Healthier Me 21-Day Challenge
A Whole-Food Plant-Based Diet Programme
Want to become healthier?
Want to boost your immunity with a balanced diet?
The “Healthier Me 21-Day Challenge” could be the solution to your problem!
Take up this challenge to feel the magic yourself!
This is a carefully designed whole-food, plant-based diet programme to help you become healthier.
During the challenge, physicians and dieticians from Tzu Chi International Medical Association (TIMA) will provide guidance and support to participants.
Notice the transformation in you in just 21 days!
I'm Interested to take part! FAQ
The Origin of the “Healthier Me 21-Day Challenge”
This challenge was inspired by a public health project launched by the Physicians Committee for Responsible Medicine in 2010 where participants underwent a three-week plant-based nutritional diet. The programme had successfully helped more than 600,000 people regain their health and became popular in many parts of the world.
The "Healthier Me 21-Day Challenge" was first initiated by TIMA Malaysia in 2020.
Due to the immense success of the programme, which saw remarkable results and received great acclaim, the programme was subsequently launched in a few other countries with Tzu Chi’s presence.
Becoming a Better Version of Yourself
The “Healthier Me 21-Day Challenge” Singapore edition was launched in August 2021. As of Dec 2022, 660 people have participated in the programme, with as many as 63% of them seeing improvements in their health indexes, including the three highs and weight loss within 21 days！
96%
Improved Total
Cholesterol Levels
67%
Improved Blood
Sugar Levels
63%
Improved Blood
Pressure Levels
The above data shows the health improvement ratio of the participants before and after the challenge.
Unique Features of the Programme
Meticulously designed and prepared meals
Two low-calorie nutrient-dense bentos are prepared and delivered every day for 21 days
Health Screening and Medical Consultation
Health indexes before and after the challenge are compared to see the improvement in your health. You also have access to professional medical consultations during the challenge.
Sharing of recipes and health knowledge
Nutritional recipes and health knowledge are shared by healthcare professionals and volunteers during the programme.
Eco friendly and Sustainable
This programme uses good quality reusable lunch boxes that can be used for reheating food.
What is a “Whole-Food, Plant-Based” Diet?
A Whole-Food, Plant-Based Diet abides by two fundamental principles:
（1）Food in its natural form
The meals are prepared using natural ingredients which are minimally processed, including whole grains, legumes, fruits and vegetables.
（2）Plant-based whole food
The meals are made using mainly plant-based ingredients with no animal products such as meat, milk, eggs, and honey.
The Healthy Equation of a Nutritional Meal
Healthy eating is easy! Our meals are prepared according to the dietary guidelines recommended by the American College of Lifestyle Medicine (ACLM):
Whole-Food, Plant-Based Diet
- No meat, fish and seafood
- No eggs and dairy products
- No processed food such as mock meat and biscuits, etc.
- No refined carbs such as white bread, white rice, etc.
- No MSG
- No oily nor high sugar ready-made sauces
- No oil or less than 1 tsp of oil per meal
- Minimum salt
- Minimum to zero sugar
Nutritionally balanced meal
- Whole grains – 25%
- Plant-based protein – 25%
- Vegetables and fruits – 50%
- Natural seasoning and herbs
- Drink enough water
A whole-food, plant-based diet can prevent, control and even reverse chronic diseases.
According to the author of “The China Study: The Most Comprehensive Study of Nutrition Ever Conducted and the Startling Implications for Diet, Weight Loss and Long-term Health”, Professor T. Colin Campbell, whole-food plant-based diets can help reduce the risk of contracting type 2 diabetes, cardiovascular diseases, some types of cancers and other serious illnesses.
After changing their diet, many participants remarked that they felt more energetic and alert.
Testimonials
News and Reports
FAQ
1. Can I choose to collect some of my meals from the eatery and some meals from collection points?
Yes, just indicate in the Registration form.
2. Can my family members participate in this challenge with me?
Yes. All are welcome.
3. Can I join if I have existing chronic illnesses?
Yes, you can.
4. Can I join if I am on medication / TCM treatment or having nutritional supplements?
Yes, not an issue.
5. Can I do my blood test in other clinics?
Yes, you can.
6. What about breakfast?
Breakfast is not provided. We will provide guidance on what a healthy breakfast entails.
For further enquiries, please get in touch with our admin Ms Kan Mei Leng at 6378 0552 or email foodfarmacy@tzuchi.org.sg
How to Join?
Take up this WFPB diet for a healthier you and more sustainable earth!
The "Healthier Me 21 Day Challenge" is proudly organised by Buddhist Compassion Relief Tzu-Chi Foundation (Singapore) and professionally designed and quality-controlled by the medical professionals of TIMA Singapore.
Upcoming Season:
4 Dec 2024 – 24 Dec 2024
Register by: 12 Nov 2024
Partner Eatery:
- Metta Cafe 慈光聚缘轩
(32 Simei Street 1, Level 1 Metta Building, Singapore 529950)
- Kampung Senang Wellness Studio 轻安康乐坊
(Blk 324 Jurong East Street 31 #01-130, Singapore 600324)
Meal and Delivery Cost:
(21 Days / Mon-Fri)
Option A: $310 (Weekday Lunch & Dinner - 30 meals)
Option B: $155 (Weekday Lunch only - 15 meals)
Option C: $155 (Weekday Dinner only - 15 meals)
Option D: Free (Self-cooking for 21 days)
*Please note that weekends will be self-cooking by participants
Meal Collection Points:
- Jing Si Hall: 9 Elias Road S519937
- Tzu Chi Food Farmacy: Blk 121 Ang Mo Kio Ave 3, S560121
- Tzu Chi Gym Tonic (Khatib): Blk 812 Yishun Ring Road, S760812
- Khoo Teck Puat Hospital: 90 Yishun Central, S768828
- Tzu Chi Great Love Preschool (Yishun): Blk 703 Yishun Ave 5, S760703
- Tan Tock Seng Hospital: 11 Jalan Tan Tock Seng, S308433
- Kampung Senang Wellness Studio:: Blk 324 Jurong East St 31 S600324
- Tzu Chi SEEN (Bukit Batok): Blk 230A Bukit Batok St 21, S651230 (*DINNER only)
- Blk 620 Bukit Batok Central, S650620
- Blk 546-C Segar Road, S673546 (*LUNCH only)
Sign up now
