Build every meal in this order: protein first, half the plate vegetables, a source of healthy fat, then carbohydrates sized to your activity level. That's the whole formula. Everything below explains how to choose well within each step.
Written with Aliki Christina Georgakaki, Certified Nutritionist and Keto & Intermittent Fasting Coach, founder of Keto by Aliki, based in the UAE.
Healthy eating doesn't have to be complicated. You don't need an extreme diet or the latest trend. You need one repeatable formula you can use for the rest of your life.
1. Start with protein
Choose a quality source of protein first, then build the rest of the meal around it. Chicken, eggs, fish, beef, or tofu if you prefer plant-based options.
Protein keeps you satisfied for longer, supports muscle maintenance, and makes it easier to meet your daily nutritional needs without feeling deprived.
2. Fill half your plate with vegetables
Aim for at least half. Vegetables provide fibre, vitamins, minerals and antioxidants, and they add volume, which makes a meal more filling for the same number of calories.
3. Add healthy fats
Include a source of healthy fat such as avocado, olive oil, or nuts. Healthy fats support hormone production, brain health and nutrient absorption, and they make meals more satisfying so you stay full for longer.
4. Add carbohydrates based on your needs
Complete the meal with a carbohydrate source such as rice, sweet potatoes, quinoa or oats. There isn't one amount that works for everyone. Adjust your portion according to your activity level and your personal goals.
The point is not to eliminate carbohydrates. It's to choose nutrient-dense sources and size them to your day.
Which carbohydrates to choose
Focus on foods that nourish your body.
Great choices: sweet potatoes, pumpkin, quinoa, oats, lentils, chickpeas, beans, berries, fresh fruit, and plenty of colourful vegetables.
Keep to a minimum: sugary soft drinks, candy and sweets, cakes and pastries, highly processed snack foods, sugary breakfast cereals, white bread, sugary coffee drinks, and anything with large amounts of added sugar.
Choosing whole foods most of the time makes a significant difference to your health, your energy levels and your long-term results.
The best protein sources
Protein should be the foundation of every meal. Aim to include a quality source with every meal and snack whenever possible.
| CATEGORY | SOURCES |
| Poultry | Chicken breast, chicken thighs (skin removed if preferred), turkey breast, lean turkey mince |
| Fish & seafood | Salmon, tuna, cod, haddock, sea bass, sardines, mackerel, prawns, shrimp |
| Eggs & dairy | Eggs, egg whites, Greek yogurt, skyr, cottage cheese, high-protein cheeses such as parmesan |
| Lean meat | Lean beef, lean lamb |
| Plant-based | Tofu, tempeh, edamame, lentils, chickpeas, beans |
What to look for in a protein snack
Whole foods should form the foundation of your diet. But busy days happen, and consistency matters more than perfection. A protein snack is genuinely useful when it clears three numbers on the label:
- At least 10g of protein. Below that, it's a snack with protein written on it.
- Low or no added sugar. This is where most bars marketed as healthy fall down.
- Around 3g of fibre. Fibre is what makes a bar filling rather than just sweet.
Check those three numbers on anything you buy, whichever brand it is. Plenty of bars on UAE shelves carry as much added sugar as a chocolate dessert.
Bombbar options that clear the bar
All Bombbar, Chikalab and SNAQ FABRIQ bars are made with no added sugar.
| PRODUCT | SIZE | PROTEIN PER BAR | ADDED SUGAR | PRICE |
| Bombbar Protein Bar | 60g | 20g | None | AED 13.5 |
| Bombbar Glazed Protein Bars | 40g | 10g | None | AED 9.5 |
| Bombbar Chocolate Delicious Protein Bar | 45g | 10g | None | AED 11.5 |
| Chikalab Chika Layers Chocolate Protein Bar | 60g | 21g | None | AED 14 |
| SNAQ FABRIQ SNAQER Chocolate Protein Bar | 50g | 7.5g | None | AED 8.4 |
Keeping one in your bag is a practical way to top up your daily protein when there's no time to prepare a meal. It also helps when you're craving something sweet but want to stay on track.
Keep it simple and stay consistent
Healthy eating doesn't have to be perfect. Focus on balanced meals, make choices that fit your lifestyle, and stay consistent. Small, repeatable habits beat short bursts of discipline every time.
Real food. Smart habits. Lasting results.
Aliki Christina Georgakaki & the Bombbar Team
FAQ
What is the high-protein, lower-carb plate formula?
Protein first, half the plate vegetables, a source of healthy fat, then carbohydrates sized to your activity level.
Do I have to cut carbohydrates completely?
No. Choose nutrient-dense sources such as sweet potatoes, quinoa, oats and lentils, and adjust the portion to your activity level and goals.
What should I look for in a protein bar?
At least 10g of protein, little or no added sugar, and around 3g of fibre.
Are Bombbar protein bars sugar-free?
Bombbar, Chikalab and SNAQ FABRIQ bars are made with no added sugar. They naturally contain the sugars present in their ingredients.
Where can I buy Bombbar protein bars in the UAE?
Directly from bombbar.ae, with delivery across the UAE. Free shipping on orders over AED 200.
