High protein meal prep in Bali

What is the High Protein meal plan?

The High Protein plan is our lower-carb menu. Each day you can choose one egg-based breakfast and four mains, rotating every two weeks. Meals average roughly 619 kcal, 54g protein, 29g carbs and 32g fat, which makes it the lowest-calorie and highest-protein of our three menus on average.

How do you keep carbs down?

Instead of rice, pasta and wraps, the High Protein menu leans on:

• Shirataki noodles made from konjac, in dishes like Pad Thai Chicken Shirataki (654 kcal, 72g protein, 33g carbs) and Mie Goreng Shirataki (640 kcal, 73g protein, 33g carbs).
• Cauliflower rice with satay, cashew chicken and mashawi.
• Big, protein-loaded salads, such as the Crunchy Salad (652 kcal, 68g protein).
• Lettuce-wrapped burgers like the Champion's Lettuce Chicken Burger (567 kcal, 65g protein, 16g carbs).
• Baked sweet potato in a few mains when you want some slower carbs.

High Protein plan in numbers

	Breakfasts	Mains
Calories	559–906 kcal (avg ~706)	308–935 kcal (avg ~597)
Protein	43–77g (avg ~57g)	29–79g (avg ~53g)
Carbs	9–26g (avg ~15g)	14–61g (avg ~32g)
Price	Rp 100K–140K	Rp 100K–140K

39 of the 48 mains have 40g carbs or less, and 24 are 600 kcal or under. The highest-protein options include Chicken Tawook and Fattoush and Chicken, Spinach, Mushroom and Baked Sweet Potato, both 79g. For breakfast, the American Omelette packs 77g protein with just 9g carbs.

What does a High Protein day look like?

A real day from week 1, Wednesday, using three mains:

Meal	kcal	Protein	Carbs	Price
Seafood Shirataki	335	44g	24g	Rp 100K
Chicken Tawook and Tabbouleh	600	72g	33g	Rp 100K
Cauli Rices Chicken Satay	683	67g	43g	Rp 100K
Total	1,618	183g	100g	Rp 300K

That is over 180g of protein in about 1,600 kcal, which leaves room for fruit, coffee or a meal out while staying in a typical deficit.

Who is the High Protein plan for?

• People cutting. High protein helps with fullness and muscle retention in a deficit. See the weight loss meal plan.
• Fighters managing weight during camp. See the fight camp meal plan.
• Anyone who prefers lower-carb eating, or who wants to top up protein alongside Balanced meals.

If you train hard twice a day, you may want more carbs than this menu gives. Mixing in a meal from the Balanced plan on heavy days is easy, since every day's 15 meals sit on one page.

What does it 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

Want to know how much protein you actually need? Read how much protein do I need or see high-protein foods in Bali. Then build your week.