๐Ÿ“˜ Roots & Freedom: Family Budgeting Toolkit

Helping Singaporean families raise money-smart kids—starting at home.

๐Ÿท️ 1. Three-Jar Labels (Spend • Save • Share)

Print or handwrite labels for three jars per child:

  • Spend: “For small joys like snacks, toys, or gifts.”
  • Save: “For bigger dreams like a bicycle or family trip.”
  • Share: “To bless others—school donations or community giving.”

Encourage kids to decorate their jars with stickers and color markers.

๐Ÿ“† 2. Allowance Tracker (Monthly)

Date

Amount Received

Spend

Save

Share

Notes

How much spend per week?

How much save after spending per week?

How much share after saving per week?

Add a monthly reflection section:
“What did I learn about money this month?”: ____________________________

๐ŸŽฏ 3. My Savings Goal

Let each child write and visualize their saving plan:

  • I’m saving for: __________________
  • Total cost: $________
  • I have saved: $________
  • Target date: ____________

๐Ÿ“ˆ Draw a progress bar or use stickers to mark milestones.

๐ŸŽฒ 4. Budget Challenge Cards

Print and cut these out for a weekly challenge draw:

  • $5 Dinner Challenge: Plan a full meal under $5.
  • No-Spend Weekend: Enjoy 2 days of free fun.
  • Mini Entrepreneur Day: Think of a way to earn $5 this week.
  • Secondhand Treasure Hunt: Find something pre-loved instead of buying new.

Write about each challenge afterward:
“How did it feel to stay within a budget?” ________________________

๐Ÿ“‹ 5. Family Budget Meeting Template

Hold a monthly huddle using this agenda:

  • ๐Ÿ’ฌ One thing we did well with money last month: ________________
  • ๐Ÿง  One thing we’ll improve: ______________________
  • ๐Ÿ“Š Savings updates or goals: ____________________
  • ๐ŸŽฏ New Budget Challenge for this month: _____________________
  • ๐Ÿ™Œ Celebrate one financial “win”: ______________________

End the meeting with a snack or fun family treat!

๐Ÿง  6. Money Conversation Starters

Use these during meals or car rides:

  • “What’s something you really want to buy—and why?”
  • “How do you know if something is worth the money?”
  • “If you had $100 to help someone, what would you do?”
  • “What do Mum and Dad work hard for?”

These open doors to deep conversations about values, not just spending.

Budgeting with Kids: Turning Chaos into Conscious Spending

 

By James Lew

Our 4-room HDB is often filled with the soundtrack of life—homework debates, snack negotiations, and an ongoing chorus of “Can we buy this, Daddy?” Somewhere between boiled eggs and bedtime routines, we’ve carved out a unique family ritual: budgeting—with the kids.

Financial literacy isn’t something we teach once in a while. It’s baked into the everyday, shared like a family meal. And with four children under one roof, we’ve learned that the earlier they understand the value of money, the smoother the journey toward financial freedom becomes.

Here’s how we turned budgeting from a boring grown-up task into a lively, teachable experience that benefits us all.

๐Ÿฏ It Starts with Storytelling, Not Spreadsheets

We didn’t begin with Excel. We began with stories.

We told our kids how Ah Gong used to walk to school barefoot, how myself saved my first $500 from working as a cadie so that i can buy sega to play, and how our family chose to live simply to build a future of choice.

Money, when framed as a tool—not a trophy—becomes something they feel empowered to manage, not afraid to confront.

These stories set the tone: budgeting wasn’t about restriction. It was about respect—for effort, value, and intention.

๐Ÿฆ The 3-Jar System: Spend, Save, Share

Each of our kids has three labeled containers. Not high-tech apps—just jars from Daiso, lovingly decorated with stickers and their names.

  • Spend: For small joys—ice cream, toys, class fund contributions.
  • Save: For bigger dreams—a bicycle, an iPad, a special outing.
  • Share: For giving—be it a school fundraiser, a friend’s birthday gift, or a donation.

Every week, they get a small allowance, and we guide them to divide it among the jars. At first, they wanted to put everything into “Spend.” No surprise! But over time, they started shifting priorities themselves. The eldest even asked to start a fourth jar: “Invest.”

A proud dad moment, indeed.

๐Ÿงพ Grocery Runs = Teachable Moments

We made NTUC our classroom.

Each child gets a mini list and a budget. One’s in charge of comparing egg prices; another checks for discounts on fruits; someone’s racing to find the lowest per-gram price for rice. It’s chaos—but delightful chaos with purpose.

They now know the difference between “value” and “cheap.” They’ve learned to read labels, use mental math, and argue (convincingly) about whether grapes on promotion should be a “need” or a “want.”

Budgeting, it turns out, is hands-on learning disguised as a family outing.

๐ŸŽฎ Wants vs Needs: The Great Console Debate

When our kids started asking for the latest gaming console, we turned it into a budgeting challenge.

We sat together, researched prices, and calculated how long it would take to save up—individually and as a team. We discussed trade-offs: fewer bubble teas, postponed toy buys, delaying gratification.

They ended up choosing a cheaper secondhand model. And they appreciated it more because they’d earned it. Even now, they take extra care with it—it carries the weight of effort.

And they’re already saving for their next “big dream.” Financial patience is a muscle. This was their first real workout.

We keep it short, fun, and age-appropriate. Sometimes there’s a quiz. Sometimes there are mini rewards. Always, there’s open conversation.

Budgeting becomes less of a mystery, more of a family sport.

๐ŸŒˆ Embracing Mistakes as Lessons

There have been moments. Oh yes.

Like when our daugher blew her entire “Spend” jar on rubber and pencil at the school bookshop. Or when one child “borrowed” from their “Save” jar for snacks during school canteen break.

We didn’t scold—we reflected.

We sat down, talked through what happened, and asked how they felt. Disappointed? Frustrated? What would they do differently next time?

By allowing financial mistakes in a safe environment, we teach resilience. Better to learn these lessons now—with $2 rubber and perncil—than in adulthood with credit cards.

๐Ÿ’ก Incorporating Fun: The Budget Challenge Game

To keep things exciting, we came up with mini family challenges:

  • No-Spend Weekend: Get creative with free fun—cycling, board games, baking.
  • Mini Entrepreneur Day: Kids brainstorm and “pitch” a way to earn money that month.

The laughter, the bonding, the skills—they’re worth more than any finance seminar. It turns budgeting from a chore into something they look forward to.

๐ŸŒฑ Planting Seeds for Lifelong Financial Habits

My hope isn’t just that our kids grow up debt-free.

I hope they grow up confident in their relationship with money—unafraid to talk about it, equipped to manage it wisely, and generous enough to use it for good.

Budgeting with kids isn’t always neat. But neither is parenthood.

It’s messy, joyful, slow-growing work. Just like tending a garden in clay soil, it takes time before the roots deepen. But when they do—it’s beautiful.

✨ Final Thoughts

Raising kids in Singapore is no small feat. There are tuition bills, peer pressure, and that ever-present comparison trap. But by budgeting as a family, we’re choosing a different path—a slower, more deliberate one.

We're teaching our children that money is a tool, not a measure of worth. That living simply can be joyful. That every cent has power when used with purpose.

This is financial education, the Lew way. From our 4-room flat to their future—the seeds we sow today will become the freedom they inherit tomorrow.

Roots & Freedom: Growing Wealth from Our HDB Home

 

By James Lew

Beneath the hum of ceiling fans and the jangle of kids’ laughter bouncing off our HDB walls, a quiet revolution is taking place. We're not chasing Ferraris or landed property. We're chasing something far more radical in Singapore's fast-paced, achievement-obsessed culture: freedom.

Our family of six lives in a four-room flat nestled in the heart of the heartlands. It’s not big by conventional standards, but it’s where our roots grow deep—where tuition notes are scribbled on walls, where curry puffs cool on mismatched plates, where dreams are whispered over Milo and late-night prata.

And from this modest space, we’ve begun to build our version of wealth: one of choice, intention, and peace. This is the story of how we’re growing financial freedom, one seed at a time.

๐ŸŒฑ Redefining Wealth

For years, I believed wealth was about having more. A bigger flat. Fancier car. The latest gadgets for the kids. But the pursuit left me burned out, chronically tired, and disconnected from the very people I was hustling for.

Then one night, I caught my youngest—barely five—pretending to "go to work" with his school bag slung over his shoulder. He looked exhausted, mimicking me. That night, I asked myself: Is this what I want to teach them?

That moment seeded a different question in our home: What if wealth wasn’t just more things—but more time, more freedom, more choice?

We started defining wealth as the ability to say “yes” to the things that matter and “no” to the things that don’t.

๐Ÿ’ธ Budgeting with Values, Not Guilt

To make changes, we needed clarity. We tracked every expense for three months—not to punish ourselves, but to understand how we truly lived.

We kept it simple:

  • Needs came first: housing, food, insurance, transport.
  • Wants were evaluated: was that premium Netflix plan really necessary when we mostly rewatched old movies?
  • Savings were automated: a percentage went into CPF top-ups and investment accounts before we could touch it.

Our spending wasn’t about deprivation, but direction.

๐Ÿ  Letting Our HDB Work for Us

Our home isn’t just shelter. It’s a co-investor in our FIRE journey.

We opted out of lavish renovations. No feature wall, no walk-in wardrobe. We wanted functionality, not debt. The money saved—tens of thousands—was diverted into investments that now quietly grow every month.

We also played the long game. While friends talked about upgrading, we stayed put. Our flat became a wealth-building anchor, not a stepping stone. When the kids grow older, we’ll consider right-sizing, potentially unlocking equity without touching our core savings.

Sometimes, the best upgrade is a mindset shift.

๐ŸŒพ Growing Income like a Garden

One stream of income is like relying on one crop—it’s risky. We learned to diversify, slowly.

We start to invest in dividend stocks in Singapore. We also invest in Singapore Savings Bonds which give a nice yield @3%. It is not much but it create passive income for us. We also look at investing in bonds like Bigfundr which gives a higher yield at 5%-6% 9months or 12 months.

Every dollar earned this way felt different. It carried pride. Ownership. Legacy.

๐Ÿ“š Teaching Our Kids, the Best Investment

No tuition center teaches what a piggy bank can. We gave each child three jars: Spend, Save, Share. It became a ritual: every Sunday, allowance day, we’d sit down and talk money.

They learned the difference between “I want it now” and “I want it more later.” They made decisions, sometimes mistakes, but grew wiser each time.

We kept birthdays simple. We skipped toys in favor of experiences. And in doing so, we taught our kids something powerful: that joy doesn’t come from things, but from meaning.

๐Ÿ›ก️ Protecting the Roots

The journey to freedom isn’t just about growing assets—it’s about protecting them.

We reviewed our insurance carefully. MediShield Life, Integrated Shield Plans, a simple term life policy for me. It’s not glamorous, but it’s essential. Freedom means knowing our family is safe, even if storms come.

We also built an emergency fund—six months of expenses stashed in a high-yield account. It’s our sleep-at-night money. And trust me, with 2 kids and parents, we need that kind of sleep.

✨ Tiny Wins, Big Impact

There’s a common misconception that you need a six-figure salary to retire early. We’ve learned the opposite: consistency matters more than intensity.

Every time we cleared a credit card in full, we celebrated—with teh peng and kaya toast. Every time our net worth grew by $10,000, we high-fived. Every time we said “no” to something shiny and “yes” to our future, we felt the quiet thrill of self-respect.

These wins don’t go viral. But they matter. They build the momentum we need to keep going.

๐ŸŒ„ What Freedom Looks Like

For us, financial freedom isn’t about not working—it’s about choosing when and how to work. It’s about school holiday mornings spent making pancakes instead of commuting. It’s about traveling in off-peak seasons, giving back generously, and aging with dignity.

We’re not there yet. But we’re closer today than we were yesterday.

And it all started here—in a humble HDB flat, with big dreams and even bigger love.

๐ŸŒŸ Final Thoughts

If you're a parent in Singapore feeling the squeeze, wondering if this dream is possible—know this: it is.

You don’t need a finance degree. You need courage, clarity, and community.

Plant small seeds today. Water them with discipline. Protect them with love.

And one day, those roots will give rise to the freedom you always dreamed of—not just for you, but for generations beyond.

“Roots & Freedom” isn’t just our blog title. It’s our life in motion. Join us on this journey—we’ll grow together.

How to create a $100k net profit business

 

1. Cross-Border eCommerce Store (Shopee/Lazada + TikTok + Carousell)

Model: Import in-demand products (household, pet, gadgets) from Malaysia, China or Taobao via ezBuy and sell on Shopee or Carousell. Add social media marketing to grow.

  • Startup Cost: S$1,000–S$3,000 (initial inventory, basic ads)

  • ๐Ÿ’ฐ Monthly Sales Target: ~$25K sales → ~35–40% gross margin → ~$8–9K net/month

  • ⚙️ Key Skills: Product sourcing, branding, listing optimization

  • ๐Ÿ“Š Success Rate: ~15–25% (higher if you reinvest profits & build a brand)

Why It Can Work: Singaporeans love gadgets, unique lifestyle products, and quick delivery — ideal for small inventory eCommerce.


2. High-Ticket Freelancing or Consulting

Model: Offer premium services like project management, IT consulting, career coaching, resume writing, or B2B training (based on your domain).

  • Startup Cost: Under S$500 (branding, website, marketing)

  • ๐Ÿ’ฐ Revenue Target: ~S$8,500/month from 2–5 clients at S$1.5K–S$4K/project

  • ⚙️ Key Skills: Expertise in a field, client acquisition, professional network

  • ๐Ÿ“Š Success Rate: ~30–40% (higher with existing network or industry authority)

Why It Can Work: You already have 15+ years of working experience — turning your knowledge into income is cost-effective and scalable.


3. Digital Products & Online Courses

Model: Create and sell downloadable products (eBooks, Excel tools, CPF calculators, Notion planners) or online courses (e.g., finance, parenting, PM skills) on Gumroad, Udemy, or your own site.

  • Startup Cost: Under S$1,000 (tools, video recording, hosting)

  • ๐Ÿ’ฐ Revenue Target: 1,000 sales/year × $100 product = S$100K/year

  • ⚙️ Key Skills: Content creation, SEO, audience building

  • ๐Ÿ“Š Success Rate: ~10–20% (scales well after initial grind)

Why It Can Work: No inventory, passive income, and taps into demand for knowledge — especially around Singaporean systems (CPF, finance, career change).


4. Local Service Business with Online Lead Generation

Model: Launch a part-time or full-time service business like:

  • Home cleaning

  • Pet care (walking, grooming)

  • Freelance logistics

  • Elder care concierge

  • Car grooming
    Market through Facebook Ads or SEO.

  • Startup Cost: S$1,000–S$5,000 (gear + basic marketing)

  • ๐Ÿ’ฐ Revenue Target: ~S$10K/month sales with 30–40% margin

  • ⚙️ Key Skills: Operations, online ads, customer service

  • ๐Ÿ“Š Success Rate: ~25–40% (high if operations are tight)

Why It Can Work: Many working professionals in Singapore outsource daily tasks. If you niche down and provide quality, demand is strong.


5. Niche Content Site or YouTube Channel with Affiliate Income

Model: Build a content site (CPF guides, retirement planning, local deals) or YouTube channel with a Singapore audience. Monetise through affiliate links, brand deals, and ads.

  • Startup Cost: <$500 (domain, camera, hosting)

  • ๐Ÿ’ฐ Revenue Target: S$10K/month from affiliate commissions, ads, sponsorships

  • ⚙️ Key Skills: SEO, storytelling, persistence

  • ๐Ÿ“Š Success Rate: ~10% (but long-term passive income if done well)

Why It Can Work: Singapore has few high-quality content creators in niche domains. Local brands will pay for access to engaged, trust-based audiences.


๐Ÿ“ˆ What Affects Your Success Rate?

FactorImpact
Niche selectionHigh — choose what people pay for, not just what they like
ConsistencyCritical — 6–12 months of grind before real profits
Reinvesting profitsGrowth needs capital — spend on ads, team, tools
Personal brandingBuilds trust, especially for consulting or content-based models
DifferentiationCompete on value, not just price (better service, unique product bundle, etc.)

๐ŸŽฏ Summary Table

Business IdeaStartup CostTime to $100K/yearSuccess Rate
eCommerce ImportS$1K–3K6–12 months⭐⭐⭐
High-Ticket Freelancing<S$5003–6 months⭐⭐⭐⭐
Digital Products<S$1K6–18 months⭐⭐
Local Service BizS$1K–5K3–6 months⭐⭐⭐⭐
Content/Affiliate Biz<S$50012–24 months⭐⭐

How to research a niche product to sell in ebay/shopee/lazada?

 

๐Ÿ” Step-by-Step Guide to Research a Niche Product


1. Start With the Platform Itself (Shopee, Lazada, eBay)

๐Ÿ›’ Shopee / Lazada:

  • Use autocomplete: Start typing keywords (e.g., “kitchen”, “USB”, “foldable”) and see what phrases pop up.

  • Look at “Top Sales” in various categories:

    • Go to Shopee > Categories > Filter by Top Sales

    • Observe products with high orders + low competition

  • Check reviews: Products with 500+ reviews indicate demand.

  • Look for "New but Trending" items with <50 reviews but high “sold” count (means they are new but hot)

๐Ÿ›️ eBay (Global Niche Finder):

  • Use Terapeak Product Research (available in eBay Seller Hub) to see:

    • Sell-through rate (how fast it sells)

    • Average price

    • Competition


2. Use Free Marketplaces for Local Signals

๐Ÿ”Ž Carousell & Facebook Marketplace:

  • Search trending items: “air fryer accessories”, “standing desk converter”

  • Look at prices, photos, and how sellers word their titles

  • Bonus: DM sellers to ask about stock — if many say “sold out” → high demand!


3. Use Tools to Spot Global/Niche Trends

ToolWhat It DoesFree?
Google TrendsSee interest over time (e.g. “mini humidifier”)
TikTok (#TikTokMadeMeBuyIt)See what’s going viral and buyable
AliExpress Top RankingsSee global hot items in different categories
Shopee MY / Lazada MYLook for cheaper versions of what’s hot in SG
eBay Watch Count / Completed ListingsSee what’s being watched/sold recently

4. Filter by These 5 Product Criteria

When you shortlist products, make sure they are:

CriteriaWhat to Look For
Lightweight & SmallLower shipping costs (ideal for dropshipping or ePacket)
Non-electronicAvoid returns & high failure rate
Solves a ProblemE.g., "car scratch remover", "cord organizer"
Not easily found in storesUnique or quirky always performs well
Profit Margin > 30%Sell $12+ items that cost <$5 landed

5. Check Keyword Demand

Use tools like:

  • Shopee Keyword Ads Tool (My Ads) – enter keywords, see traffic & bid suggestions

  • Google Keyword Planner – shows average monthly searches globally and locally

  • Ubersuggest / Ahrefs – for deeper SEO if you blog or use affiliate marketing


6. Competitor Spy Checklist

When you find a few potential products, check:

What to Look AtPlatformWhat to Learn
# of ListingsShopee/LazadaIs it saturated?
Price RangeAllCan you compete?
# of ReviewsShopee/eBayHow many are selling?
Branding StyleShopeeCan you do better photos or bundles?

๐Ÿ”‘ Example: Let’s Say You Want to Sell “Mini Humidifier”

  1. Shopee autocomplete: “mini humidifier for car”, “usb humidifier”

  2. Top listing: Sold 10k+, priced at $12, has 1,200 reviews

  3. Found cheaper version on Shopee MY or AliExpress for $4.90 landed

  4. Profit margin: 60%

  5. Looks underserved in SG with bad photos — opportunity to improve


๐ŸŽฏ Final Tips

  • Start with 3–5 products and test in small batches

  • Track everything in a simple sheet: cost, shipping, sale price, profit

  • Look for bundling opportunities (e.g., sell humidifier + essential oil pack)

  • Add localised touch: "Best for SG HDB rooms", "USB-powered – works with Xiaomi Power Bank"

Starting an online business with ChatGPT advice

    I googled on Chat GPT to see what are the business ideas i can use to generate income for myself.


Great! Here's your 30-Day Starter Plan to launch a Cross-Border eCommerce Business in Singapore (Option 1) — with low capital (S$200–S$500), targeting platforms like Shopee, Lazada, or Carousell.


๐Ÿ”น Goal:

Set up and sell your first 3–5 products online with a repeatable system.


Week 1: Research + Setup

1. Choose Your Niche

Pick products that are:

  • Lightweight (low shipping costs)

  • Daily-use or problem-solving

  • Underserved on Shopee/Carousell

Hot categories in SG:

  • Home gadgets

  • Car accessories

  • Kitchenware

  • Pet items

  • Fitness and wellness tools

2. Check Demand

  • Use Shopee search autocomplete (type “kitchen…” and see what pops up)

  • Use Google Trends or Carousell Insights

  • Validate with TikTok trends (#TikTokMadeMeBuyIt)

3. Sign Up for Accounts

  • Shopee Seller Centre: seller.shopee.sg

  • Carousell (use your Singpass for credibility)

  • Optional: Lazada Seller Center


Week 2: Source + Plan

4. Find Products to Import

Use:

  • Taobao.com or 1688.com (via ezbuy or agents)

  • Shopee MY (look for high reviews + cheaper than SG)

  • Qoo10 / AliExpress (easy English interface)

Tip: Use ezbuy Prime for easier shipping from China with consolidated parcels.

5. Order Samples (S$50–$200 Budget)

Order 3–5 small but interesting items.
Make sure to:

  • Order from trusted sellers (high reviews)

  • Check dimensions, weight, and shipping fee

6. Create Product Spreadsheet

Track:

  • Cost per unit (with shipping)

  • Estimated selling price in SG

  • Margin %


Week 3: Branding + Listing

7. Create Your Shop Look

  • Use Canva.com to design a simple logo, shop banner

  • Brand around trust and helpfulness (e.g., “UrbanLife Gadgets SG”)

8. Product Photography

  • Take clean photos with white/light backgrounds

  • Add lifestyle photos (e.g., in use at home/car)

  • Use Canva to add text highlights (e.g., “Foldable”, “No installation needed”)

9. List on Shopee & Carousell

  • Write clear, benefit-driven descriptions

  • Use keywords people search for

  • Set competitive pricing + free shipping if possible

  • Use Shopee’s "My Ads" to run a $5–$10 boost test


Week 4: Launch + Sell + Improve

10. Officially Launch!

  • Tell friends/family to visit (they don’t have to buy — traffic helps)

  • Post on Facebook Marketplace, TikTok, or SG groups

  • Collect reviews — even 1 review builds credibility

11. Track Results

  • What products get clicks but no orders?

  • Which listings are performing best?

12. Refine + Reorder

  • Reorder top 1–2 products

  • Increase listings to 10–20 over the next 1–2 months


๐Ÿงพ Optional Tools to Help You

ToolPurposeCost
CanvaPhoto design, brandingFree (Pro optional)
ezbuyImporting from China$8.80/month for Prime
Shopee AdsTraffic boost$5–$20/month
Notion / Google SheetsTrack profit & stockFree

๐Ÿ’ก Bonus Tips

  • Start small, reinvest profits

  • Track your time + profit per product — scale only what works

  • After 2–3 months, consider forming a Sole Proprietorship and applying for UEN for business legitimacy

 

30 Day intermittent Fasting plan

 I consulted Chat GPT for a 30 Day Fasting plan and woo lah below is the generation of the fasting plan. When i check the below plan, i realized that i have been overeating for my 2 meals, i need to cut the calories and stick to the below plan. 

๐Ÿงพ 30-Day Intermittent Fasting Plan (Singapore Edition)

Structure per Day:

  • Meal 1 (12:00–1:00 PM): Light break-fast, balanced to avoid sugar crash

  • Meal 2 (6:00–7:30 PM): Main meal, nutrient-dense

Each week offers variety and nutrient balance. You can rotate weeks or mix and match.


๐Ÿ—“️ Week 1: Gentle Start

DayMeal 1Meal 2
MonSoft-boiled eggs + kaya toast (wholemeal) + banana + teh o kosongSteamed chicken rice + herbal soup + papaya
TueGreek yogurt + chia seeds + almonds + berriesYong Tau Foo (no noodles) + brown rice + guava
WedOatmeal with soy milk + peanut butter + 1 boiled eggGrilled fish soup + rice + watermelon
ThuSoba salad with tofu + miso soupThunder Tea Rice + lemon water
Fri1 egg prata (plain) + kopi o kosong + 1 appleFish bee hoon soup + egg + veggies
SatSmoothie: banana + spinach + almond milkEconomy rice: steamed fish + greens + tofu
SunWholemeal sandwich (egg mayo) + barley waterNasi padang: grilled chicken + sayur lodeh (light)

๐Ÿ—“️ Week 2: Building Variety

DayMeal 1Meal 2
MonChee cheong fun + egg + unsweetened soy milkChap chye + grilled tofu + brown rice
Tue2 siew mai + boiled egg + Chinese teaPho with beef or tofu + lime water
WedBoiled sweet potato + egg + green teaChicken porridge + century egg + stir-fried kai lan
ThuGreek yogurt + oats + pumpkin seedsBaked salmon + soba noodles + salad
FriToast + avocado + teh o kosongMee soto (no begedil) + boiled egg
SatThunder Tea Rice (no peanuts if sensitive)Steamed fish + rice + spinach with garlic
SunSmoothie bowl (berries + granola + yogurt)Fish head curry (non-fatty part) + ½ rice

๐Ÿ—“️ Week 3: Light and Energizing

DayMeal 1Meal 2
MonBoiled egg + 1 banana + kopi kosongMixed rice: tofu, long beans, grilled chicken
TueMiso soup + tofu cubes + seaweed + brown riceSushi bowl: sashimi + edamame + rice
WedPeanut butter toast + egg + green teaHerbal soup + tofu + rice + pumpkin
ThuChicken wrap (wholegrain) + barleyHainanese pork chop (grilled) + greens
FriBee hoon (light) + egg + bok choyLontong (½ portion rice cake) + tau kwa
SatHard boiled egg + peanut porridge (unsweetened)Steamed dumplings (xiao long bao) + veggies
SunTeh c kosong + 1 slice French toast (no syrup)Thai basil chicken + brown rice

๐Ÿ—“️ Week 4: Stabilize and Refine

DayMeal 1Meal 2
MonSpinach omelette + wholemeal toastKorean bibimbap (less sauce) + tea
TueTeochew porridge (1 bowl + egg + pickles + tofu)Soba with grilled mackerel + salad
WedChicken salad wrap + green teaBak kut teh (clear broth) + rice + youtiao (½ pc)
ThuSmoothie + almondsStir-fried tofu + veggies + brown rice
FriWholemeal sandwich (chicken) + teh o kosongVietnamese rice paper rolls + mango
SatKaya toast + half-boiled eggs + kopi kosongClaypot rice (½ portion) + watercress soup
SunGreek yogurt + berries + flaxseedGrilled seafood + corn + veggie soup

✅ Weekly Focus Rotation:

WeekFocus
Week 1Easy digestion & blood sugar control
Week 2More variety, anti-fatigue meals
Week 3Higher fiber & micronutrient focus
Week 4Stabilize metabolism, lean protein emphasis

๐Ÿ’ก Tips to Stay Safe During IF:

  • Hydrate during fasting: warm water, lemon water, salt water, or herbal tea.

  • Add electrolytes (e.g., a pinch of salt, magnesium if needed).

  • Avoid very sugary drinks like kopi/teh with condensed milk.

  • Sit down when eating your first meal to avoid postural dizziness.

Being Vegetarian for 1 year

After being vegetarian for one year, many people experience improved health and well-being, but it's also important to be aware of the p...