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Fresh meals, never frozen

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Island wide FREE delivery

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Wide variety

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Locally sourced ingredients

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Flavourful and additive-free

Singapore's premier meal prep experience

Redefining meal prep for a healthier you

350,000+

meals delivered

300+

variety of meal options

ORDER NOW
TSquared Eats - Singapore' Tastiest Healthy Meal PrepTSquared Eats - Singapore' Tastiest Healthy Meal Prep
Icon

Fresh meals, never frozen

Icon

Island wide FREE delivery

Icon

Wide variety

Icon

Locally sourced ingredients

Icon

Flavourful and additive-free

Singapore's premier meal prep experience

Redefining meal prep for a healthier you

350,000+

meals delivered

300+

variety of meal options

ORDER NOW
Singapore's Tastiest Meal Prep ExperienceSingapore's Tastiest Meal Prep Experience

How It Works

01
How it work steps 1
Choose Your Meals

Choose your meal plan that fits your goals and lifestyle, whether it's from our ready-made options or by customising it to suit your preferences.

02
How it work steps 2
Meals Delivered Fresh Daily

Enjoy the convenience of receiving chef-prepared meals delivered daily to your doorstep in eco-friendly packaging allowing you to simply unpack and refrigerate for freshness.

03
How it work steps 3
Nourish Yourself

Gourmet, nutrient-rich meals customised to your appetite and nutrition needs. Simply heat and eat when hungry. Ready in 3 minutes.

04
How it work steps 4
Repeat & Savour Daily

Get diverse, pre-made meals delivered to your door daily – simply keep repeating your orders for a tasty rotation!

HOW IT WORKS

What We Promise

Consistently Updated Menu

We understand the importance of variety in meals. With TSquared Eats Meal Plan, you'll never experience mealtime monotony.

Crafted by Professional Chefs

Our meals are expertly crafted by seasoned chefs who are skilled at their craft and cater to diverse dietary needs while ensuring a delightful experience.

Expert Formulated

Our meals are carefully curated by our team of nutrition experts who possess a deep understanding of both food and your specific goals.

Delivered Fresh Always

TSquared Eats meals are crafted with recognizable, real ingredients, arriving at your doorstep in a state of freshness, never frozen or vacuum-sealed.

Choose Your Meal

Sculpt

Low carbohydrate, protein-packed meal options designed to support your weight-loss journey while keeping you satisfied.

View Plan
Balanced

Nutritionally balanced meal options designed to optimise your general well-being and improve workout performance.

View Plan
Plant-Based

Nutritionally plant-based protein meals designed to provide you with a wider range of vitamins and minerals for well-being.

View Plan
Custom

Mix & Match and create a Meal plan of your choice. Our custom based meal plan allows you to choose dishes from across all categories.

View Plan

Menu

Check our full range menu before you take the plunge.

We bring a regularly updated menu just for you. The days of boring, uninspired meal plans are now over because variety is the key to making healthy eating effortless. TSquared Eats brings you beautiful, bold, invigorating flavors designed by expert nutritionists and prepared by experienced chefs. Our meal plans are synonymous to balance nutrition and calorie-controlled eating.

Cut off time for all orders is Thursday midnight, the week before!

View full menu

Explore Our Customer Favourites

Scrambled Eggs With Smoked Salmon

English style breakfast served with egg white scramble, smoked salmon, grilled asparagus, baked tomato and roasted potatoes

Oven Baked Fusion Chicken With Spiced Carrot Rice

Chicken breast marinated in a Pacific coast inspired tangy sauce is served with mildly spiced Korean style carrot rice

Teriyaki Beef With Stir Fried Noodles

Australian beef strips marinated in Teriyaki sauce and served with wholemeal noodles and assorted veggies

Asian Peanut Chicken Curry

Indonesian instant pot peanut chicken curry served with cauliflower rice and homemade pickled cucumber

GET STARTED

G P

★★★★★

The food meals they offer are just delicious. To top it up the service is top notch. I have been buying meals from majority of the companies in SG but these team delivers over & above. Catering to personal preferences where needed, make the meals they offer my absolute favourite. Highly recommending it & thank you.

Immanuel Judah

★★★★★

Great Food, Awesome Variety, and most important their Veggies are spot on! Ordered their food for Xmas! Will come back for more! Even after many hours, the food was on point and enjoyable.

Vanessa M

★★★★★

Absolutely love the healthy meal plans that Eat.Transform has to offer. The meals are delivered daily to my doorstep and I get to eat healthy (and delicious) breakfasts, lunches & dinners without having to prep or do the dishes (just a simple & quick reheat in the microwave for 3 mins and it's good to go)! Love the concept that works so well, especially since I'm working from home during this pandemic and have been looking for a solution that doesn't require me to rack my brain thinking of what to prepare for my next meal! Thanks Total Transformation Lab for your Eat.Transform meal plans!

Wee Kai

★★★★★

I order the pre-made meals from TSQUARED and it’s absolutely delicious and I get to eat good low-calorie healthy food every day.


Emma H

★★★★★

I have subscribed to the meal plans and just wanted to praise the quality of the food! It is AMAZING and I'm obsessed. Looking forward to my meal delivery every day!

Fluff De Puff

★★★★★

Bought two weeks of meal plan and thoroughly enjoyed the first week. Food was delicious and of good quality. Looking forward to the second week!


Specialized meals by Experienced Chefs.

Hear it From Our Clients

"The nutritional contents on the meal box helps me to keep my eating habits in check. I am thankful that TSquared Eats is suitable for my diet, so I can actually eat it with no worries."

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FAQs

How do I sign up and get started?
Once you have seen our menu and wish to order, click here, select your meal plan (Sculpt, Balanced, Plant-based or Custom), Meal Size (Regular/ Large/ XL) and the number of meals you want to order.
Then choose your delivery slot, pay and you’re all set! Our cut-off for orders is every Thursday at midnight, so if you're looking to order from Monday onwards, please place your order by Thursday midnight the week before.

What are the meal types and plans offered?

Our meal plans run from Monday to Friday and we offer 3 meals per day – Breakfast, Lunch and Dinner.

You can read more about our plans here.

Each meal plan comes in 3 sizes with average calorie & macro contents as below:

Meal Plan Macronutrient distribution Kcal content per meal
Regular Large XL
Sculpt Carbs (25%)
Proteins (40%)
Fats (35%)		 350 450 550
Balanced Carbs (35%)
Proteins (35%)
Fats (30%)		 400 500 650
Plant-based Carbs (35%)
Proteins (35%)
Fats (30%)		 400 500 650

How many meals do I need to choose?

Our menus run for 2 weeks. Depending on your choice, you can select 10, 12 or 15 meals for 1 week and similarly 20, 24 or 30 meals for 2 weeks.

Our minimum order is 10 meals for a week, however, you can choose any combination of days and meals to suit your schedule. As long as you order at least 10 meals per week, you are not required to choose a minimum number of meals per day.

Are your meals halal-certified?

We operate a no pork no lard kitchen and all our raw materials are sourced from halal certified suppliers.

We are not halal certified yet but are in the process of submitting the required documentation to the authorities.

Where are your meals prepared and what is the shelf life?

Our meals are prepared using only the freshest and locally sourced ingredients by trained and expert chefs at our dedicated Production Kitchen Facility in the North-East.

We handle everything ourselves, from menu planning and nutrient analysis to sourcing, preparation, and packaging, to make sure you receive only the best meals.

Each meal is clearly labeled with accurate information about the ingredients, allergens (if any), and macronutrients.

Our meals are chilled, so we give a "consume by" date one day after the intended date of consumption. Please note that the meals need to be kept in a chiller at your location to ensure long shelf life.

Can I customize my meals?

In case you have any dietary restrictions (e.g. no beef or no prawn etc.) you can opt for our Custom Menu, where you can substitute the meals you do not want, with plant-based options.

Please let us know if you have any allergen restrictions (e.g., allergic to allium, gluten-free, etc.) in advance and we will do our best to accommodate you. We will, however, notify you if certain ingredients are integral to certain menu options, in which case you will be advised to choose an alternate meal.

How are the meals delivered?

We do islandwide delivery, including Sentosa. However, we do not deliver to controlled areas such as Jurong Island, airports, and prison camps.

You will receive your meals daily, chilled, and will have to reheat them before eating.

Delivery is done in 2 slots that you can choose from, prior to checking out:

  • The evening before from 6.30 – 9.30 pm (delivery commences Sunday evening and ends Thursday evening)
  • Same day morning from 7 – 10.30 am (delivery commences Monday morning and ends Friday evening)

Because of the route-dependent nature of delivery times, we cannot commit to any specific delivery times but will make every effort to stick to the delivery window scheduled, subject to traffic and other conditions.

Should you not be at home at the time of delivery, we will leave the food outside your door. In the event that access to your location is restricted and we cannot reach you, we will be required to charge you a re-delivery fee.

Please give us at least 24 hours' notice if you need to make any changes to your delivery schedule so we can accommodate your needs.

For any other query/ doubt/ clarification, you can contact our Customer Service Team at eat@tsquaredlab.com or via WhatsApp at +65 8669 2593

Blog posts

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  • The Science of Balanced Nutrition

    The Science of Balanced Nutrition

    At TSquared Eats, we believe that balanced nutrition is more than just a trend; it's the foundation of a vibrant, goal-driven life. Whether you're fueling an active lifestyle, managing a health condition, or simply aiming to feel your best, understanding the science behind what you eat can make all the difference. Let's break it down. 1. What Is Balanced Nutrition? Balanced nutrition refers to the intake of all essential macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals) in appropriate proportions to meet your body’s needs. This approach ensures your body maintains energy balance and homeostasis, the stable internal environment that supports optimal functioning. 2. Macronutrients: The Big Three Carbohydrates Your body’s primary energy source. Prioritise complex carbs like whole grains and legumes over simple sugars to support sustained energy levels and better glycemic control. Foods with a lower Glycemic Index (GI) help regulate blood sugar more effectively. Proteins Critical for muscle repair, enzyme function, and immune support. Focus on high-quality sources that offer essential amino acids your body can’t produce on its own, such as tofu, eggs, legumes, and lean meats. Fats Not all fats are bad. Essential fatty acids like Omega-3s support brain health and hormone production. Choose unsaturated fats (from avocados, nuts, olive oil) over saturated fats to improve heart health and manage cholesterol (lipoproteins). 3. Micronutrients: Vitamins and Minerals There are two types of vitamins, and understanding the difference between them is crucial. Vitamins Water-soluble: B-complex vitamins and vitamin C are not stored in the body, so regular intake is essential. Fat-soluble: Vitamins A, D, E, and K are stored in fat tissues and the liver. Overconsumption can lead to toxicity. Minerals Iron & Vitamin D deficiencies are common and can lead to fatigue, bone issues, and immune challenges. Minerals like calcium, magnesium, potassium, and zinc play crucial roles in nerve function, bone strength, and metabolic reactions. 4. The Role of Fiber and Water Soluble fiber (found in oats, chia seeds) helps regulate blood sugar and lower cholesterol. Insoluble fiber (from vegetables and whole grains) supports digestive health and regularity. Fiber also nourishes your gut microbiota and acts as a prebiotic, supporting immune and metabolic function. Hydration is equally vital, water facilitates nutrient transport, digestion, and cellular energy processes.   5. Understanding Nutrient Bioavailability Getting nutrients from food is one thing; absorbing them is another. Pair iron-rich foods with vitamin C to enhance absorption. Be aware of antinutrients (like phytates in legumes), which may reduce the bioavailability of calcium or zinc. Cooking and fermentation can often mitigate these effects.   6. Portion Control and Energy Balance Balanced nutrition also means eating the right amount: Calories in vs. calories out is the basis of energy balance. Understand your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) to tailor your intake. Hormones like ghrelin (hunger) and leptin (fullness) influence your appetite, and protein-rich meals improve satiety.   7. Nutrient Timing and Meal Composition Follow the balanced plate method: Half vegetables, one-quarter protein, one-quarter complex carbs, with healthy fats. Distribute protein intake evenly throughout the day for optimal muscle protein synthesis. Strategic carb timing (like post-workout) can support insulin sensitivity and recovery. 8. Individualised Nutrition There’s no one-size-fits-all. Your nutritional needs depend on genetics (nutrigenomics, nutrigenetics), age, gender, activity level, and health conditions. Cultural and ethical choices, whether vegetarian, Mediterranean, or keto, also shape your ideal diet. At TSquared Eats, our chef-designed, dietitian-approved meals are tailored to meet these diverse needs. 9. Common Myths and Misconceptions Detox diets: Your liver and kidneys already do that job. Low-fat vs. good fat: It’s not about avoiding fats but choosing the right ones. Superfoods: No single food holds the key to health, diversity is essential. Supplements are useful, but whole food nutrition is superior for long-term health. Ready to Eat Smarter?Explore our balanced meal plans designed to support your fitness, health, and energy goals. Balanced nutrition isn’t about restriction, it’s about nourishment. And at TSquared Eats, we make that journey deliciously effortless.   Key Takeaways Balance macros (carbs/proteins/fats) + micros (vitamins/minerals) Prioritise complex carbs (whole grains), lean proteins (tofu, eggs), and healthy fats (avocados). Fibre + hydration boost digestion; pair iron with vitamin C for absorption. Track portions via BMR/TDEE; protein manages hunger. Time carbs post-workout; spread protein intake. Needs vary by age, genetics, and activity. TSquared Eats simplifies balanced eating.

    The Science of Balanced Nutrition

    At TSquared Eats, we believe that balanced nutrition is more than just a trend; it's the foundation of a vibrant, goal-driven life. Whether you're fueling an active lifestyle, managing a health condition, or simply aiming to feel your best, understanding the science behind what you eat can make all the...

    Read More
  • How to Get Nutritional Information for Your Diet

    How to Get Nutritional Information for Your Diet

    Whether you're just starting your health journey or refining a well-established routine, understanding the nutritional value of what you eat is one of the most empowering tools in your health and wellness toolkit.  It's not just about counting calories, it’s about knowing how your food impacts your energy, hormones, performance, long-term health, and how it aligns with your goals.  But where do we start? This blog breaks down practical, science-backed ways to access and apply nutritional knowledge that can truly transform your lifestyle. 1. Understand Your Dietary Needs First Before you begin checking labels or logging meals, take a moment to assess your health goals, ask yourself: Are you trying to lose fat or gain muscle? Do you need to manage blood sugar, cholesterol, or digestive health? Are you eating to support athletic performance, recovery, or hormonal balance? Your goals determine your nutritional focus. For fat loss: Prioritise a calorie deficit, ideally monitored through sustainable changes in portion sizes or meal timing. Ensure sufficient protein intake to preserve lean muscle mass during weight loss (Phillips et al., 2016). Increase fibre to enhance satiety and support digestion.   For muscle gain: Maintain a caloric surplus, ideally 5–15% above maintenance needs. Target 1.6–2.2g of protein per kg of body weight to maximise muscle protein synthesis (Morton et al., 2018). Track progressive strength training performance alongside food intake.   For hormonal health or improved insulin sensitivity: Minimise added sugars and ultra-processed foods. Incorporate omega-3 fats (e.g., chia seeds, flax, fatty fish), whole foods, and high-fibre carbohydrates (Lustig et al., 2012). Consider consistent meal timing and adequate sleep for better hormonal balance.   Your objectives will be guided with nutritional information you should focus on, which should be specific to your lifestyle, metabolism, and biological needs, not generic plans. 2. Use Nutrition Tracking Apps Several mobile apps allow you to track the nutritional profile of your meals.  Apps like MyFitnessPal, Cronometer, Yazio, and Lose It! offer searchable databases with thousands of foods. You simply enter what you ate, and the app shows you the breakdown of calories, macronutrients (carbs, protein, fat), and even micronutrients like vitamins and minerals. But more than the data, tracking builds awareness. Even logging your meals for a few weeks can: Help you learn portion control and ingredient insights. Reveal nutrient gaps—e.g., low calcium or fibre intake. Let you connect food and mood—see patterns in energy dips, bloating, or brain fog.   While tracking improves self-regulation, over-reliance on numbers can lead to anxiety in some people (Tiggemann & Zaccardo, 2015). Use it as a temporary tool—not a permanent crutch. 3. Read Food Labels Smartly Reading labels is a basic but powerful skill. Packaged foods usually come with a Nutrition Facts label, your mini cheat sheet. Key components to understand: Serving Size: Often misunderstood. Nutritional values apply per serving, not per package. Calories: Reflects total energy, but doesn’t give the full picture of food quality. Macronutrients: Balance carbs, protein, and fats.Carbohydrates: Focus on fibre-rich sources (vegetables, fruits, legumes, whole grains).Fats: Prioritise unsaturated fats (nuts, seeds, olive oil) over saturated/trans fats.Protein: Essential for muscle repair, satiety, and metabolic health. Sodium & Sugar: Watch out for hidden salt and added sugars. Excess sodium (>2,300mg/day) is linked to high blood pressure. Limit added sugar to <10% of daily calories (WHO, 2015). Ingredients list: The fewer and more familiar, the better. A long list of additives may signal ultra-processed food. % Daily Values: A guide for whether a food is high or low in a nutrient (5% or less is low; 20% or more is high). 4. Refer to Reliable Food Databases When eating whole or home-cooked meals, use trusted databases to look up nutritional values. Use government-approved databases: USDA FoodData Central – Global standard for food values. India: National Institute of Nutrition (NIN) – For traditional ingredients and grains. Singapore HealthHub – Localised breakdown of popular hawker dishes and groceries. These sources provide validated nutrient profiles, which are ideal for meal planning or comparing similar foods (e.g., white rice vs brown rice). To get accurate estimations of nutritional intake, you can search for raw ingredients, traditional recipes, or restaurant meals. 5. Evaluate Meals at Restaurants Many restaurants now display calorie counts or offer nutrition guides on their websites and their menus. Even international chains like Subway or Starbucks have this data publicly available. When dining out: Prioritise grilled, baked, or steamed over fried. Ask for dressing or sauces on the side. Watch out for high-sodium, fried, or cream-based dishes. Mindset tip: Instead of "perfect," aim for "better." Dining out can still be mindful. 6. Consult a Nutritionist or Dietitian If you have specific goals, allergies, or health conditions, consulting a qualified nutritionist can help you create a personalised meal plan tailored to your lab reports, body composition, and food sensitivities. They can also: Personalise your diet to suit health conditions, goals, and preferences Translate complex data into practical advice Blood tests are recommended to assess vitamin or mineral deficiencies. Guide you through intuitive eating practices, and help prevent common pitfalls like nutrient imbalances or over-restriction. 7. Build Your Nutrition Literacy Over Time, And Start a Food Journal for Lifestyle Insight Knowledge builds over time, you don’t need to become a dietitian overnight. Start with these basics: Prioritise whole foods over packaged ones Understand your hunger and satiety cues Learn basic portion sizes (e.g. 1 serving of protein = palm size, carbs = cupped hand) Stay hydrated, manage stress, and get adequate sleep — they all affect nutrition absorption and appetite regulation   Sometimes, the simplest methods are the most powerful. A handwritten food diary can offer deep insight into your habits and how food affects your body. Each day, jot down: What did you eat? When did you eat? How did you feel afterwards, physically and emotionally? Over time, this practice can help you identify: Emotional or stress-related eating habits Meal timing and energy fluctuations Trigger foods that lead to bloating, fatigue, or cravings   Key Takeaways Personalised goals: Understand your dietary needs. Tailor nutrition to fat loss, muscle gain, or hormonal health— whatever your goal is, not generic plans. Tracking apps: Use tools like MyFitnessPal for awareness, but avoid over-reliance to prevent anxiety. Get Informed: Read food labels, focus on serving size, macros, and ingredients; prioritise whole foods over processed. While planning meals use trusted databases to look up nutritional values. Professional guidance: Consult dietitians for personalised plans, which is especially important for people with health conditions. Final Thoughts Getting accurate nutritional information isn’t just about downloading an app or reading a label, it’s about developing lifelong food literacy. It’s about cultivating awareness and aligning your food choices with your goals, values, and lifestyle. Be curious. Ask what’s in your meals. Pay attention to how your body responds. Most importantly, keep your approach flexible, enjoyable, and sustainable. Don’t fall into the trap of chasing dietary perfection, it’s neither realistic nor necessary. Focus instead on consistency over perfection. Nourish your body most of the time, and leave space for flexibility and joy. By building self-awareness, staying curious, and prioritising enjoyment, you can create a way of eating that supports your health and fits your life.  

    How to Get Nutritional Information for Your Diet

    Whether you're just starting your health journey or refining a well-established routine, understanding the nutritional value of what you eat is one of the most empowering tools in your health and wellness toolkit.  It's not just about counting calories, it’s about knowing how your food impacts your energy, hormones, performance,...

    Read More
  • How to Maintain a Healthy Diet While Traveling for Work

    How to Maintain a Healthy Diet While Traveling ...

    Business travel comes with its fair share of challenges, from packed schedules and unpredictable meal times to the constant tug between convenience and nutrition. When you’re hopping between cities, airports, or client meetings, eating healthy often slips down the priority list. But at TSquared Eats, we believe your well-being should be on the go, just like your calendar. Here’s how to stay nourished, energized, and on track with your health goals while traveling for work without compromising flavor, flexibility, or convenience.   1. Plan Ahead, Eat Smart Just like your meetings, plan your meals. Research restaurants or delivery options that align with your goals and offer wholesome, clean meals. Many now offer clean, high-protein, vegan, or low-carb options that won’t derail your progress. TSquared Eats Tip Pack smart snacks — mixed nuts, protein bars, roasted chickpeas, or dried fruit. They’ll save you from grabbing last-minute temptations at airport kiosks or that sugar-loaded airport muffin.  2. Start Strong with Breakfast Skipping breakfast might seem like a time-saver, but it often leads to poor food choices later in the day. Aim for a protein-rich breakfast to keep your energy steady. Try to consider Greek yogurt with berries, eggs, and whole-grain toast, or a hearty smoothie to start your day.  3. Stay Hydrated It's so easy to get dehydrated when you're traveling, you're on flights, in dry hotel rooms, and non-stop talking all day. Don't forget to bring a reusable water bottle, and try to drink at least 3 liters of water a day. TSquared Eats Tip Infuse your water with lemon, cucumber, or mint for a refreshing, detoxifying boost. 4. Make Smart Swaps at Restaurants Dining out is inevitable during work trips, but it doesn’t have to derail your nutrition. Choose grilled over fried, dressings on the side, and always add a side of greens for that fibre. Choose whole foods that fuel your body instead of processed quick fixes. TSquared Eats Tip  - Mindful indulgence is key. Enjoy your meals, just balance them smartly. If you’re having pasta for dinner, add some protein to it, and keep your lunch lighter and cleaner to even things out. 5. Watch the Hidden Sugars Business travel often includes coffee runs and conference pastries. While the occasional treat is okay, too much hidden sugar can lead to energy crashes and cravings. TSquared Eats Tip Swap your vanilla latte for a cappuccino with cinnamon or a matcha without syrup to cut down on unnecessary sugar. 6. Move When You Can Physical movement helps digestion and keeps your metabolism active. No gym? No problem. Walk between meetings, take the stairs or do a quick hotel room stretch routine. TSquared Eats Tip Even 10 minutes of movement makes a difference and supports your overall wellness while on the move.   Final Thought: You don’t have to choose between your career and your health. With a little planning and mindful choices, staying on track with your nutrition while travelling for work isn’t just possible, it’s enjoyable.  Because healthy living should feel effortless, balanced, and always within reach, no matter where work takes you. Key Takeaways Plan ahead: Research healthy options like restaurants and delivery options, and pack smart snacks (nuts, protein bars) to avoid junk food. Protein-rich breakfasts (Greek yoghurt, eggs) sustain energy and prevent poor choices later. Hydration priority: Carry a reusable bottle; aim for 3l daily. Infusing water with lemon/cucumber can help with detox. Myth: "Eating out = unhealthy" - opt for grilled over fried, dressings on the side, and balance indulgences. Beware of hidden sugars in coffee/pastries; choose unsweetened options like cappuccino with cinnamon.

    How to Maintain a Healthy Diet While Traveling ...

    Business travel comes with its fair share of challenges, from packed schedules and unpredictable meal times to the constant tug between convenience and nutrition. When you’re hopping between cities, airports, or client meetings, eating healthy often slips down the priority list. But at TSquared Eats, we believe your well-being should...

    Read More
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