What types of meal plans does Fitlab offer?

Fitlab offers a wide variety of meal plans to make sure we cover the needs of almost everyone from athletes to busy professionals, moms, kids and individuals who wish to lose weight or simply maintain a healthier lifestyle. Fitlab also caters to some medical conditions such as Diabetes, Hypertension, PCOS, and Metabolic Syndrome.

What are the delivery options available, and is there a delivery fee?

Your meals will be delivered on a daily basis in a chiller bag with ice-packs. And the delivery fee is included in the total price of the meal plan.

How do I skip a day within my plan?

You can do that smoothly from your dashboard. Keep in mind that any change should be made 48 hrs prior to the desired date. There will be no food delivery on the skipped day.

What if my requirements differ from the meal plans provided?

In such a situation, reaching out to our sales team is the solution. They'll provide expert advice to help you select the most suitable option. You can also book a consultation with our nutritionist for further assessment and assistance. If your requirements can be accommodated by Fitlab then one of the listed meal plans will definitely align with your needs.

Can I choose my delivery time slot, and what days do you deliver?

We are very flexible with the delivery time. You can choose from different time slots available for each area according to your convenience.

What happens to the days I skip? Do I lose them?

Nothing is lost with Fitlab! All skipped days will be automatically added at the end of your subscription.

Are the meals customizable to accommodate dietary restrictions or allergies?

Yes. We try our best to accommodate food modification requests whenever possible, but certain ingredients are integral to the dish and we will be unable to remove them. In the event we can’t remove a certain ingredient from a dish, you can choose another meal or double up on a single meal on that day. You can view the ingredient list while choosing your meals, so you can avoid a meal with any dislikes or allergens. We currently do not provide gluten-free, dairy-free or keto meal plans.

How often do you update your menu, and can I switch meals within my plan?

The menu is updated every 2 weeks and new meals are added to our meal list every month. You can always choose and change your meals as many times as you wish easily from your dashboard 48 hrs prior to the desired change date. Our cut-off time is 5:00 pm.

What happens if I'm not home during the delivery time slot?

This depends on the delivery note you left when placing your order. If it is “Leave it at the door”, the driver will keep it at your doorstep and you’ll receive a message that your order was delivered. If your note is “Get it by hand”, you’ll get a call to reschedule your delivery. In both ways, it is highly recommended to unpack the food and refrigerate it as soon as it arrives.

Do I have to reselect my meals for the shifted days after I skip days in my meal plan?

Sure. Meals on these days will be randomly selected from available options. Log in to your dashboard 48 hours beforehand to select your desired meals for those days.

What regions do you currently deliver to?

We deliver to almost all the Emirates. We are working very hard to extend our services to the few areas currently beyond our reach.

Is there a limit to how many days I can skip?

No, you can skip as many days as you wish from your meal plan.

How do I know which meal plan is right for my fitness goals?

You can do that by taking a quiz. You can also use our calorie calculator to calculate your daily caloric needs, this will help you choose the right meal plan variation. And if you think you need further assistance, our Nutritionist is a click away, you can easily book a consultation through our website or app.

Can I change my delivery address after placing an order?

Yes, of course you can do that through your dashboard. Keep in mind that any change should be made 48 hrs prior to the desired date of delivery. Our cut-off time is 5:00 pm.

Can I pause my meal plan temporarily?

Absolutely. If you are outside the country or just want to have a break, you can pause your subscription and resume it at your convenience. You can do that through your dashboard. Keep in mind that we’ll need 48h to accommodate this change.

Can I request specific portion sizes for my meals?

We cannot build our meals according to certain macros provided by the client. However, our lunch and dinner come in three different sizes already to cover the needs of everyone, and for the snacks, breakfast, and side salads it’s one size. But you can always customize your plan to add, remove or replace any meal you think is out of range for your fitness goal.

Can I add multiple addresses?

Yes, you can do that through your dashboard. You can add multiple addresses and choose different time slots for each address, and have your food delivered to the desired address with no extra charges! Always keep in mind that any change should be made 48 hrs prior to the desired date of delivery. Our cut-off time is 5:00 pm.

Is there a limit to the pause period?

Yes. The maximum time of meal plan pause is 45 days.

Are nutritional facts and calorie counts provided for each meal?

Yes, the energy in Calories and macros in grams of protein, fat and carbohydrates for each meal are provided on both the website and the label on the meal.

Do you offer contactless delivery options?

You can choose to take the delivered chiller bag either by hand or leave it at the door.

How far in advance do I need to notify you if I want to resume my meal plan?

You can resume your plan anytime from your dashboard 48 hours in advance. After resumption, your menu will be system generated, randomly chosen from the meals available on the shifted days. Make sure you choose your desired meals.

What is the shelf life of FitLab’s meals?

It is generally safe to consume ready-to-eat food within 3 days if it has been properly stored. We recommend that you consume the meal within 2 days to ensure the best quality and freshness.

Is there a fee associated with pausing the plan or skipping days?

No. of course not! You can skip days, pause and resume your meal plan with no extra charge.

Should I heat my FitLab Meals?

The label includes serving instructions, where we suggest the optimal way to enjoy the meal. However, feel free to consume the meal the way you like it. For heating, you can either choose a microwave or a stovetop. The average heating time for the microwave would be 60-90 seconds.

Can I skip a day on short notice, or is there a cut-off time?

Any changes should be made 48 hours in advance, before our cut-off time which is 5:00 pm.

What happens to my payment during a paused period?

Your money will be reserved until you resume your meal plan. Nothing will be lost with Fitlab.

What is the mode of payment accepted by FitLab?

You can pay by card, ApplePay and GooglePay. We accept all kinds of card payments. You can also split your payment in 4 interest-free installments with Tabby.

Can I cancel my plan? Will I get refunded?

If you decide to cancel your plan, we're here to help. An exit fee applies, and any refund will be based on the remaining days of your plan. Reach out to our support team for assistance.

What is the refund processing time?

Refunds typically take 5 to 7 business days to appear on your original payment method. If you haven't received it after this time and you've received a refund email from us, contact your bank for assistance.

Cook guilt-free Indian dishes at home with these 7 easy, wellness-friendly recipes designed for flavor, balance, and UAE kitchens.

May 30, 2025

International Meal Plans

7 Healthy Indian Recipes for UAE Home Kitchens in 2025

Indian cuisine is known for its vibrant spices, rich aromas, and comforting meals that bring people together. Across the UAE, Indian dishes remain a staple—not just among Indian families, but across a wide community of food lovers. And now, with more people focusing on nutrition, energy, and wellness, many home cooks are finding ways to give their favorite recipes a healthier spin.

The good news? You don’t have to give up flavor or tradition to eat well.

Whether you’re a long-time cook or just getting started, these 7 healthy Indian recipes are designed for UAE kitchens in 2025. They’re simple, nutritious, and full of flavor. Plus, the ingredients are easy to find at local markets—from Karama to Jumeirah.

Let’s dive in.

1. Quinoa Upma

A modern take on a South Indian classic. This recipe swaps semolina with quinoa for a protein-rich, gluten-free breakfast.

How to make it:

Rinse ½ cup quinoa and cook until fluffy.
In a pan, heat 1 tsp oil. Sauté mustard seeds, curry leaves, chopped onions, carrots, and peas.
Add quinoa. Stir well. Finish with lemon juice and fresh coriander.

Why it’s healthy:
Quinoa adds protein and essential amino acids. It also keeps you full longer—perfect for busy mornings.

Did you know?
Traditional upma uses semolina. This version boosts fiber and protein while staying just as satisfying.

Calories per serving: ~270 kcal

2. Tandoori Grilled Chicken

A leaner alternative to creamy curries. This version is full of smoky flavor—without the heaviness.

How to make it:

Marinate chicken with yogurt, lemon juice, garlic, ginger, turmeric, paprika, and garam masala.
Grill or air-fry until golden and fully cooked.
Serve with a fresh salad or roasted vegetables.

Why it’s healthy:
Low in fat, high in protein. Yogurt tenderizes the meat while keeping it moist—no need for cream.

Did you know?
Tandoori chicken traditionally cooks in a clay oven. This grilled version keeps the flavor with fewer calories.

Calories per serving: ~300 kcal

3. Palak Paneer with Low-Fat Paneer

This North Indian favorite gets a light makeover with reduced-fat paneer and minimal oil.

How to make it:

Blanch spinach and blend with garlic and green chili.
Cook the puree with cumin, tomatoes, and low-fat paneer.
Season and serve with brown rice or whole wheat roti.

Why it’s healthy:
High in iron and calcium, with fewer calories from fat. Great for muscle recovery and heart health.

Did you know?
Palak paneer is usually rich and creamy. This version is lighter and works for everyday meals.

Calories per serving: ~260 kcal

4. Vegetable Moong Dal Khichdi

A one-pot comfort meal that’s light, balanced, and easy to digest.

How to make it:

Rinse ½ cup moong dal and ½ cup brown rice.
In a pot, sauté cumin seeds. Add chopped carrots, peas, and zucchini.
Stir in dal and rice. Add turmeric and salt. Pour in 3 cups water. Cook until soft.
Garnish with coriander and ½ tsp ghee (optional).

Why it’s healthy:
Packed with protein, fiber, and antioxidants. Easy on the stomach and ideal for lunch or dinner.

Did you know?
Khichdi is a staple in Ayurvedic diets and is often used for detox or recovery.

Calories per serving: ~280 kcal

5. Besan Chilla (Savory Pancakes)

A quick, protein-packed pancake that’s great for breakfast or snacks.

How to make it:

Mix ½ cup gram flour (besan), chopped onion, coriander, turmeric, green chili, and water to make a thin batter.
Cook on a non-stick pan until golden on both sides.
Serve with mint chutney or yogurt.

Why it’s healthy:
Naturally gluten-free, high in iron and protein. Easy to make and very filling.

Did you know?
Besan chilla is a vegetarian favorite. It’s a great meal when you want something light but satisfying.

Calories per chilla: ~150 kcal

6. Cauliflower Rice Pulao

Low-carb, full of flavor, and ready in minutes.

How to make it:

Pulse cauliflower florets into rice-sized bits.
Sauté cumin seeds, onions, bell peppers, and peas.
Add cauliflower and cook covered for 5 minutes.

Why it’s healthy:
Lower in carbs and calories than traditional rice. High in fiber and vitamin C.

Did you know?
Cauliflower rice mimics the texture of rice with far fewer calories.

Calories per serving: ~120 kcal

7. Fruit and Nut Kheer with Coconut Milk

A dairy-free dessert that’s naturally sweet and full of good fats.

How to make it:

Cook ¼ cup soaked basmati rice in 1 cup coconut milk.
Add chopped dates, raisins, cardamom, and a pinch of saffron.
Top with roasted almonds and pistachios.

Why it’s healthy:
No refined sugar, plus healthy fats from coconut milk. Good for digestion and blood sugar balance.

Did you know?
This version is vegan and lactose-free. The dates add sweetness without a sugar crash.

Calories per serving: ~210 kcal

Cooking Healthy Indian Food in the UAE

In the UAE, it’s easy to find ingredients that support both traditional and modern Indian cooking. Whether you shop at Karama’s spice markets or large supermarkets in Jumeirah, the essentials are always within reach.

If you’re short on time, Fitlab’s healthy meal plans offer Indian-inspired options that save prep time without sacrificing taste.

Smart Tips for Healthier Indian Cooking in the UAE

Make your favorite dishes lighter with these tips:

Cook with less oil. Use 1–2 tsp per dish. Try olive, mustard, or coconut oil.
Switch to whole grains. Choose brown rice, quinoa, or whole wheat over white carbs.
Increase vegetable portions. Add chopped spinach, carrots, or bell peppers wherever possible.
Go easy on salt. Use lemon juice, herbs, or amchur for flavor.
Air-fry instead of deep-fry. Great for samosas, kebabs, and more.

These ideas, plus a balanced meal plan, can help you eat better consistently.

Common Mistakes to Avoid in Healthy Indian Cooking

Even with good intentions, it's easy to slip up when trying to make Indian food healthier. Here are a few mistakes to avoid:

Overusing oil: Even healthy oils can add up quickly. Stick to measured amounts instead of free-pouring.
Relying on store-bought sauces: These often contain added sugar and sodium. Try homemade spice blends instead.
Skipping protein: Many vegetarian Indian dishes can be low in protein. Add dal, tofu, or paneer to your meals.
Not balancing flavors: Cutting fat doesn't mean cutting taste. Use lemon juice, herbs, and roasted spices to keep dishes flavorful.
Serving oversized portions: Healthy meals can still lead to overeating if you don’t portion correctly. Use small bowls and plates to guide serving sizes.

With a few adjustments and awareness, you can keep Indian meals nourishing and full of flavor.

Final Thoughts

Healthy Indian cooking is totally doable—even in a fast-paced life.

All it takes is a few smart swaps, fresh ingredients, and simple prep. These 7 recipes are perfect for UAE kitchens looking for nutritious meals without compromising on flavor.

Try one or two this week—or let Fitlab take care of the hard part with flavorful, Indian-inspired meals delivered to your door.

Because eating well shouldn’t mean giving up what you love. It should mean enjoying it more—guilt-free.