Week 1 — Meal Plan

Aeden & Kim Pillai · 4 bases · Sunday batch cook · USDA-sourced macros

Who's eating
Prep slots
Mon
Tue
Wed
Thu
Fri
Sat
SunDinner — batch cook
Cook mode
This week:
Meal bases
4
Meals covered
18
Sunday cook
~3h20
Weekly cost
~$112
DayLunchDinner

Weekly rhythm — order/cook/eat/review

Tue
Place FairPrice orderBook Saturday delivery slot. Choose chilled options for chicken and fish — skip frozen.
Fri PM
Submit weekly feedbackBoth fill the feedback form on this site. Informs next week's plan.
Sat AM
Receive FairPrice deliveryEverything home in a single drop. Fridge stocked, no Cold Storage run needed.
Sat PM
Next week's plan dropsClaude builds Week 2 from Friday's feedback + Saturday confirmations.
Sun AM
Batch cook~3 hours. Eat Base A for Sunday dinner. Mon–Fri lunch+dinner all packed.
Mon–Fri
Eat batch mealsReheat only. Aeden tiffin to office/client sites.

Aeden's Monbento packing guide

Monbento MB Original — 2 tiers, 1L total

185 × 94 × 100mm. Flat in any work bag. Fully leakproof. Elastic band keeps both tiers together. Microwave-safe (lids off).

Top tier — 500ml
Vegetables + garnishes (spring onions, sesame, pickled cucumber)
Bottom tier — 500ml
Brown rice (~130g cooked) + protein layered on top + sauce drizzle

Reheat: remove both lids. Bottom tier microwave 90 sec, top tier 45 sec separately. Base C (barramundi): keep in separate sealed glass container, reheat at 60% power 60–75 sec. Base D (cold sesame soba): eat cold — no reheating.

Home dinners — both

800ml–1L glass meal prep containers, microwave-safe. One per person per meal. Assemble bowl-style — rice base, protein on top, veg alongside. Fish (barramundi) always in its own sealed glass container.

Fish rotation note

Salmon returns Week 2 or 3. This week we're rotating to barramundi based on Kim's feedback — variety over sticking to one fish. Cod, threadfin, and mackerel are other rotation options going forward.

Per serving target — lean gains

Protein 160–180g cooked · Brown rice ~130g cooked · Veg 150–200g · Sauce max 2 tbsp

Future kitchen buys — not urgent

Large stockpot 5–6L — for boiling all 36 eggs in one go rather than 3 saucepan batches. IKEA ÄTRAN or Shopee, ~$18–25. Buy when convenient.

Macros per serving, per person. Sourced from USDA FoodData Central. Accounts for ~25% cooking weight loss on chicken and salmon.

Breakfast adds 2 hard-boiled eggs each daily: +156 cal · +12.6g protein · +10.6g fat. Source: USDA FoodData Central (fdc.nal.usda.gov).

Screen sleep ON · timers don't persist refresh

Total ~3 hours 20 min. 6 phases — tap any to expand. Rice cooker runs itself. Most proteins cook on the large Tefal pan in sequence — wipe between each. Eggs run in the saucepan in the background through the whole session.

All chicken + barramundi: safe refrigerated 3–4 days. All Mon–Fri meals covered. Rice + veg: 4–5 days. Peeled eggs in cold water: 5 days. Soba: best Wed/Thu — pre-tossed soba softens slightly by day 3, still fine. Sauces stored separately keep 5 days.

Week 1 includes full pantry setup — sauces, oils, and spices last 2–3 months. Ongoing weekly cost once stocked: ~SGD 108–118/week (chilled chicken + fresh fish from FairPrice).

Each item links to both stores: FP = FairPrice (primary, chilled selection), RM = RedMart (filtered, for pantry items and price-compare).

Mark items with Store for things you'll pick up in person (hides the online links). Have = already in pantry. Sub = see substitutes with price/macro deltas.

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Week 1 total — full pantry setup~SGD 185–200
Ongoing weekly cost — pantry stocked~SGD 108–118

Two new bases this week, both responses to Kim's preview feedback: vary the fish (not all salmon) and vary the chicken format (not all bowls). Base B doubles as wrap or bowl from one protein batch. Base D is the lightest, no-reheat option.

Base B · ★ New this week

Pulled chicken — Miznon-style

Chicken breast simmered in stock with smoked paprika, cumin, garlic, and tomato paste. Shred when tender. One protein batch, two carriers: warm wrap for Mon dinner, cold/microwaved bowl for Aeden's Tue tiffin. Tahini-yogurt sauce ties both together.

Serves
4
Simmer
35m
Active
15m

Protein + braise

600g chicken breast
500ml chicken stock (low sodium)
2 tsp smoked paprika
1 tsp cumin
4 garlic cloves, minced
2 tbsp tomato paste
Salt + black pepper
(Yields ~450g cooked shredded)

Tahini-yogurt sauce — for wrap + bowl + Base D garnish

4 tbsp tahini
200g Greek yogurt
2 tbsp lemon juice
1 garlic clove, grated
Salt to taste
2–3 tbsp water to loosen

Makes ~330g. Enough for 4 servings of B plus leftover for Base D drizzle.

Cabbage slaw + pickled red onion

½ red cabbage, shredded
2 carrots, julienned
2 tbsp lemon juice
¼ tsp salt
1 red onion, thinly sliced
100ml white vinegar + 1 tsp sugar + ½ tsp salt

Massage slaw briefly. Pickled onion sits 30 min — keeps 2 weeks.

Method

01
Tefal pan, medium heat. Sweat garlic in 1 tsp oil 30 sec, add tomato paste + spices, stir 1 min until fragrant. Add chicken breasts + stock to cover, simmer covered 30–35 min until fork-tender.
02
Lift chicken out, reduce remaining liquid 5 min until syrupy. Shred chicken with two forks (cool slightly first), return to pan, toss in the reduced sauce.
03
Whisk tahini-yogurt sauce — start with tahini + lemon + garlic, then yogurt, then water to loosen. Should pour off a spoon. Store cold.
04
Wrap version (Mon dinner): warm 8" flour tortilla. Layer pulled chicken → slaw → pickled onion → tahini-yogurt → optional chilli oil for Aeden. Roll tight.
05
Bowl version (Tue lunch tiffin): 130g brown rice base → pulled chicken (cold or microwaved) → roasted eggplant + zucchini → tahini-yogurt drizzle → lemon wedge. Pickled onion in a small jar separately.

Pulled chicken keeps 4 days. Sauce 5 days. Slaw 5 days. Pickled onion 2 weeks.

Base D · ★ New this week

Cold sesame soba

Soba noodles + poached shredded chicken + julienned cucumber + carrot + edamame + scallions + sesame, tossed in tahini-soy-ginger sauce. Eaten cold — no reheating needed, perfect for Wed dinner and Thu lunch. Kim-coded; Aeden adds chilli oil or sambal.

Serves
4
Poach
20m
Active
15m

The bowl

200g dry soba noodles
400g chicken breast (poached, shredded ~300g)
2 cucumbers, julienned
2 carrots, julienned
200g shelled edamame (blanched)
4 scallions, sliced
2 tbsp toasted sesame seeds
Chilli oil or sambal — Aeden only

Sesame sauce

4 tbsp tahini
3 tbsp light soy sauce
1 tbsp rice vinegar
1 tbsp sesame oil
1 tbsp grated ginger
1 tsp honey
4 tbsp water to loosen

Method

01
Poach chicken: cover with water, gentle simmer 15–18 min until 72°C internal. Cool, shred against the grain.
02
Boil soba 4 min — pull early, soba over-cooks fast. Ice bath immediately to stop cooking and rinse off starch. Drain very well (shake hard).
03
Blanch edamame 2 min, cool. Julienne cucumber and carrot. Whisk sauce — start with tahini + soy, add liquids gradually until pourable.
04
Portion into 4 containers: soba base → chicken → cucumber + carrot + edamame → scallions + sesame. Store sauce in small jars separately and pour over before eating — keeps the soba from softening. Or pre-toss and accept slight day-2 softening (still fine).

Keeps 2–3 days. Best eaten Wed/Thu. Aeden adds chilli oil drizzle at the table.

Friday afternoon ritual. Both of you fill this out independently. Takes ~2 min. Submissions are saved to the private repo and inform next week's plan.
A Krapow chicken
B Pulled chicken (wrap + bowl)
C Miso barramundi
D Cold sesame soba

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