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 · Updated 7 October 2026

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

Our High-Protein plan offers a rotating menu with an estimated 20–45g protein per dish in the current high-protein rotation. Check each dish's listed portion and nutrition when choosing your meals; actual nutrition varies with portions and substitutions.

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Quick answers

Questions this article gets asked.

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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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