Balanced meal plan

What is the Balanced meal plan?

The Balanced plan is our everyday menu for people who want good food that also does a job. Each day there is one breakfast and four mains to choose from, and the menu rotates every two weeks. Meals average roughly 718 kcal, 50g protein, 65g carbs and 29g fat, so you get satisfying portions with carbs to train on.

What kind of food is on it?

Think of the meals you would actually want to eat, built with the macros in mind:

• Breakfasts: overnight oats, waffles, pancakes, a breakfast burrito, a Mediterranean plate and a pulled beef benny.
• Wraps and burgers: chicken shawarma, fajita, zinger, cheddar and mozzarella wraps, and the Champion's burgers.
• Rice and noodles: chicken satay, mashawi, cashew chicken, Pad Thai and Mie Goreng.
• Pasta: seafood, tuna, bolognese (gluten-free pasta), pesto chicken and parmigiana.
• Fish: grilled snapper, butterfish, barramundi and salmon.

Balanced plan in numbers

	Breakfasts	Mains
Calories	526–1,095 kcal (avg ~784)	421–1,013 kcal (avg ~701)
Protein	21–60g (avg ~39g)	31–81g (avg ~52g)
Carbs	7–94g (avg ~73g)	41–101g (avg ~63g)
Price	Rp 85K–125K	Rp 90K–140K

Standout mains for protein include Mie Goreng Chicken (81g protein, 846 kcal), Pad Thai Chicken (77g, 899 kcal) and Chicken Zinger Wrap (76g, 906 kcal), all Rp 100K. For something lighter, Bolognese Pasta GF is 421 kcal with 33g protein, and Seafood Pasta is 545 kcal with 53g protein.

What does a Balanced day cost?

Set-up	Per day	5 days	7 days
2 meals at Rp 100K	Rp 200K	Rp 1M	Rp 1.4M
3 meals at Rp 100K	Rp 300K	Rp 1.5M	Rp 2.1M

The cheapest Balanced meals are the Snickers Protein Packed O/N Oats (898 kcal, 41g protein) and Lotus Protein Bliss O/N Oats, both Rp 85K.

What does a Balanced day look like?

A real day from week 1, Tuesday:

Meal	kcal	Protein	Price
Waffle Apple Cinnamon Breakfast	758	38g	Rp 100K
Rice Chicken Mashawi	647	52g	Rp 100K
Champion's Chicken Burger	690	66g	Rp 100K
Total	2,095	156g	Rp 300K

That is a comfortable day for many active people. Want less? Drop the breakfast and make your own. Want more? Add a fourth meal from any menu.

Is Balanced the right plan for me?

Choose Balanced if you train and want carbs for energy, if you are doing a lean bulk (see the bulking meal plan), or if you simply want healthy food that does not feel like a diet. If you are cutting or prefer fewer carbs, the High Protein plan averages about 29g carbs per meal instead of 65g. Plant-based? Try the Vegan plan.

Not sure what your targets are? The macro calculator gives you a starting point, and macros explained covers what the numbers mean. When you are ready, build your week: two meals a day minimum, five to seven days, delivered Monday to Saturday across Canggu, Pererenan and Munggu.