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.

Make your meals healthier! Discover traditional Middle Eastern recipes full of heart-boosting ingredients like olive oil, nuts, and fresh veggies.

April 28, 2025

Traditional Meal Plans

8 Authentic Middle Eastern Dishes That Promote Heart Health in 2025

Middle Eastern cuisine is known for its bold flavors, vibrant colors, and health benefits. Many traditional dishes are naturally rich in heart-healthy ingredients like olive oil, nuts, legumes, and fresh vegetables. If you’re looking to improve your heart health while enjoying delicious meals, Middle Eastern cuisine has a lot to offer.

In this blog, we’ll explore 8 authentic dishes that are not only flavorful but also packed with nutrients to support your heart. These heart-healthy dishes are perfect for anyone interested in traditional UAE meals or exploring the region’s culinary heritage.

Why Middle Eastern Cuisine is Good for Your Heart

Middle Eastern food often features ingredients that are great for heart health. Olive oil, a staple in the region, is rich in healthy fats that reduce cholesterol. Nuts and seeds provide omega-3 fatty acids, which support heart function. Legumes like lentils and chickpeas are high in fiber, helping to lower blood pressure. Fresh herbs and spices like turmeric and cumin add flavor without extra salt or sugar. Let’s dive into some of the best heart-healthy dishes from the Middle East.

1. Hummus: A Creamy Favorite

Hummus is a classic Middle Eastern dip made from chickpeas, tahini (sesame seed paste), olive oil, lemon juice, and garlic. It’s rich in protein, fiber, and healthy fats—all of which are good for your heart. Here’s how to enjoy it:

Spread it on whole-grain bread or wraps.
Use it as a dip for fresh veggies like carrots or cucumbers.
Pair it with grilled chicken or fish for a balanced meal.

Hummus is versatile, nutritious, and easy to make at home.

2. Tabouleh: A Fresh Salad

Tabouleh is a refreshing salad made with parsley, tomatoes, bulgur wheat, lemon juice, and olive oil. Parsley is packed with antioxidants, while olive oil provides heart-healthy fats. Here’s why tabouleh is great:

It’s low in calories but high in nutrients.
The lemon juice adds vitamin C, which supports immunity.
Bulgur wheat is a whole grain, making it rich in fiber.

Tabouleh is perfect as a side dish or a light lunch.

3. Fattoush: A Crunchy Delight

Fattoush is another Middle Eastern salad, featuring mixed greens, cucumbers, tomatoes, radishes, and crispy pieces of pita bread. It’s dressed with olive oil, lemon juice, and sumac. This dish is heart-healthy because:

The veggies are full of vitamins and minerals.
Sumac adds flavor without extra sodium.
Whole-grain pita bread provides fiber.

Fattoush is a great way to enjoy fresh produce while keeping your heart happy.

4. Mujadara: A Comforting Dish

Mujadara is a comforting dish made with lentils, rice, and caramelized onions. Lentils are a fantastic source of plant-based protein and fiber, both of which are good for heart health. Here’s how to enjoy it:

Serve it as a main dish with a side of yogurt.
Add a sprinkle of toasted nuts for extra crunch and healthy fats.
Pair it with a simple green salad for added freshness.

Mujadara is hearty, nutritious, and easy to prepare.

5. Stuffed Grape Leaves (Warak Enab)

Stuffed grape leaves, also known as warak enab, are made by stuffing grape leaves with a mixture of rice, herbs, and sometimes ground meat. They’re heart-healthy because:

Grape leaves are low in calories and rich in antioxidants.
The filling often includes herbs like mint and dill, which have anti-inflammatory properties.
Using lean meat or skipping meat altogether keeps the dish light.

These bite-sized rolls are perfect as appetizers or snacks.

6. Shakshuka: A Breakfast Classic

Shakshuka is a popular breakfast dish made by poaching eggs in a spiced tomato sauce. It’s heart-healthy because:

Tomatoes are rich in lycopene, an antioxidant that supports heart health.
Olive oil adds healthy fats.
Eggs provide protein and essential nutrients.

Shakshuka is quick to make and perfect for brunch or dinner.

7. Baba Ghanoush: A Smoky Dip

Baba ghanoush is a smoky dip made from roasted eggplant, tahini, olive oil, lemon juice, and garlic. Eggplants are rich in fiber and antioxidants, making this dish heart-friendly. Here’s how to enjoy it:

Spread it on whole-grain crackers or bread.
Use it as a dip for raw veggies.
Pair it with grilled meats or falafel for a balanced meal.

Baba ghanoush is creamy, flavorful, and easy to make at home.

8. Kebabs with Grilled Vegetables

Kebabs are skewers of marinated meat, often served with grilled vegetables. To make them heart-healthy:

Choose lean cuts of meat like chicken or turkey.
Marinate the meat with olive oil, lemon juice, and spices instead of heavy sauces.
Add plenty of vegetables like bell peppers, zucchini, and onions.

Grilled kebabs are flavorful, satisfying, and packed with nutrients.

Sample Menu of Heart-Healthy Dishes

Here’s a sample menu to inspire you to try these heart-healthy dishes :

Breakfast

Shakshuka with whole-grain bread.
A side of fresh fruit like oranges or berries.

Lunch

Mujadara with a side of tabouleh.
A bowl of lentil soup flavored with cumin and turmeric.

Dinner

Grilled chicken kebabs with roasted vegetables.
A serving of baba ghanoush with whole-grain crackers.

Snack

Hummus with carrot sticks or cucumber slices.
A handful of mixed nuts like almonds and walnuts.

This menu highlights how easy it is to incorporate heart-healthy dishes into your daily meals.

Tips for Making Heart-Healthy Meals

To make the most of these dishes, follow these tips:

Use Healthy Oils : Opt for olive oil instead of butter or processed oils.
Add More Veggies : Include a variety of colorful vegetables in your meals.
Choose Lean Proteins : Use chicken, turkey, or plant-based proteins like lentils and chickpeas.
Limit Salt : Use herbs and spices like cumin, turmeric, and sumac for flavor instead of salt.

These tips will help you create meals that are both delicious and good for your heart.

How Fitlab Can Help

If you’re inspired to try these heart-healthy dishes but need guidance, Fitlab is here to help. Our team specializes in creating nutritious recipes that celebrate traditional UAE meals while promoting modern wellness.

Whether you’re looking for meal plans, cooking classes, or personalized advice, we’ve got you covered. Visit us today to learn how we can support your journey toward healthier eating.

Final Thoughts

Middle Eastern cuisine offers a wide range of heart-healthy dishes that are both delicious and nutritious. From creamy hummus to smoky baba ghanoush, these dishes are packed with ingredients that support heart health. By incorporating them into your meals, you can enjoy the flavors of the Middle East while taking care of your heart.

Start small by trying one or two dishes at a time. Over time, you’ll discover how these meals can transform your diet. Here’s to healthier eating inspired by the rich traditions of the Middle East!