Nutrition
Eating to lose weight in the Gulf: what a high protein, Mediterranean style plate actually looks like
Weight loss medication does the heavy lifting on appetite. What you put on the plate decides whether you lose fat or muscle. Here is the simple version.
Orvion Editorial·April 16, 2026·5 min read
On tirzepatide or semaglutide your appetite drops, sometimes a lot. The risk is eating too little protein and losing muscle alongside fat. The fix is simple, and it suits how most people in the UAE already eat.
The protein rule
Aim for roughly 1.6 grams of protein per kilogram of target bodyweight, spread across two or three meals. For an 80kg target, that is around 130 grams of protein a day.
The plate
- A palm sized portion of grilled fish, chicken, lean lamb or labneh / Greek yoghurt.
- A generous serving of greens, salad or cooked vegetables.
- A small portion of olive oil, nuts or tahini for fat.
- Carbs (rice, bread, fruit) sized to your activity that day.
This is essentially the Mediterranean and Levantine pattern. It is also the pattern best supported by long term cardiovascular data.
