SINGAPORE – After all the revelry and feasting comes a time for introspection. As a new year slips in, so does the urge to reinvent oneself.
Perhaps this will be the year you finally start eating healthier or saving money. You may have a good shot at eating healthier, thanks to the proliferation of clean eating options, as well as an expanded Nutri-Grade labelling system that flags food with high levels of sodium and saturated fat.
But with the price of food continually on the rise, keeping costs low might prove a challenge in 2025.
One possible hack? Pack lunch instead. The Straits Times has compiled six lunch recipes, contributed by nutritionists and food content creators. Simple and healthy, these can easily be packed for work, school or wherever 2025 takes you.
Tuna Mayo Nori Wrap
Tuna Mayo Nori Wrap. PHOTO: JASMIN DHILLON
While grabbing a quick bite at a hawker centre or restaurant might be the most convenient weekday option, putting in some extra effort before heading out could help you reach your health goals more easily.
“When you prepare your lunches at home, you have complete control over what goes into your meal. You can adjust portion sizes, reduce added sugars and avoid hidden ingredients like MSG or excessive salt that are common in many hawker and takeout dishes,” says Mrs Jasmin Dhillon, a nutritional health coach who runs her own website, Eat With Jasmin, and offers personalised health courses.
One recipe she suggests is this Tuna Mayo Nori Wrap, which combines healthy fats with ingredients that improve digestion, like kimchi. Have it with some Greek yogurt for a double helping of probiotics and extra protein.
Ingredients
- 1 sheet nori
- 1 can tuna in brine (drained)
- 1 Tbs mayonnaise
- 1 Tbs kimchi
- 1 small carrot, julienned
- A few leaves of lettuce
Sides (optional)
- 1 tub Chobani Greek yogurt (plain, 150g)
- 1 handful blueberries (50g)
- 1 small handful mixed nuts (20g)
Method
1. Lay the nori sheet shiny side down on a clean surface or bamboo mat.
2. Mix the drained tuna with mayonnaise in a bowl.
3. Spread the tuna mixture evenly along one side of the nori sheet.
4. Add kimchi, julienned carrot and lettuce on top.
5. Roll the nori tightly, using a bamboo mat if necessary.
6. Slice in half and pack in a lunchbox.
Serves one
Vermicelli Instant Noodle Bowl
Vermicelli Instant Noodle Bowl.PHOTO: NOMADETTE
Food blogger Sha Jumari came up with this recipe because she needed a quick, flavourful and healthier alternative to instant noodles. As it turns out, vermicelli works just as well, and cooks even more quickly.
“Plus, vermicelli is lighter than traditional instant noodles, so it’s ideal if you want something quick and filling, but doesn’t feel too heavy. No more post-lunch food coma,” says the author of the 2024 cookbook, Effortless Asian Cooking.
“Since it’s a noodle soup, it feels homemade and satisfying. And, of course, taking this to the office dry means that nothing gets soggy, no matter how long it’s been sitting in the lunch box. It’s great for meal prep.”
It is a versatile dish that can be made with several different combinations of ingredients. This version features shredded chicken and chilli oil, but you can also opt for shrimp, beef, tom yum or kimchi.
Prepare the ingredients in a heat-proof container – but avoid stainless steel – and pour in boiling water when ready to eat.
Ingredients
- 1 cup vegetables: carrots, julienned; beansprouts; spinach, roughly chopped
- ¼ cup shredded chicken
- 1 bundle of dry vermicelli noodles (about 1 cup when cooked)
- 1 Tbs light soya sauce
- 1 tsp garlic paste
- 1 tsp ginger paste
- 1 tsp chili oil (adjust to taste)
- ½ tsp chicken stock powder
- 1 tsp spring onions, for garnish
- A pinch of ground white pepper
- 2 cups boiling water
Method
1. Layer vegetables in container. Add shredded chicken and top with dry vermicelli noodles.
2. Add the rest of the seasoning: soya sauce, ginger paste, garlic paste, chilli oil, chicken stock powder, ground pepper and spring onions.
3. Seal the bowl or jar and store in the fridge.
4. When ready to eat, pour in hot boiling water and cover with a lid. Let stand for about two to three minutes. Stir the noodles to combine the seasoning.
Serves one
Rice Paper Rolls With Peanut Sauce
Rice Paper Rolls with Peanut Sauce.PHOTO: EMILY YEO
When Ms Emily Yeo, a food blogger studying for a master’s degree in Nutrition & Dietetic Practice from Australia’s Bond University, wants a light meal that does not pack on more heat in the scorching weather, she turns to these rice paper rolls.
“Thinking of healthy and exciting packed lunches can be a challenge,” she says. “These Vietnamese rice paper rolls are not only simple, fast and scrumptious, but are also easily customisable and can be part of a healthy diet.”
The rolls do not need to be reheated and can stay fresh for three to five days in a sealed container in the fridge. They are best enjoyed at room temperature, however, so take them out of the fridge around 15 minutes before eating.
Ingredients
- ½ pack tofu
- 6 rice paper wrappers
- 1 carrot, julienned
- 1 cucumber, julienned
- ½ yellow bell pepper, julienned
- ¼ red cabbage, chopped
- ½ cup coriander, chopped
- 4 mini packs vermicelli noodles, cooked according to package instructions
For the peanut sauce
- 2 Tbs soya sauce
- 3 Tbs peanut butter
- 1 Tbs sriracha
- 1 Tbs sesame oil
- 1 Tbs brown sugar
- 2 Tbs water to thin
Method
1. Cut the tofu into sticks and fry on all sides until brown.
2. Soak a single rice paper in hot water until soft and flexible.
3. Gently shake excess water from the rice paper, then lay it straight.
4. Lay some tofu and vegetables down in the middle of the wrap, then add noodles.
5. Lift the side of the rice paper that is closest to you. Gently pull it forward (away from you) over the fillings. Hold the wrap firmly while you fold in each end of the wrap. Continue rolling to seal the seams.
6. Make the peanut sauce by combining all ingredients in a bowl and whisking well.
7. Serve together.
Serves two
Lemon Herb Chicken Breast
Lemon Herb Chicken Breast. PHOTO: BIBI CHIA
Ms Bibi Chia, principal dietitian at Raffles Medical Group, uses chicken breast for this recipe, but you can also try it with other types of protein such as fish, lean meat, eggs or beans. She also suggests using a blend of spices for that extra burst of flavour.
This dish can be made in advance and stored in the fridge for up to five days or in the freezer for three months.
“Meal prepping is a great way to eat healthy conveniently,” she says. “Cooking a variety of wholesome ingredients in batches and storing them well in the fridge or freezer can help to make having home-cooked meals easy without spending too much time cooking.”
However, not all foods freeze well, so she recommends doing some research before chucking your cooked meal into the fridge or freezer.
Ingredients
- 1 tsp garlic powder
- ½ tsp dried oregano
- ½ tsp dried parsley
- ½ tsp dried thyme
- ½ tsp black pepper
- ½ tsp salt
- 2 tsp lemon juice
- 3 skinless chicken breasts
- 1½ cups quinoa
- 1½ cups green beans, cut into pieces
- 1½ cup edamame
- 1 carrot, sliced
Method
1. In a resealable bag, mix the garlic powder, dried oregano, dried parsley, dried thyme, black pepper, salt and lemon juice with the chicken breasts.
2. Let the marinade sit in the fridge for at least 30 minutes.
3. Place the chicken breast in a steamer and steam for 10 minutes or until cooked.
4. Boil the quinoa, green beans and edamame separately in a pot.
5. Cut the carrot into shapes of your choice.
6. Arrange the cooked ingredients neatly into your prep containers.
7. Serve immediately or store in fridge or freezer for future use.
Serves three
Rice Cooker Tomato And Pork Rice
Rice Cooker Tomato And Pork Rice.PHOTO: THE MEATMEN CHANNEL
This one-pot dish takes just 30 minutes to put together and ticks several nutrition boxes. It is tasty too – tomatoes add a hint of tanginess while cubed Chinese sausage sweetens the dish.
It was developed by The Meatmen Channel, an online platform that has been sharing simple recipes since 2011.
Store it in a microwave-safe glass container or BPA-free plastic box, for a more lightweight option. It can be kept in the fridge for up to four days and reheated in the microwave – just remember to sprinkle some water over the rice first to prevent it from drying out.
Ingredients
- 120g Chinese sausage, cubed
- 230g rice
- 220g water
- 80g mushrooms, diced
- 80g mixed vegetables
- 160g pork belly, chopped
- 1 large tomato
- 2 tsp sesame oil
- 1 scallion for garnishing
For the sauce
- 2 Tbs light soya sauce
- 2 Tbs cooking wine
- 1 Tbs fish sauce
- Pepper to taste
Method
1. Stir-fry Chinese sausage until fragrant and set aside.
2. In a small mixing bowl, combine the sauce ingredients and mix well.
3. Wash and drain rice and add water to the pot. Transfer to the rice cooker.
4. Add Chinese sausage, mushrooms, mixed vegetables, pork belly and tomato to the rice cooker. Drizzle the sauce and sesame oil on top of the ingredients.
5. Cook the rice using the white rice setting.
6. When cooking is done, wait for about 15 minutes before opening the lid.
7. Garnish with scallions and serve hot.
Serves three to four
Lentil Salad With Tuna
Lentil Salad With Tuna.PHOTO: CHARLOTTE MEI
The star of this recipe is one oft-overlooked food group: pulses, a type of superfood that includes lentils, chickpeas and beans.
“They’re high in fibre, a good source of protein and carbohydrates, and packed with antioxidants. They also act as prebiotics, feeding the good bacteria in the gut,” says freelance nutritionist Charlotte Mei, who contributed this recipe. Her culinary creations are shared on her website The Charlotte Mei.
Unlike a bed of greens with insufficient protein, this salad is meant to fill you up and leave you satisfied until your next meal. It can be enjoyed cold or warmed up in the microwave.
Ingredients
- ½ can lentils, drained
- ⅓ can black beans, drained
- 1 can tuna flakes in water, drained
- ⅓ can corn, drained
- 1 handful of arugula or rocket leaves, roughly chopped
- ½ yellow capsicum, diced
- ½ pear, diced
- 10 roasted almonds, coarsely chopped
- 1 Tbs fresh flat leaf parsley, chopped
- 1 Tbs fresh basil, chopped
- 2 Tbs cottage cheese
Dressing (for each serving)
- 1 Tbs mustard
- 2 Tbs lemon juice
- 2½ Tbs extra-virgin olive oil
Method
1. In a large bowl, mix all the ingredients, except for the cottage cheese and dressing. This can be kept in the fridge for up to three days.
2. At the base of your lunch box, mix the mustard, lemon juice and extra-virgin olive oil till well emulsified. Add your desired amount of lentil salad over it, followed by a dollop of cottage cheese.
3. Once ready to eat, shake your lunch box to distribute the salad dressing all over. This is done only at this point so you do not end up with a soggy salad.
Serves two
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