Fight camp meal plan in Bali

A fight camp meal plan in Bali needs to do three things: fuel two-a-day sessions, help you recover, and keep your weight heading where it should without guesswork. The Solimans was founded by Yousri Soliman, an MMA fighter, and our menu was built with training in mind. A real four-meal training day from our menu gives 2,751 kcal and 237g protein; a lighter day of three High Protein meals gives 1,626 kcal and 156g protein.

Why fighters in Bali use a meal plan

Canggu and Pererenan are home to plenty of people training Muay Thai, MMA, BJJ and boxing, often twice a day in heat and humidity. Between sessions, sleep and recovery, there is not much time left to shop, cook and weigh food. And when you are managing weight, eating out makes the numbers vague.

A meal plan solves the logistics. Every meal on The Solimans menu lists calories, protein, carbs and fat, so you and your coach can see exactly what you are eating. You choose each day's meals separately, which means big days on heavy training days and lighter days when you need them.

What should a fighter eat on a training day?

The basics are mainstream and simple:

• Total calories first. Under-eating through camp wrecks recovery and performance.
• Protein spread through the day. Around 1.6–2.2g per kg of body weight is the usual range for hard training.
• Carbs around sessions. Carbs fuel pad rounds and sparring. Have most of them in the meals before and after training.
• Fluids and electrolytes. Bali's heat means big sweat losses. Replace them every day, not just after hard sessions.

Here is a real high-output day from week 1, Monday, mixing the Balanced and High Protein menus:

When	Meal	kcal	Protein	Carbs	Fat	Price
After morning session	Egg Lean Meat Wrap Breakfast	900	60g	72g	42g	Rp 125K
Lunch, 2–3 hours before evening session	Chili Tuna Pasta	505	45g	61g	9g	Rp 100K
After evening session	Chicken Tawook and Fattoush	684	79g	38g	24g	Rp 100K
Dinner	Pumpkin Chicken Mashawi	662	53g	54g	26g	Rp 100K
Total		2,751	237g	225g	101g	Rp 425K

The pre-training pasta is low in fat (9g), which many fighters find sits easier before pads or sparring. For more on timing, read what to eat around Muay Thai training.

What about weight management during camp?

If you are walking around above your fight weight, the time to close the gap is gradually, over the weeks of camp, with a modest daily deficit (often around 300–500 kcal below maintenance) while protein stays high. Known meals make this far easier to control.

A lighter real day from week 2, Thursday, using the High Protein menu:

Meal	kcal	Protein	Carbs	Fat	Price
Egg Sunny & Beef	559	51g	10g	35g	Rp 100K
Pad Thai Chicken Shirataki	654	72g	33g	26g	Rp 100K
Grilled Salmon Creamy Pesto	413	33g	14g	25g	Rp 140K
Total	1,626	156g	57g	86g	Rp 340K

This day is low in carbs, so it suits lighter training or rest days better than hard sparring days. On heavy days, swap one meal for a Balanced main with rice or pasta. A custom meal plan can be built on the exact macros your coach gives you.

A word on weight cuts

Final weight cuts are a specialist job. Plan them with your coach and, ideally, a doctor or sports dietitian. Extreme dehydration through saunas, sweat suits or cutting fluids is dangerous, and Bali's heat and humidity raise the risk further. A meal plan helps with the steady part of making weight, not with risky last-minute tactics. Our guide on how fighters cut weight explains the general principles and the warning signs.

Highest-protein meals for recovery

Every main below has at least 60g protein, sorted from the highest.

Which menu suits fight camp?

Menu	Avg kcal	Avg protein	Avg carbs	Use it for
Balanced	~718	~50g	~65g	Hard training days, carbs around sessions
High Protein	~619	~54g	~29g	Lighter days, weight management, recovery meals
Vegan	~726	~45g	~77g	Plant-based fighters; high carbs for volume

Most fighters mix: Balanced meals around training, High Protein for the rest. Gaining for a heavier class instead? See the bulking meal plan.

Delivery that fits around training

We deliver Monday to Saturday across Canggu, Pererenan and Munggu, including Seseh, Cemagi, Tumbak Bayuh, Berawa, Batu Bolong, Echo Beach and Umalas:

Run	Window
Breakfast	~9–10 AM
Lunch and dinner	~11 AM–12 PM

Training in Pererenan or Canggu? You can have meals waiting when you get back from morning class. Sunday meals arrive with Saturday's drop. Outside the zone, we deliver via Gojek.

Cost of a fight camp meal plan

Set-up	Per day	6 days (Mon–Sat)
3 meals at Rp 100K	Rp 300K	Rp 1.8M
4 meals at Rp 100K	Rp 400K	Rp 2.4M
Training day example above	Rp 425K	Rp 2.55M

Use the macro calculator to find your starting numbers, then build your camp week.