How to find the best meal prep in Bali: 9 things to check

To find the best meal prep in Bali or Canggu for you, check nine things before you pay: whether macros are listed, how flexible the menu is, when meals arrive, the minimum order, the pause policy, how you can pay, how often the menu changes, which diets are covered, and the real price per meal. Below is the checklist, with honest answers for The Solimans so you can compare like for like.

The 9-point checklist at a glance

#	What to check	Why it matters	The Solimans
1	Macros listed	You can't hit a target you can't see	kcal, protein, carbs and fat on every meal
2	Flexibility	Your week rarely looks the same twice	Pick any meals per day, mix menus
3	Delivery windows	Food should arrive when you need it	Breakfast ~9–10 AM; lunch and dinner ~11 AM–12 PM, Mon–Sat
4	Minimums	Some plans force more food than you want	2 meals a day, 5–7 days a week
5	Pause policy	Trips, illness and plans change	Pause or cancel with 24 hours' notice
6	Payment	Should work with how you pay in Bali	QRIS, GoPay, OVO, DANA, ShopeePay, bank transfer, card, or WhatsApp
7	Menu rotation	Variety keeps you on track	2-week rotating menu
8	Dietary options	It has to suit how you eat	Balanced, High Protein, Vegan, plus custom plans
9	Price per meal	The real cost, not a headline	Rp 85K–140K per meal, shown on every meal

1. Are the macros listed for every meal?

If you have a goal, this is the first filter. "Healthy" is not a number. Look for kcal, protein, carbs and fat on every individual meal, not just a plan average.

The Solimans: every meal on the menu lists kcal, protein, carbs and fat, and your weekly totals update as you build your plan. Meals range from 308 to 1,095 kcal and from 20g to 81g protein.

2. How flexible is the menu?

Some plans give you a fixed box. Others let you choose meal by meal.

The Solimans: three menus (Balanced, High Protein and Vegan) with five meals a day each, so 15 options daily. You pick the meals you want for each day and can mix across menus, for example a High Protein breakfast with a Vegan lunch.

3. Do the delivery windows fit your day?

If lunch turns up at 2 PM and you train at 1, it doesn't matter how good it is.

The Solimans: two runs a day, Monday to Saturday. Breakfast arrives around 9:00–10:00 AM; lunch and dinner arrive together around 11:00 AM–12:00 PM. Direct delivery covers Canggu, Pererenan and Munggu, including Seseh, Cemagi, Tumbak Bayuh, Berawa, Batu Bolong, Echo Beach and Umalas. Elsewhere, or for a specific time, delivery can be arranged via Gojek. Sunday is the kitchen's day off; seven-day orders get Sunday's meals with Saturday's delivery.

4. What is the minimum order?

High minimums can mean paying for meals you don't eat, especially on holiday.

The Solimans: a minimum of two meals a day, for five to seven days a week. Many people take breakfast and lunch and keep dinners free for eating out.

5. Can you pause or cancel easily?

Bali plans change: a trip to the Gilis, a visa run, a stomach bug.

The Solimans: pause or cancel any time with at least 24 hours' notice, because preparation may already be in progress.

6. How do you pay?

Look for payment methods that work with local and foreign cards and wallets.

The Solimans: pay online at checkout with QRIS, GoPay, OVO, DANA, ShopeePay, bank transfer (virtual account) or card. You can also order on WhatsApp.

7. How often does the menu change?

Eating the same five meals for a month is how people quit.

The Solimans: a two-week rotating menu, five meals a day on each of three menus.

8. Does it cover your diet?

Check for your diet, and for whether meals can be adapted.

The Solimans:

• Balanced: ~718 kcal, 50g protein, 65g carbs, 29g fat per meal on average.
• High Protein: ~619 kcal, 54g protein, 29g carbs, 32g fat on average, with lower-carb swaps like shirataki and cauliflower rice.
• Vegan: ~726 kcal, 45g protein, 77g carbs, 27g fat on average. Meals named "chicken" or "mozzarella" use plant-based versions.
• Custom: built on your target macros, medical requirements and food preferences.

If you have an allergy or medical condition, tell the kitchen when you order, and check your plan with your doctor or dietitian.

9. What is the real price per meal?

Headline weekly prices can hide small portions or add-ons. Work out the price per meal and compare it with what you get in protein and calories.

The Solimans: meals are priced individually and shown on every dish. Balanced meals are Rp 85K–140K, High Protein Rp 100K–140K and Vegan Rp 90K–120K. Most mains are Rp 100K. For a full breakdown, see how much a meal plan costs in Bali.

What questions should you ask before signing up?

• Can I see the full menu, with macros, before paying?
• What time exactly will my meals arrive, and is my villa in the delivery area?
• What happens if I need to pause tomorrow?
• Can I swap between plans day to day?
• What does it cost per meal, all in?

What are the red flags?

• No macros listed, or only a vague "around 500 kcal".
• A menu you can't see before paying.
• Long lock-in periods with no clear pause or cancel policy.
• Delivery times that are never confirmed.
• Prices that only make sense once you add the extras.

How do you work out what you need?

Before comparing plans, know your own numbers. The macro calculator gives you a daily calorie and protein target, which tells you whether two or three meals a day make sense.

The short version

A good meal plan is transparent (macros and prices on every meal), flexible (choose meals, pause easily) and fits your day (delivery times, diet, minimums). Use the checklist on any provider. If The Solimans ticks your boxes, building a week takes a few minutes.

Build your week, browse this week's menu, or read more about the meal plan in Bali.