A month ago, I fell into a bit of a sports obsession. No idea how long it will last, but along the way I have picked up two truths. First: if you want to lose weight, you need a calorie deficit. (And remember, that doesn't always mean 1,500 calories — it could be more, depending on how active you are.) Second: if you want that cool, toned body shape, you need to build muscle.

Turns out, both stories lead back to the same word: protein.

Eating enough of it can help keep your cravings in check, which makes staying in a calorie deficit much easier. It is also essential for building muscle, acting as the raw material your body uses to repair and grow muscle tissue.

But protein is a surprisingly tricky thing to track. We all grew up thinking eggs were absolutely packed with it — turns out, there is only around 6–7 grams in one. And when you are aiming for somewhere around at least 100 grams a day, a couple of eggs suddenly don't sound quite so impressive.

Relax, though. I am a lazy cook who has been hunting down simple, easy-to-make meals and desserts that actually hit the numbers. Calories, protein/fat/carb breakdowns, how much the ingredients will cost, and, of course, the recipes themselves — it is all below.

Сooking time: 35–40 minutes

Ingredients (all ingredient prices are based on an order from Careem Basket):

Total with service fee: 95 AED + delivery fee (and you will have some of the ingredients left in your fridge).

Preparation:

Mix the cottage cheese, egg, flour, baking powder and a pinch of salt until combined. Spread the mixture into a thin, round pizza base on a baking tray lined with baking paper and bake at 180°C for 15–20 minutes, until slightly golden.

Meanwhile, cut the chicken into small pieces and cook it in a non-stick pan until almost done (I do the same in the air fryer). Slice the mushrooms and cherry tomatoes.

Take the base out of the oven, spread the tomato paste over it, then add the chicken, mushrooms and cherry tomatoes. Finish with grated Parmesan and Italian herbs.

Return to the oven for another 10–15 minutes, until the chicken is fully cooked, the vegetables have softened and the Parmesan has melted. Let it sit for a couple of minutes before slicing.

Calories & macros:

Сooking time: 30–35 minutes

Ingredients for 3 big tacos (all ingredient prices are based on an order from Careem Basket):

Total with service fee: 89.9 AED + delivery fee (and you will have some of the ingredients left in your fridge).

Preparation:

Mix the grated carrots with the egg, mozzarella, salt and pepper. Divide into 3 thin circles on a lined baking tray and press down firmly.

Bake at 200°C for 15–20 minutes, until golden and slightly crispy. Leave to cool for 2–3 minutes.

Cut and season the chicken with paprika, garlic powder, salt and pepper. Cook with a little oil spray for 6–8 minutes. Mix the greek yoghurt, sriracha, garlic powder and salt.
Layer each shell with cottage cheese, rocket, chicken and sauce, then fold in half.

Calories & macros:

Сooking time: 30–35 minutes

Ingredients (all ingredient prices are based on an order from Careem Basket):

Total with service fee: 60.88 AED + delivery fee (and you will have some of the ingredients left in your fridge).

Preparation:

Cut the chicken breasts in half, gently pound them thinner and season with salt and pepper. Lightly coat with flour.

Mix the mozzarella, finely chopped pepper, parsley, egg, cornstarch and Greek yoghurt.

Place the chicken on a lined baking tray or oven, spread the mixture on top and finish with sliced tomatoes.

Bake at 180°C for 20–25 minutes, or until the chicken is fully cooked.

Calories & macros

Note: Add a baked sweet potato with cream cheese on the side. Cut one medium potato in half, season with salt and pepper, and bake at 200°C for 35–45 minutes. Serve with greek yogurt.

Calories & macros for half: 140 kcal / 3 g protein / 3 g fat | 25 g carbs

Сooking time: 45–50 minutes

Ingredients (all ingredient prices are based on an order from Careem Basket):

Total with service fee: 92 AED + delivery fee (and you will have some of the ingredients left in your fridge).

Preparation:

Blend the cottage cheese and yoghurts until smooth. Mix in the eggs, egg white, flour, sweetener and vanilla until well combined. Pour into a baking dish and bake at 170°C for 45–55 minutes.

Turn off the oven and leave the casserole inside for another 15–20 minutes with the door slightly open. Let it cool completely before slicing.

Calories & macros:

Cooking time: 5–7 minutes

Ingredients (all ingredient prices are based on an order from Noon Basket):

Total with service fee: 71 AED + delivery fee (and you will have some ingredients left in your fridge). Without the sweetener, it comes to 46 AED + delivery fee.

Preparation:

Slice the banana and lightly fry it in a non-stick pan with the sweetener until soft and slightly caramelised. Add it to the Greek yoghurt and top with the ice cream.

Calories & macros: