Recipes & Macros
Cocoa Walnut Protein Shake — 25g Protein, 2-Minute Recipe
Chocolatey, creamy, and packed with 25g of protein.
- Cost
- AED 5.00
- Protein
- 25g
- Kcal
- 304
- Carb / Fat
- 18 / 14g
New episode every week
Real food. Real people. Real numbers.
Stories, costs & culture from the world of food — restaurant owners, home cooks, street vendors, and everyone in between.
Cocoa Walnut Protein ShakeAED 5.0025g protein304 kcal
Latest from the channel
Fresh out of the kitchen
Every episode ships with its receipt: what it cost, what's in it, and who made it.
Cost Breakdowns
0.9 AED to Make, Sells for 3 — Punjabi Samosa Breakdown (#Rasoi) #dubaifood #ajman #cost #macros
Full cost and macro breakdown of the Punjabi Samosa (per piece) from Rasoi Restaurant.
Recipes & Macros
Chocolate Protein Brownie — 47g Protein, 5-Ingredient Bake
Craving a chocolate brownie while trying to hit your protein goals?
- Cost
- AED 2.58
- Protein
- 47g
- Kcal
- 321
- Carb / Fat
- 17 / 7g
Recipes & Macros
Junglee Murg — 5-Ingredient High Protein Chicken (45g Protein)
A simple Junglee Murg made with chicken breast, ghee, garlic, and chilli flakes.
- Cost
- AED 5.10
- Protein
- 45g
- Kcal
- 294
- Carb / Fat
- 3 / 12g
Cost Breakdowns
152g Protein in ONE Plate — Swargathile Kozhi Breakdown (Grill Spot)
Full cost and macro breakdown of Swargathile Kozhi (Heavenly Chicken) from Grill Spot.
Recipes & Macros
Creamy Chia Mango Delight — 19g Protein Overnight Jar
A creamy mango chia pudding layered with Greek yogurt.
- Cost
- AED 8.50
- Protein
- 19g
- Kcal
- 294
- Carb / Fat
- 42 / 5g
Latest episode
Cocoa Walnut Protein Shake
Chocolatey, creamy, and packed with 25g of protein. The cheapest cost-per-protein figure the channel has published so far — and the receipt below is the whole pitch.
- Cost
- AED 5.00
- Protein
- 25g
- Kcal
- 304
- Carb / Fat
- 18 / 14g
The people we cover
Everyone with a story worth telling
No hierarchy between chefs and home cooks. If food is your livelihood or your love, you belong here.
- Restaurant Owners
- Home Cooks
- Food Suppliers
- Food Bloggers
- Street Vendors
Human stories
The people behind every plate
Founder story
We started behind the line. Not in a boardroom.
13+ years inside UAE kitchens, dining rooms, and back offices — from worker to founder. Why Flavor & Figures exists, told by the person who lived it.
F&F Spotlight
Third-generation farmer growing mangoes in the UAE's hottest climate
Abdullah Saif Albedwawi on the soil, cycles, and heat behind the mangoes Dubai pays AED 25 a glass for — at Masfout Gardens.
F&F Spotlight
From 1970s struggles to iconic legacy: the untold story of Ravi Restaurant
Dubai’s OG flavor. Five decades of one family-run Pakistani restaurant that fed the city before it was a city.
Featured number · this week
Cocoa Walnut Protein Shake
AED 5.00
Cost to make
25g
Protein
304 kcal
Calories
AED 2.00
Cost per 10g protein
Join the story
Got a food story worth telling?
Restaurant owner, home cook, supplier, street vendor — if there’s a story, a cost, and a person behind it, we want to film it.