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Healthy Diet

ARK+ Healthy Kitchen

Simple, Balanced Recipes for Everyday Healthy Eating

Easy ingredients. Simple preparation. Made for everyday life in Singapore.

Explore RecipesHealthy Plate Guide

Nutritional values shown are approximate and may vary depending on the ingredients, brands and serving sizes used.

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Recipe Categories

Blood Sugar-Friendly

5 recipes

Heart & Cholesterol-Friendly

5 recipes

Weight Management

5 recipes

ARK+ Healthy Kitchen

All 15 Recipes

Nutritional values shown are approximate and may vary depending on the ingredients, brands and serving sizes used.

1
Blood Sugar-Friendly
Prep Time10 minutes
Cook Time15 minutes
Serves2

Ingredients

  • 200 g skinless chicken breast, sliced
  • 1 cup cooked brown rice
  • 1 cup broccoli
  • 1 small carrot, sliced
  • 1 cup chye sim
  • 1 tsp cooking oil
  • 1 tsp light soy sauce
  • 1 tsp grated ginger
  • 1 clove garlic, minced
  • Black pepper to taste

Method

  1. Heat the oil in a pan.
  2. Add ginger and garlic and stir briefly.
  3. Add the sliced chicken and cook until fully cooked.
  4. Add broccoli, carrot and chye sim.
  5. Stir-fry until the vegetables are just tender.
  6. Season lightly with soy sauce and black pepper.
  7. Divide the brown rice between two bowls and top with the chicken and vegetables.

Approximate Nutrition Per Serving

370 kcalCalories
35 gProtein
38 gCarbohydrates
6 gFibre

Why We Like It

Brown rice provides a wholegrain carbohydrate source, while chicken and vegetables add protein, fibre and volume to the meal. Healthy Swap Replace chicken with firm tofu for a vegetarian version.

Blood Sugar-Friendly, High Protein, Balanced Meal

Ginger Chicken Brown Rice Bowl

Prep Time: 10 minutesCook Time: 15 minutesServes: 2
370 kcalProtein 35 gFibre 6 g
View Recipe
2
Blood Sugar-Friendly
Prep Time5 minutes
Chill TimeOvernight
Serves1

Ingredients

  • ½ cup rolled oats
  • 1 tbsp chia seeds
  • 150 ml unsweetened low-fat milk or unsweetened soy milk
  • 2 tbsp plain unsweetened yoghurt
  • ¼ cup fresh or frozen berries
  • ½ small apple, diced
  • Cinnamon to taste

Method

  1. Add the oats and chia seeds to a container.
  2. Pour in the milk and mix well.
  3. Stir in the yoghurt.
  4. Refrigerate overnight.
  5. Top with berries, apple and cinnamon before serving.

Approximate Nutrition Per Serving

330 kcalCalories
14 gProtein
47 gCarbohydrates
10 gFibre

Why We Like It

Rolled oats, chia seeds and whole fruit provide fibre, while yoghurt or soy milk adds protein. Healthy Swap If berries are expensive, use guava, apple, dragon fruit or a small portion of papaya instead.

Blood Sugar-Friendly, High Fibre, Breakfast

Overnight Oats with Chia & Berries

Prep Time: 5 minutesChill Time: OvernightServes: 1
330 kcalProtein 14 gFibre 10 g
View Recipe
3
Blood Sugar-Friendly
Prep Time10 minutes
Cook Time15 minutes
Serves2

Ingredients

  • 2 fish fillets, approximately 120 g each
  • 1 cup cooked brown rice
  • 2 cups bok choy or xiao bai cai
  • 1 thumb-sized piece ginger, sliced
  • 2 spring onions, sliced
  • 1 tsp light soy sauce
  • 1 tsp sesame oil
  • Black pepper

Method

  1. Place the fish on a heatproof plate.
  2. Top with ginger and spring onion.
  3. Steam for approximately 8–10 minutes, depending on thickness.
  4. Steam or blanch the vegetables separately.
  5. Drizzle the fish with light soy sauce and a small amount of sesame oil.
  6. Serve with brown rice and vegetables.

Approximate Nutrition Per Serving

350 kcalCalories
30 gProtein
37 gCarbohydrates
5 gFibre

Singapore Ingredient Tip

You can use readily available fish such as barramundi, batang, threadfin or frozen white fish fillets.

Blood Sugar-Friendly, Heart-Friendly, High Protein

Steamed Ginger Fish with Brown Rice

Prep Time: 10 minutesCook Time: 15 minutesServes: 2
350 kcalProtein 30 gFibre 5 g
View Recipe
4
Blood Sugar-Friendly
Prep Time10 minutes
Cook Time12 minutes
Serves2

Ingredients

  • 300 g firm tofu, cubed
  • 150 g mushrooms
  • 1 capsicum, sliced
  • 1 cup broccoli
  • 1 cup cabbage
  • 1 tsp cooking oil
  • 1 clove garlic, minced
  • 1 tbsp light soy sauce
  • ½ tsp sesame oil
  • 1 cup cooked brown rice

Method

  1. Pat the tofu dry.
  2. Heat oil in a non-stick pan.
  3. Pan-sear the tofu until lightly golden.
  4. Add garlic, mushrooms, broccoli, capsicum and cabbage.
  5. Stir-fry for 4–5 minutes.
  6. Add soy sauce and sesame oil.
  7. Serve with brown rice.

Approximate Nutrition Per Serving

390 kcalCalories
22 gProtein
42 gCarbohydrates
8 gFibre

Healthy Swap

Use wholegrain bee hoon instead of brown rice for a different texture.

Blood Sugar-Friendly, Vegetarian, High Fibre

Tofu Mushroom Vegetable Stir-Fry

Prep Time: 10 minutesCook Time: 12 minutesServes: 2
390 kcalProtein 22 gFibre 8 g
View Recipe
5
Blood Sugar-Friendly
Prep Time5 minutes
Cook Time7 minutes
Serves1

Ingredients

  • 2 slices wholemeal bread
  • 1 egg
  • ¼ avocado
  • 1 small tomato, sliced
  • Handful of baby spinach
  • Black pepper
  • Optional chilli flakes

Method

  1. Toast the wholemeal bread.
  2. Cook the egg by boiling, poaching or pan-frying using minimal oil.
  3. Mash the avocado onto the toast.
  4. Add tomato, spinach and egg.
  5. Season with black pepper.

Approximate Nutrition Per Serving

340 kcalCalories
16 gProtein
35 gCarbohydrates
8 gFibre

Budget-Friendly Swap

If avocado is expensive, replace it with hummus or simply add another serving of vegetables.

Blood Sugar-Friendly, Breakfast, Quick Meal

Egg, Tomato & Avocado Wholemeal Toast

Prep Time: 5 minutesCook Time: 7 minutesServes: 1
340 kcalProtein 16 gFibre 8 g
View Recipe
6
Heart & Cholesterol-Friendly
Prep Time3 minutes
Cook Time5 minutes
Serves1

Ingredients

  • ½ cup rolled oats
  • 200 ml low-fat milk or unsweetened soy milk
  • ½ banana, sliced
  • 1 tbsp chia seeds
  • 1 tbsp chopped unsalted almonds
  • Cinnamon to taste

Method

  1. Cook the oats with milk until creamy.
  2. Transfer to a bowl.
  3. Top with banana, chia seeds and almonds.
  4. Sprinkle with cinnamon.

Approximate Nutrition Per Serving

360 kcalCalories
14 gProtein
50 gCarbohydrates
9 gFibre

Why We Like It

Oats provide soluble fibre, while nuts and chia seeds provide unsaturated fats and additional fibre.

Heart-Friendly, High Fibre, Breakfast

Banana Cinnamon Oat Bowl

Prep Time: 3 minutesCook Time: 5 minutesServes: 1
360 kcalProtein 14 gFibre 9 g
View Recipe
7
Heart & Cholesterol-Friendly
Prep Time10 minutes
Cook Time15 minutes
Serves2

Ingredients

  • 250 g batang fish slices
  • 2 tomatoes, cut into wedges
  • 1 small onion, sliced
  • 2 cups napa cabbage
  • 1 litre water
  • 3 slices ginger
  • 1 spring onion
  • White pepper
  • Small amount of salt if required

Method

  1. Bring the water to a gentle boil with ginger and onion.
  2. Add tomatoes and cabbage.
  3. Cook for approximately 5 minutes.
  4. Add the fish slices.
  5. Simmer gently until the fish is cooked.
  6. Season lightly with pepper.
  7. Garnish with spring onion.

Approximate Nutrition Per Serving

210 kcalCalories
29 gProtein
10 gCarbohydrates
3 gFibre

Make It a Full Meal

Serve with approximately ½ cup cooked brown rice per person.

Heart-Friendly, Light Meal, High Protein

Batang Fish Tomato Soup

Prep Time: 10 minutesCook Time: 15 minutesServes: 2
210 kcalProtein 29 gFibre 3 g
View Recipe
8
Heart & Cholesterol-Friendly
Prep Time10 minutes
Cook TimeNone
Serves2

Ingredients

  • 1 can chickpeas, drained and rinsed
  • 1 cucumber, diced
  • 2 tomatoes, diced
  • ¼ red onion, finely sliced
  • Handful of coriander
  • Juice of ½ lemon
  • 2 tsp olive oil
  • Black pepper
  • Optional chilli

Method

  1. Rinse and drain the chickpeas.
  2. Combine chickpeas, cucumber, tomato, onion and coriander.
  3. Mix lemon juice with olive oil.
  4. Pour over the salad.
  5. Season with black pepper.

Approximate Nutrition Per Serving

280 kcalCalories
11 gProtein
36 gCarbohydrates
10 gFibre

Singapore Shopping Tip

Canned chickpeas are widely available and are convenient because no soaking or long cooking is required.

Heart-Friendly, High Fibre, Vegetarian

Chickpea Cucumber Tomato Salad

Prep Time: 10 minutesCook Time: NoneServes: 2
280 kcalProtein 11 gFibre 10 g
View Recipe
9
Heart & Cholesterol-Friendly
Prep Time10 minutes
Cook Time10 minutes
Serves2

Ingredients

  • 120 g dried soba noodles
  • 200 g firm tofu
  • ½ cup frozen edamame
  • 1 cucumber, sliced
  • 1 carrot, shredded
  • 1 cup cabbage, shredded
  • 1 tbsp light soy sauce
  • 1 tsp sesame oil
  • 1 tbsp rice vinegar
  • Sesame seeds, optional

Method

  1. Cook soba noodles according to packet instructions.
  2. Rinse under cool water and drain.
  3. Pan-sear the tofu using a non-stick pan.
  4. Cook the edamame.
  5. Divide noodles into bowls.
  6. Add tofu, edamame and vegetables.
  7. Mix soy sauce, sesame oil and vinegar.
  8. Drizzle lightly over the bowls.

Approximate Nutrition Per Serving

410 kcalCalories
24 gProtein
50 gCarbohydrates
8 gFibre
Heart-Friendly, Plant Protein, High Fibre

Tofu & Edamame Soba Bowl

Prep Time: 10 minutesCook Time: 10 minutesServes: 2
410 kcalProtein 24 gFibre 8 g
View Recipe
10
Heart & Cholesterol-Friendly
Prep Time10 minutes
Cook Time30 minutes
Serves4

Ingredients

  • 1 cup dried red lentils
  • 1 carrot, diced
  • 2 tomatoes, diced
  • 1 onion, diced
  • 2 celery stalks, optional
  • 2 cups spinach
  • 1 clove garlic
  • 1 tsp cumin
  • 1 tsp cooking oil
  • 1.2 litres water or low-sodium stock
  • Black pepper

Method

  1. Heat oil in a pot.
  2. Cook onion and garlic until fragrant.
  3. Add carrot and tomato.
  4. Add lentils, cumin and water.
  5. Simmer for approximately 25 minutes.
  6. Add spinach near the end.
  7. Season with black pepper.

Approximate Nutrition Per Serving

250 kcalCalories
15 gProtein
39 gCarbohydrates
12 gFibre

Make It More Filling

Pair with one slice of wholemeal bread or a small wholemeal chapati.

Heart-Friendly, High Fibre, Meal Prep

Lentil & Vegetable Soup

Prep Time: 10 minutesCook Time: 30 minutesServes: 4
250 kcalProtein 15 gFibre 12 g
View Recipe
11
Weight Management
Prep Time15 minutes
Cook Time15 minutes
Serves2

Ingredients

  • 250 g skinless chicken breast
  • 1 cup cooked brown rice
  • 1 cup lettuce or cabbage
  • ½ cucumber
  • 1 carrot
  • ½ capsicum
  • 1 tomato
  • 1 tsp cooking oil
  • Paprika
  • Garlic powder
  • Black pepper
  • Juice of ½ lemon

Method

  1. Season chicken with paprika, garlic and black pepper.
  2. Grill or pan-cook using minimal oil.
  3. Slice the vegetables.
  4. Divide brown rice and vegetables between two bowls.
  5. Slice the cooked chicken and place on top.
  6. Finish with lemon juice.

Approximate Nutrition Per Serving

420 kcalCalories
42 gProtein
40 gCarbohydrates
7 gFibre

Meal Prep Tip

Prepare two or three portions at once and refrigerate them for convenient weekday lunches.

Weight Management, High Protein, Meal Prep

Grilled Chicken Rainbow Bowl

Prep Time: 15 minutesCook Time: 15 minutesServes: 2
420 kcalProtein 42 gFibre 7 g
View Recipe
12
Weight Management
Prep Time10 minutes
Cook Time20 minutes
Serves2

Ingredients

  • 220 g skinless chicken breast
  • 2 cups napa cabbage
  • 1 carrot
  • 1 tomato
  • 100 g mushrooms
  • 1 litre water
  • Ginger slices
  • Spring onion
  • White pepper

Method

  1. Bring the water to a boil with ginger.
  2. Add chicken and simmer until cooked.
  3. Add carrot, mushrooms, cabbage and tomato.
  4. Cook until vegetables are tender.
  5. Season with pepper.
  6. Garnish with spring onion.

Approximate Nutrition Per Serving

230 kcalCalories
35 gProtein
13 gCarbohydrates
4 gFibre

For a More Complete Meal

Add a small portion of brown rice, wholegrain noodles or sweet potato.

Weight Management, High Protein, Light Dinner

Chicken & Vegetable Clear Soup

Prep Time: 10 minutesCook Time: 20 minutesServes: 2
230 kcalProtein 35 gFibre 4 g
View Recipe
13
Weight Management
Prep Time8 minutes
Cook TimeNone
Serves1

Ingredients

  • 1 wholemeal wrap
  • 1 small can tuna in spring water, drained
  • 2 tbsp plain Greek yoghurt
  • Lettuce
  • Cucumber
  • Tomato
  • Grated carrot
  • Black pepper
  • Lemon juice

Method

  1. Mix tuna with Greek yoghurt, black pepper and lemon juice.
  2. Place the mixture onto the wholemeal wrap.
  3. Add plenty of lettuce, cucumber, tomato and carrot.
  4. Roll tightly and serve.

Approximate Nutrition Per Serving

350 kcalCalories
32 gProtein
38 gCarbohydrates
6 gFibre

Healthy Tip

Choose tuna in spring water rather than tuna packed in oil.

Weight Management, Quick Lunch, High Protein

Tuna Wholemeal Wrap

Prep Time: 8 minutesCook Time: NoneServes: 1
350 kcalProtein 32 gFibre 6 g
View Recipe
14
Weight Management
Prep Time10 minutes
Cook Time12 minutes
Serves2

Ingredients

  • 120 g wholegrain bee hoon
  • 250 g firm tofu
  • 1 cup bean sprouts
  • 1 cup chye sim
  • 1 carrot, sliced
  • 1 cup cabbage
  • 1 clove garlic
  • 1 tsp cooking oil
  • 1 tbsp light soy sauce
  • White pepper

Method

  1. Prepare bee hoon according to packet instructions.
  2. Heat the oil and lightly brown the tofu.
  3. Add garlic and vegetables.
  4. Stir-fry until vegetables are just tender.
  5. Add bee hoon and soy sauce.
  6. Toss everything together.
  7. Season with white pepper.

Approximate Nutrition Per Serving

380 kcalCalories
20 gProtein
48 gCarbohydrates
7 gFibre

Why We Like It

This gives a familiar Singapore-style noodle meal with more vegetables and a wholegrain option.

Weight Management, Vegetarian, Local-Inspired

Tofu & Vegetable Wholegrain Bee Hoon

Prep Time: 10 minutesCook Time: 12 minutesServes: 2
380 kcalProtein 20 gFibre 7 g
View Recipe
15
Weight Management
Prep Time5 minutes
Cook TimeNone
Serves1

Ingredients

  • 170 g plain Greek yoghurt
  • 1 tbsp chia seeds
  • ½ small apple
  • ½ kiwi or ¼ dragon fruit
  • 1 tbsp rolled oats
  • 1 tbsp chopped unsalted nuts
  • Cinnamon, optional

Method

  1. Place yoghurt in a bowl.
  2. Add chia seeds and oats.
  3. Top with sliced fruit.
  4. Sprinkle with chopped nuts and cinnamon.

Approximate Nutrition Per Serving

300 kcalCalories
20 gProtein
33 gCarbohydrates
8 gFibre

Healthy Tip

Choose plain yoghurt rather than fruit-flavoured yoghurt to reduce added sugar.

Weight Management, Breakfast, Healthy Snack

Greek Yoghurt Chia Fruit Bowl

Prep Time: 5 minutesCook Time: NoneServes: 1
300 kcalProtein 20 gFibre 8 g
View Recipe

Everyday Guide

Simple ARK+ Healthy Plate Guide

For a typical lunch or dinner, aim for:

½VEG & FRUIT ¼PROTEIN ¼WHOLEGRAINS
½

Half Plate — Vegetables & Fruit

¼

Quarter Plate — Lean Protein

Chicken, fish, tofu, beans, eggs or other suitable protein sources.

¼

Quarter Plate — Wholegrains

Brown rice, wholegrain noodles, wholemeal bread or other wholegrain choices.

Choose water or unsweetened drinks as your everyday beverage.

Important Note

These recipes are provided for general healthy-eating inspiration and educational purposes.

They are not intended to diagnose, treat, cure or prevent diabetes, prediabetes, high cholesterol, obesity or any other medical condition.

Individual nutritional needs vary.

People with diabetes, prediabetes, high cholesterol, kidney disease, food allergies, pregnancy or other medical conditions should seek personalised dietary advice from an appropriate healthcare professional.

Nutritional values are estimates and will vary according to ingredient quantity, product brand and preparation method.

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