1500 calorie diet plan specifically designed for UAE residents. 7-day meal plan with ingredients available at Carrefour, Lulu, and Waitrose. Complete shopping list and prep instructions for Dubai and Abu Dhabi.
Following a 1500 calorie diet in the UAE is easier than you think. With protein-rich dairy at Carrefour, fresh produce from Lulu, and healthy imports at Waitrose, you can build satisfying, low-calorie meals without relying on expensive diet delivery services. This 7-day plan uses ingredients you can find at any UAE supermarket.
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| Day 1 | Greek yogurt + berries (180) | Grilled chicken + fattoush salad (420) | Baked salmon + vegetables (380) | Almonds 20g (120) |
| Day 2 | Omelette + regag bread (250) | Tuna wrap with khoubz (400) | Chicken shawarma bowl (380) | Protein shake (120) |
| Day 3 | Smoothie + banana + whey (280) | Lentil soup + chicken (350) | Grilled hammour + salad (360) | Cottage cheese (90) |
| Day 4 | Labneh + cucumber + toast (220) | Chicken mandi (small plate) (450) | Stir fry prawns + veg (320) | Apple + peanut butter (180) |
| Day 5 | Boiled eggs + fruit (240) | Falafel wrap (3 pcs) + salad (430) | Grilled chicken + quinoa (380) | Protein bar (200) |
| Day 6 | Oats + milk + dates (290) | Leftover dinner (380) | Mixed grill platter (420) | Carrot sticks + hummus (140) |
| Day 7 | Cheat day breakfast (350) | Light lunch (350) | Flex meal (500) | Flex snack (150) |
Proteins: Chicken breast (Carrefour, AED 18/kg), salmon fillets (Waitrose, AED 75/kg), eggs (Lulu, AED 9/12 pack), Greek yogurt (Al Ain, AED 5.50), cottage cheese (L'Excellence, AED 6), canned tuna (Carrefour, AED 4.50). Produce: Broccoli, spinach, bell peppers, tomatoes, cucumber, lemon, berries (frozen at Carrefour are cheaper), bananas, apples. Pantry: Olive oil, oats, quinoa, brown rice, lentils, chickpeas (canned), hummus.
Order groceries online from Carrefour or Kibsons to avoid impulse buys. Pre-portion snacks into 100-calorie bags on prep day. Drink 2-3 liters of water — the UAE heat can mask thirst as hunger. Use CalorieFlow to log everything before you eat it, not after. Eat out? Choose grilled over fried, and ask for dressing on the side.