You don’t need expensive powders or speciality foods to eat enough protein in Dubai. Eggs, laban and yoghurt, chicken, canned tuna, lentils, chickpeas, fava beans and milk are all widely available in local supermarkets and give you plenty of protein for a reasonable cost. Spread protein across three or four meals, build each meal around one protein source, and buy in bulk where it makes sense.
I’m Gawhar Ahmad, licensed pharmacist and head coach at Being Fit. Almost every client we coach needs to eat a bit more protein, whether their goal is fat loss or building muscle. Here’s how much you need and how to get it without overspending.
Key takeaways
- Most active people do well on around 1.4 to 2.0 g of protein per kg of body weight a day.
- Gains in muscle from protein tend to level off around 1.6 g per kg a day for most people.
- Eggs, laban, yoghurt, chicken, canned tuna, lentils, chickpeas and fava beans are affordable staples.
- Spread protein across meals rather than eating it all at dinner.
- People with kidney disease should get personalised advice before increasing protein.
How much protein do I need?
The International Society of Sports Nutrition position stand suggests that most exercising people need about 1.4 to 2.0 g of protein per kg of body weight a day. A 2018 meta-analysis found that, alongside strength training, benefits to muscle mass levelled off at around 1.6 g per kg a day for most people. For a 70 kg person, that’s roughly 100 to 140 g a day. Our macro calculator gives you a starting estimate.
During fat loss, higher protein helps you keep muscle and feel fuller. It’s especially important if you’re using a weight-loss medicine; see our guide to protecting muscle on weight-loss injections.
Which affordable foods are high in protein?
| Food | Why it’s useful |
|---|---|
| Eggs | Versatile, quick and easy to cook in batches |
| Laban, Greek yoghurt and labneh | Easy breakfasts and snacks; check labels for added sugar |
| Chicken (breast or thighs) | Thighs are often cheaper and still high in protein |
| Canned tuna and sardines | Shelf-stable and ready to eat |
| Lentils and chickpeas (including hummus) | Protein plus fibre; dry is cheapest, canned is quickest |
| Fava beans (foul medames) | A traditional, filling breakfast |
| Milk and cottage cheese | Simple ways to add protein to any meal |
| Frozen fish and prawns | Often cheaper than fresh and keep well |
What does a high-protein day look like?
- Breakfast: foul medames with an egg, or Greek yoghurt with fruit and oats.
- Lunch: chicken or lentil salad bowl with hummus and vegetables.
- Snack: laban, a boiled egg or a handful of roasted chickpeas.
- Dinner: grilled fish or chicken with rice or potatoes and a large portion of vegetables.
Build each meal around a palm-sized portion of protein, fill half the plate with vegetables, and add a portion of carbohydrate to suit your training. Every Being Fit package includes a customised nutrition plan with meal adjustments.
How do I keep protein affordable?
- Buy staples in bulk: eggs by the tray, dry lentils and chickpeas, frozen chicken and fish.
- Cook once, eat twice. Batch-cook chicken, lentils or beans for two or three days.
- Mix animal and plant proteins. Adding lentils to a chicken dish stretches it further.
- Compare price per kilo, not per pack, and try supermarket own brands.
- Keep protein powder as a convenience, not a necessity. Our pharmacist’s guide to supplements explains when it helps.
Are there health cautions?
The NHS advises cutting down on red and processed meat if you eat a lot of it, and the NHS advice on fish recommends at least two portions of fish a week, including one of oily fish, with limits on some types during pregnancy. As a pharmacist, I’d add: if you have kidney disease, speak to your doctor or dietitian before increasing protein. If you take medicines that interact with foods, such as warfarin with large changes in leafy greens, keep your diet consistent and ask your pharmacist.
Does more protein mean more muscle?
Only with strength training. Protein supplies the building blocks, but training is the signal. Read our guides to building lean muscle after 30 and HIIT versus strength training for fat loss.
Want a nutrition plan built around foods you like? Our Health & Fitness professional-led team is here to help: call 0585722691, WhatsApp us on 058 572 2691, email info@beingfit.ae or book your free trial and assessment. Every way to reach us is on our contact page.
Frequently asked questions
How much protein should I eat to lose fat?
Most active people do well on around 1.4 to 2.0 g per kg of body weight a day. Your coach can personalise this. See our packages page or WhatsApp 058 572 2691 for pricing.
What is the cheapest protein in Dubai?
Eggs, dry lentils and chickpeas, fava beans, frozen chicken and canned tuna are usually among the most affordable.
Do I need protein powder?
No. It’s convenient, but food can meet your needs.
Is a high-protein diet safe?
For most healthy people, yes. If you have kidney disease, get personalised medical advice first.
Sources
- Jäger R, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr, 2017
- Morton RW, et al. Protein supplementation and resistance training-induced gains in muscle mass and strength: meta-analysis. Br J Sports Med, 2018
- NHS: Meat in your diet
- NHS: Fish and shellfish
This article is general information, not medical or dietetic advice. If you have kidney disease, diabetes, are pregnant or take regular medicines, speak to your doctor or dietitian before changing your diet.
Choosing a coach? Read our guide to the best personal trainer in Dubai: seven honest checks before you book.
