 Raffles Place, Holland Village, KINEX

12. Salad Stop!

Salad Stop! Signature salads
Source: Salad Stop!

Salad Stop!’s signature salads are priced from $11.20, grain bowls from $12.80 and wrap from $11.20.

Addresses: Capital Tower, DUO Galleria, Changi UE BizHub East, Fusionopolis, The Cathay, Marina Bay Financial Centre, Metropolis, Novena Square, Tanglin Mall, One George Street, Republic Plaza, TANGS at Tang Plaza, The Sail, Harbourfront Tower 1

13. The Daily Cut

The Daily Cut Petite Bowl
Source: The Daily Cut

The Daily Cut’s petite bowl is priced at $9, regular at $12 and large at $15.

Address: 1 Raffles Place #B1-31 One Raffles Place Singapore 048616
Opening hours: Weekdays 11am – 9pm, weekends, 11am – 4pm

Address: 7 Wallich Street #B2-16 Tanjong Pagar Centre Singapore 078884
Opening hours: Weekdays 11am – 9pm, weekends 11am – 4pm

Address: 5 Straits View #B1-41/42 The Heart Singapore 018935
Opening hours: Weekdays 11am – 8pm, weekends closed

14. Toss & Turn

Toss and Turn Regular Salad
Source: Toss&Turn

The regular salad starts from $10.50 whereas hot main salads are priced at $12.80.

Address: #B1-09 Paragon 290 Orchard Road Singapore 238859
Opening hours: Weekdays 9am – 10pm, weekends 10am – 10pm

Address: #01-113/114 Vivo City 1 Habourfront Walk Singapore 098585
Opening hours: Daily 11am – 9pm

Address: #B4-55 Ion Orchard 2 Orchard Turn Singapore 238801
Opening hours: Daily 11am – 10pm

15. Harvest

Grain Bowls from Harvest
Source: Harvest

The gorgeous grain bowls here are priced from $12 onwards.

Address: 81 East Coast Road Singapore 428785
Opening hours: Daily 11.30am – 9.30pm

16. Grain Traders

Grain Traders’ hearty grain bowls
Source: Grain Traders

Grain Traders’ hearty grain bowls are priced from $16 onwards.

Address: #01-01/02/03 138 Market Street CapitaGreen Singapore 048946
Opening hours: Weekdays 8am – 8pm

17. Simply Wrapps

Salads wrap
Source: Simply Wrapps

Simply Wrapps’ salads are priced from $10.90 while wraps are priced from $11.50.

Outlets: Plaza Singapura, Viva Business Park, Raffles City Shopping Centre, Ion Orchard, Income @ Raffles, Century Square, Harbourfront Centre, JEM Singapore


Singaporean’s Guide To Cost Of Eating Clean In A Week

If you were to be super disciplined with your diet and eat clean every day for your 2 main meals, here’s a break down of how much you would approximately spend.

Author’s Note: When I do eat clean, I tend to stick with white meat, seafood and vegetarian options. Therefore, the meals mentioned below would mainly comprise of such proteins and no red meat.

DayLunchDinner
MondayPetite bowl with dory fillet from The Daily Cut ($9)Basic grain bowl with tofu from Harvest ($12)
TuesdayKimchi tofu bowl with brown rice from DoSiRak ($8.90)Kokoro grain bowl from Salad Stop! ($13.90)
WednesdayDIY salad with added cajun chicken from The Salad Corner ($7.90)Avocado vegan bowl from Haakon ($11.90)
ThursdayPetite bowl with chicken breast from The Daily Cut ($9)Grilled salmon salad from Wheat Baumkuchen ($12)
FridayProtein bowl with chicken breast from Munch Saladsmith ($10)Kimchi salmon grain bowl from YOLO ($14.50)
SaturdayChimichurri chicken grain bowl from Ninja Cut ($14)Regular salad from Toss & Turn ($10.50)
SundayChicken breast soba from Wheat Baumkuchen ($12.90)DIY salad with from The Salad Box ($6.50)

To calculate the cost, here’s how much you will spend in a week.

DayLunchDinner
Monday$9.00$12.00
Tuesday$8.90$13.90
Wednesday$7.90$11.90
Thursday$9.00$12.00
Friday$10.00$14.50
Saturday$14.00$10.50
Sunday$12.90$6.50
TOTAL: $153.00

You will spend a total of $153 a week just to eat clean. Which is really really expensive.

OMG. Headache
Source: giphy

Singaporean’s Guide To Meal Prepping And Eat Clean

The astonishing $153 you have to fork out every week might discourage you from keeping up with the clean diet, but what about meal prepping? 

Meal Prep Inspirations

For those who are new to meal prepping, it’s basically preparing your meals for the week in advance, typically on Sundays before the week commences. Here are a couple of my favourite healthy meal ideas that are great for meal prepping by Tasty:

Meal Prepping For A Week

I would be adapting the above recipes to cater to my tastebuds and have some variety over the week. I’ve kept the meals I’m meal prepping as similar to the meals mentioned above when I ate clean for a week – 4 seafood meals, 4 vegetarian meals, and the rest with chicken as the protein. Here’s a quick breakdown of the week’s meals:

Author’s Note: I am not a trained dietitian or nutritionist so please do not take my word as final. Do consult a dietitian or nutritionist for professional advice with regards to your diet and meals. These are just simple meal ideas that currently suit my preferences.

DayLunchDinner
MondayGrilled Chicken Buddha Bowl

Ingredients: chicken breast, chickpeas, baby spinach, bell peppers, brown rice
Vegan Avocado Salad

Ingredients: cucumber, cherry tomato, egg, avocado, mesclun salad leaves, quinoa
TuesdaySalmon Buddha Bowl

Ingredients: salmon fillet, edamame, mesclun salad leaves, chickpeas, carrot, quinoa
Roasted Chicken & Sweet Potato

Ingredients: chicken breast, sweet potato, asparagus, cherry tomato
WednesdayTofu Buddha Bowl

Ingredients: firm tofu, egg, baby spinach, broccoli, corn, brown rice
Roasted Salmon & Veggies Salad

Ingredients: salmon fillet, carrot, bell pepper, asparagus, baby spinach
ThursdayVegan Avocado Salad

Ingredients: cucumber, cherry tomato, egg, avocado, mesclun salad leaves, quinoa
Chicken Pasta Salad

Ingredients: chicken breast, mesclun salad, pasta, bell pepper, cucumber
FridayRoasted Chicken & Sweet Potato

Ingredients: chicken breast, sweet potato, asparagus, cherry tomato
Salmon Buddha Bowl

Ingredients: salmon fillet, edamame, mesclun salad leaves, chickpeas, carrot, brown rice
SaturdayTofu Buddha Bowl

Ingredients: firm tofu, egg, baby spinach, broccoli, corn, brown rice
Chicken Pasta Salad

Ingredients: chicken breast, mesclun salad leaves, pasta, bell pepper, cucumber
SundayGrilled Chicken Buddha Bowl

Ingredients: chicken breast, chickpeas, baby spinach, bell peppers, brown rice
Roasted Salmon & Veggies Salad

Ingredients: salmon fillet, carrot, bell pepper, asparagus, baby spinach

Cost Of Meal Prepping In A Week

Here’s a breakdown of the ingredients I got and the costs incurred for a week of meal prepping. I left out basic ingredients like cooking oil and seasoning because I’m sure you already have them in your kitchen. That said, please do not go ham on your seasoning too, these are meant to be clean meals after all.

Author’s Note: For convenience sake, I am quoting the ingredients’ price from Redmart. I acknowledge that there are other supermarkets and/or wet markets that have more inexpensive produce. That said, do shop wherever is best for your budget and preferences.

Ingredient:Total Portion:Cost:
Protein
Chicken breast6x 175g chicken breast$3.25 for 300g
Cost: $11.40 for 1050g
Egg4x eggs$2.65 for 10
Cost: $1.10 for 4
Chickpeas4x 100g/portion400g for $1.50
Cost: $1.50 for 400g
Salmon fillet4x 150g salmon$6 for 150g
Cost: $24 for 600g
Firm tofu2x 120g firm tofu$1.20 for 300g
Cost: $1 for 240g
Quinoa3x 130g/portion$10.98 for 500g
Cost: $8.60
Base
Baby spinach6x 50g/portion$4.55 for a bag (125g)
Cost: $10.90 for 300g
Mesclun salad leaves6x 50g/portion$3.95 for a bag (125g)
Cost: $9.50 for 300g
Brown rice5x 75g/portion$9.83 for 2kg
Cost: $1.85
Whole wheat Pasta2x 50g/portion$3.51 for 500g
Cost: $0.70
Sweet potato2x 115g/portion$1.85 for 500g
Cost: $0.85 for 230g
Additional Veggies
Cherry tomato4x 100g/portion$1.50 for 200g
Cost: $3 for 400g
Corn2x 20g/portion$2.95 for 450g
Cost: $0.30 for 40g
Edamame2x 20g/portion$2.12 for 120g
Cost: $0.70 for 40g
Cucumber2x cucumbers$1.95 for 2
Cost: $1.95 for 2
Asparagus4x 75g/portion$6.20 for 300g
Cost: $6.20 for 300g
Bell pepper3x bell peppers$3.35 for 3
Cost: $3.35 for 3
Carrot4x 60g/portion$1.80 for 1kg
Cost: $0.45 for 240g
Avocado2x avocados$5.95 for 3
Cost: $3.95 for 2
Broccoli1x medium broccoli$3.20 for 1
Cost: $3.20 for 1
TOTAL COST: $99.60

The Cost Savings: Eating Clean In Singapore vs Meal Prepping

What do I do with all this money
Source: quick meme

Believe it or not, but meal prepping saves you $58.50 A WEEK! Which adds up to $234 A MONTH and $2,808 A YEAR!

Also, the portions of protein are usually smaller if you were to get it from a salad place. They may also charge you a high price for protein when you ask for more. Therefore, meal prepping in itself is sort of a hack since you get to control how much protein you want. Double win!

Now I don’t know about you, but $234 a month is quite a bit to me, especially if you place it into a Regular Savings Plan (RSP) and allow the power of compound interest to grow it further. Assuming a modest return of 5% annually, you get to earn:

  • $16,291.80 after 5 years
  • $37,084.65 after 10 years
  • $97,491.65 after 20 years
  • $195,888.30 after 30 years

Meal Prepping Tips

Trolley for meal prepping

Pictured above: my trolley filled with greens for my week of meal prepping!

To further motivate you to begin meal prepping, we’ve gathered some tips for you:

  • As mentioned earlier, try not to overdo your meal prep’s seasoning or it might defeat the purpose of eating clean. Some great flavours to season your proteins & salads include cajun seasoning (for the slight spice and tang), lemon herb (for an appetizing and acidic touch), and garlic salt (for fans of the garlicky aroma).
  • Bulk grocery shopping can help you save a little more every month too! This is especially useful for grocery shopping for carbs and spices.
  • Dedicate Sunday evening to grocery shopping and meal prepping every week. Include it in your weekly schedule so it’ll gradually become a habit.
  • For those of you that do your grocery shopping online with Redmart or NTUC Fairprice, get the Shopback extension to earn some cashback and/or discount coupons!

Winner: Meal Prep

And there’s our winner – meal prepping to eat clean! Hopefully, you’re feeling a little more motivated to resume (or begin) eating clean by meal prepping, given the massive savings you can enjoy immediately or long term wise. Now go ahead with that fitspo lifestyle!

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