High Protein

How Much Protein Per Meal? Dubai Gym Cheat Sheet

You've heard 1g/kg/day. But how do you actually hit it across three meals when you're working 11-hour days in DIFC?

By Farheen Inamdar, Founder, MyHealthyMeals · 30 March 2026 · 4 min read

The science is settled: most active adults need 1.6–2.2g of protein per kg of bodyweight to build or preserve lean mass. For a 75 kg gym-goer, that's 120–165g per day — roughly 30–40g per meal across four feedings.

What 30g of protein actually looks like - 120g grilled chicken breast - 150g paneer - 200g Greek yogurt + 30g almonds - 5 large eggs

Hitting this three times a day in Dubai is logistically painful unless you eat the same boring thing every day. That's exactly the problem our High-Protein plan solves — 30–40g per meal, rotating menu, halal-certified protein.

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Most active adults need 1.6 to 2.2g of protein per kg of bodyweight to build or preserve lean mass. For a 75 kg adult that is roughly 120g to 165g a day. People who are largely sedentary need less, and anyone with kidney disease should take medical advice before increasing protein.

Roughly 120g of grilled chicken breast, 150g of paneer, 200g of Greek yogurt with 30g of almonds, or 5 large eggs. Seeing the portion is usually more useful than counting, because most people significantly overestimate how much protein a meal contains.

Spreading it out is easier to hit and easier to digest. Anchoring each main meal to a clear protein portion is the simplest way to reach a daily target without tracking every gram, which is exactly how our plates are portioned.

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