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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

400,000+

meals delivered

350+

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

400,000+

meals delivered

350+

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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  • Hydration and Nutrition: Why Water Matters in Your Meal Plan

    Hydration and Nutrition: Why Water Matters in Y...

    The Overlooked Link Between Water and Nutrition When most people think of a “meal plan,” they focus almost exclusively on food: calories, macronutrients, vitamins, and minerals. But hydration is just as essential to nutrition and often overlooked. Water is involved in virtually every physiological process that allows nutrients to be digested, absorbed, transported, and utilised. Inadequate hydration doesn’t just cause thirst or fatigue; it can blunt appetite regulation, slow metabolism, reduce exercise performance, impair cognitive clarity, and even affect nutrient absorption. A comprehensive approach to nutrition must include water, not as an afterthought but as a deliberate, integrated part of the meal plan. What Water Does in the Body Water is far more than a medium for transporting nutrients: It facilitates digestion, allowing enzymes to break down carbohydrates, proteins, and fats efficiently. It helps form saliva and gastric juices, essential for initiating digestion. It maintains blood volume, ensuring nutrients and oxygen are delivered to cells throughout the body. It supports thermoregulation, helping dissipate heat during exercise or in Singapore’s humid climate. It’s a key component of cellular structures and aids in detoxification through the kidneys. Even mild dehydration, as little as 1-2% loss of body weight due to water deficit, is enough to reduce energy levels, impair cognitive performance, and affect physical endurance. The Connection Between Hydration and Appetite Hydration status also directly influences hunger and satiety cues. Research shows that mild dehydration can disrupt normal hunger-satiety signalling, leading to increased appetite and unnecessary food intake. This is partly because thirst is often misinterpreted by the brain as hunger. For individuals following structured meal plans, whether for fat loss, muscle gain, or performance, maintaining hydration supports appetite regulation and helps prevent unnecessary snacking or overeating driven by mistaken thirst cues. Additionally, adequate water intake supports efficient fibre function. Fibre needs water to swell and form gels that promote satiety, improve digestion, and regulate bowel movements. Without enough water, high-fibre diets can backfire, causing bloating or constipation. Also read: 5 Nutrition Mistakes That Are Sabotaging Your Fitness Goals How Much Water Do You Need? Hydration needs are highly individual, influenced by body size, activity levels, diet composition, metabolic rate, and environmental conditions. In Singapore’s hot and humid climate, baseline water requirements are elevated, even for individuals who are relatively sedentary. While the popular “8 glasses a day” is a simple rule of thumb, more precise guidance suggests approximately: 2.7 litres per day for women 3.7 litres per day for men These totals account for all water consumed from beverages and food (with fruits and vegetables typically contributing 20–30% of total intake). For active individuals, fluid needs increase significantly. As a rule of thumb, for every 30 minutes of moderate exercise, an additional 350–500 ml of water may be required to replace sweat losses and maintain optimal hydration. But this is just a starting point. At TSquared, we would emphasise that hydration should match your unique lifestyle and physiology: A strength-training client with a high-protein diet may require more water to support nitrogen excretion. An endurance athlete training outdoors in Singapore’s heat will have significantly greater sweat losses. Someone following a low-carbohydrate diet may need to compensate for reduced water retention from lower glycogen stores. Hydration needs also fluctuate daily based on sleep, alcohol consumption, caffeine intake, stress, and illness, so listening to your body’s signals (thirst, urine colour, energy levels) remains critical. Ultimately, hydration is not a one-size-fits-all prescription. It’s an adaptive requirement that must align with your activity patterns, environment, and nutritional context, just as your meal plan should. How Diet Composition Influences Hydration Needs Certain dietary patterns can increase hydration requirements: High-protein diets: Protein metabolism produces nitrogenous waste (urea), which requires water for excretion via the kidneys. High-fibre diets: As mentioned, fibre draws water into the gut to support digestion and satiety. Low-carb diets: Carbohydrates help retain water via glycogen storage; reducing carbs can cause an initial rapid drop in water weight, necessitating closer hydration management. Even caffeine and alcohol, both mild diuretics, can contribute to net hydration when consumed in moderation as part of the total fluid intake. However, excessive amounts can exacerbate dehydration, especially when combined with Singapore’s tropical heat. Signs You May Be Underhydrated (Even Mildly) Dehydration isn’t always obvious. Common signs include: Fatigue or afternoon energy crashes Headaches Dry skin or lips Reduced focus and alertness Darker urine colour or reduced frequency Muscle cramps during exercise Proactively managing hydration as part of meal planning helps prevent these issues and supports overall well-being. The Role of Water Timing Hydration is most effective when spread throughout the day, not consumed all at once. Before meals: Moderate water intake (~500 ml) can aid digestion and help regulate appetite without diluting gastric juices. During meals: Sipping water with meals is perfectly fine and can help with food breakdown and swallowing. After meals and between meals: Maintaining steady fluid intake keeps metabolism efficient and reduces unnecessary snacking due to misinterpreted thirst. Final Thoughts Hydration and nutrition are two sides of the same coin. A well-designed meal plan doesn’t just account for what you eat, it accounts for what you drink, when you drink it, and how water supports the absorption, metabolism, and utilisation of nutrients. By integrating hydration into daily routines, paying attention to quantity, timing, and individual needs, people can enhance energy, focus, appetite regulation, digestion, and performance, all while supporting sustainable progress toward their health goals. Water isn’t an optional extra. It’s the foundation that makes every part of your nutrition strategy work better.  

    Hydration and Nutrition: Why Water Matters in Y...

    The Overlooked Link Between Water and Nutrition When most people think of a “meal plan,” they focus almost exclusively on food: calories, macronutrients, vitamins, and minerals. But hydration is just as essential to nutrition and often overlooked. Water is involved in virtually every physiological process that allows nutrients to be...

    Read More
  • Plant-Based vs. Animal-Based Diets: Finding What Works for You

    Plant-Based vs. Animal-Based Diets: Finding Wha...

    Beyond the Debate: Why the Answer Isn’t Either/Or In today’s nutrition landscape, few topics generate as much debate as plant-based vs. animal-based diets. On one side are advocates for vegan and vegetarian eating, emphasising plant diversity, fibre, and reduced environmental impact. On the other hand, proponents of animal-based diets argue for nutrient density, bioavailability, and ancestral eating patterns. But for most people, especially busy professionals trying to optimise health, performance, and sustainability, the real question isn’t which side to choose. It’s how to structure a diet that works for their body, goals, and lifestyle. At TSquared Eats, we avoid extremes. Our approach is rooted in balance, flexibility, and evidence, supporting clients who thrive on predominantly plant-based diets as well as those who prefer animal proteins, ensuring that either way, meals are nutrient-rich, satiating, and sustainable. The Nutritional Advantages of Plant-Based Diets Plant-based diets offer clear benefits. Research consistently shows that diets high in vegetables, fruits, whole grains, legumes, nuts, and seeds are associated with reduced risk of heart disease, diabetes, certain cancers, and improved longevity. Plant foods are naturally rich in fibre, antioxidants, phytonutrients, and anti-inflammatory compounds, all of which support metabolic health, gut function, and immune resilience. For busy professionals, a plant-forward approach also tends to promote satiety with fewer calories, thanks to the volume and fibre content of these foods, helping manage weight without strict calorie counting. However, purely plant-based diets require careful planning to ensure adequate intake of certain key nutrients: vitamin B12, iron, zinc, calcium, omega-3 fatty acids, and high-quality protein. These nutrients are either less bioavailable or present in lower quantities in plant foods, making thoughtful meal design essential. The Nutritional Advantages of Animal-Based Diets Animal-based foods are rich in highly bioavailable nutrients: complete proteins, iron, zinc, vitamin B12, omega-3 fatty acids (especially from oily fish), and fat-soluble vitamins like A and D. For individuals with higher protein demands, athletes, those engaged in strength training, or individuals in recovery, animal proteins offer efficiency and convenience. Animal foods also tend to promote satiety due to their protein density and favourable amino acid profile, which can help regulate appetite and maintain muscle mass during weight management programs. Yet, a diet heavily skewed toward animal products without adequate plant diversity can miss out on fibre, antioxidants, and the gut health benefits of plant phytochemicals. It may also carry risks if dominated by processed meats or saturated fats from poor-quality sources. What the Science Says: Flexibility Is Key Current research increasingly supports dietary patterns over strict categories. Whether plant- or animal-based, health benefits depend on quality and balance. A poorly planned vegan diet heavy in ultra-processed foods and refined grains is no healthier than an animal-heavy diet loaded with processed meats and lacking fibre. The Mediterranean diet, which is consistently linked with reduced chronic disease risk,  exemplifies this flexible balance: predominantly plant-based, rich in vegetables, legumes, fruits, whole grains, nuts, and olive oil, but with moderate inclusion of fish, poultry, dairy, and occasional red meat. This suggests the solution is not choosing one camp but tailoring a diet that emphasises quality whole foods, sufficient protein, micronutrient adequacy, and personal sustainability. How to Choose What Works for You There is no single ideal ratio of plant to animal foods that works for everyone. Individual factors matter: Activity levels: Strength athletes and endurance performers may benefit from higher protein intake, which can be met through plant or animal sources with careful planning. Digestive tolerance: Some individuals thrive on fibre-rich diets; others struggle with bloating or intolerances. Ethical and environmental concerns: Values and priorities shape dietary preferences. Practicality: Time, cooking ability, and access to fresh produce or premium animal proteins influence sustainability. At TSquared Eats, our philosophy is to help clients build a personalised, adaptable framework that works for their lifestyle, whether fully plant-based, omnivorous, or flexitarian, ensuring that meals are always nutrient-dense, balanced, and supportive of their long-term goals. The Common Ground: Quality First Regardless of preference, certain principles apply to all diets aimed at sustainable health: Prioritise whole foods over ultra-processed options. Ensure sufficient protein intake to support muscle, metabolism, and satiety. Embrace variety for micronutrient diversity. Minimise added sugars, refined grains, and trans fats. Respect portion control, even healthy foods in excess can derail progress. By focusing on food quality rather than dietary labels, clients achieve not only better health outcomes but also greater enjoyment and adherence. Final Thoughts The question isn’t “plant-based or animal-based?” The real question is: “How can I eat in a way that nourishes my body, fits my lifestyle, supports my goals, and is sustainable over the long term?” At TSquared, we help clients move beyond rigid diet ideologies and build a nutrition system that works in real life, whether that means carefully planned plant-based meals, premium animal proteins, or a flexible balance of both. When food is thoughtfully structured, it ceases to be a source of confusion and becomes a powerful ally in building strength, performance, energy, and resilience every day.  

    Plant-Based vs. Animal-Based Diets: Finding Wha...

    Beyond the Debate: Why the Answer Isn’t Either/Or In today’s nutrition landscape, few topics generate as much debate as plant-based vs. animal-based diets. On one side are advocates for vegan and vegetarian eating, emphasising plant diversity, fibre, and reduced environmental impact. On the other hand, proponents of animal-based diets argue...

    Read More
  • Nutrition Systems for Real Life: How to Eat for Sustainable Progress

    Nutrition Systems for Real Life: How to Eat for...

    Why Most Diets Fail In a world where diet plans promise rapid results, keto, paleo, intermittent fasting, detox cleanses, the truth is sobering: most diets are not designed for real life. They focus on restriction, perfection, and rigid rules, which quickly become impractical for professionals juggling careers, family, travel, and social life. This is why at TSquared, we talk about nutrition systems, not diets. Systems are flexible frameworks that guide daily choices, work under imperfect conditions, and support long-term progress, not just short-term weight loss. They help people move beyond the all-or-nothing mentality, making healthy eating part of how they live, rather than something they “go on” temporarily. The Importance of Consistency Over Perfection One of the biggest barriers to sustainable nutrition is the belief that every meal must be perfect. In reality, it is not isolated meals but overall patterns that determine outcomes. A nutrition system recognises this by focusing on structure and balance rather than micromanagement. A weekend meal out, occasional dessert, or glass of wine does not derail a sound nutrition system, as long as the core structure is intact. When meals are consistent in their quality and composition, most of the time, the body responds: stable energy, improved body composition, reduced cravings, and better metabolic health. This approach also reduces psychological strain. When food decisions are simplified into a sustainable system, eating becomes easier, less emotional, and less prone to reactive binges or cycles of restriction and overindulgence. What a Real-Life Nutrition System Looks Like A real-life nutrition system rests on a few core principles that respect physiology, psychology, and practicality. Firstly, balance matters more than elimination. Carbohydrates, proteins, and fats all have roles to play, carbs for fuel, protein for repair and satiety, fats for cellular health and hormone production. Systems that demonise one macronutrient category tend to fail over time because they ignore basic human biology and create excessive restriction. Secondly, portion control is essential. Even nutrient-dense foods can contribute to overconsumption if eaten mindlessly or in excess. Pre-plated, macro-balanced meals help avoid this trap by guiding quantity as well as quality. Thirdly, meal timing must align with lifestyle rhythms. For busy professionals, that may mean structuring meals around meetings, workouts, and family commitments, not rigid mealtimes dictated by fad diet rules. The goal is predictability: knowing that the next nourishing, balanced meal is planned and within reach, reducing decision fatigue and temptation.   Also read: Understanding Macronutrients: Protein, Carbs, and Fats for Better Health   Nutrition Systems Are Personal At TSquared, we emphasise that no single system works for everyone. Sedentary professionals may need a lighter calorie framework, while active individuals require higher protein and carbohydrate intake to fuel training and recovery. Vegetarians, flexitarians, and those with specific food preferences or intolerances need thoughtful adaptation, not blanket advice. The key is personalisation: respecting preferences while ensuring each meal supports energy, recovery, and satiety. This is where TSquared Eats thrives: we don’t offer one-size-fits-all meal boxes. We deliver macro-balanced, chef-prepared meals tailored for busy professionals, allowing them to adhere to a sound nutrition system without spending hours in the kitchen. Why Mindful Eating Complements the System Even the best-designed nutrition system can falter if food is consumed mindlessly. Eating in front of screens, rushing through meals, ignoring hunger and fullness cues all undermine the benefits of a carefully planned approach. Mindful eating, slowing down, noticing flavours and textures, and recognising satiety signals, helps bridge the gap between nutritional intent and actual behaviour. It allows individuals to honour both hunger and satisfaction, which reduces unconscious overeating and improves the relationship with food. Nutrition Systems vs. Short-Term Diets The key difference between a nutrition system and a diet is sustainability. A diet focuses on restriction, often with an arbitrary end date. A system is designed to work for the long haul, including holidays, social occasions, and life’s unpredictability. This mindset shift is critical for sustainable progress. When nutrition is structured as a system, slip-ups are not viewed as failures but as normal fluctuations within a larger pattern of consistency. Final Thoughts At its core, a nutrition system is a tool for freedom. It liberates busy professionals from reactive eating, poor choices driven by stress or time scarcity, and the endless cycle of dieting and rebounding. At TSquared, we help clients design these systems, whether through personalised guidance, ready-to-eat balanced meals, or education on how to structure food choices for life, not just a season. Sustainable progress doesn’t come from perfection. It comes from a clear, flexible system that makes healthy eating the path of least resistance, so that clients feel better, perform better, and age stronger, with food working for them, not against them.   Also read: Superfoods and Their Role in Your Diet

    Nutrition Systems for Real Life: How to Eat for...

    Why Most Diets Fail In a world where diet plans promise rapid results, keto, paleo, intermittent fasting, detox cleanses, the truth is sobering: most diets are not designed for real life. They focus on restriction, perfection, and rigid rules, which quickly become impractical for professionals juggling careers, family, travel, and...

    Read More
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