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.

Tired of feeling tired? Learn which 8 simple foods can fuel your body and fight fatigue in sedentary work routines across the UAE.

April 28, 2025

Sedentary Lifestyle

8 Best Foods to Boost Energy for Sedentary Lifestyles in the UAE in 2025

Life in the UAE can be fast-paced, but many people spend most of their day sitting at desks or working indoors. This sedentary lifestyle often leads to low energy levels and fatigue.

The good news? What you eat can make a big difference. By adding energy-boosting foods to your diet, you can feel more energized and focused—even if you’re not very active. In this blog, we’ll share 8 simple foods that are perfect for anyone following a sedentary diet UAE .

We’ll also include easy meal ideas, tips for custom meal plans , and how a healthy food delivery service can help.

Why Energy Matters

When you sit for long periods, your body needs the right fuel to stay alert and productive. A poor diet full of processed snacks and sugary drinks can leave you feeling tired. On the other hand, eating nutrient-rich foods gives your body the energy it needs to function well. Let’s look at the best foods to include in your diet.

1. Whole Grains

Whole grains like oats, brown rice, and quinoa are great sources of energy. They provide steady fuel because they’re packed with complex carbs. These carbs release energy slowly, so you won’t feel sudden spikes or crashes.

Here’s how to enjoy them:

Start your day with oatmeal topped with fruit.
Swap white rice for quinoa in salads or bowls.

These small changes can make a big difference in your energy levels.

2. Nuts and Seeds

Nuts and seeds are full of healthy fats, protein, and fiber. Almonds, walnuts, chia seeds, and flaxseeds are excellent choices. They help keep your energy stable throughout the day.

Try these ideas:

Add chia seeds to smoothies or yogurt.
Keep a mix of nuts handy for a quick snack.

They’re easy to carry and perfect for busy days.

3. Eggs

Eggs are one of the best foods for energy. They’re rich in protein and vitamin B12, which helps turn food into energy. Hard-boiled eggs are portable, while scrambled eggs pair well with veggies.

Here’s how to use them:

Have boiled eggs as a mid-morning snack.
Add scrambled eggs to a veggie-packed breakfast bowl.

Eggs are versatile and easy to prepare.

4. Leafy Greens

Spinach, kale, and other greens are full of iron, magnesium, and antioxidants. Iron helps carry oxygen in your blood, which keeps you from feeling tired.

Try these tips:

Blend spinach into your morning smoothie.
Toss kale into salads or soups.

Greens are nutritious and easy to add to meals.

5. Bananas

Bananas are a quick source of energy. They’re high in carbs and potassium, which supports muscle function and hydration.

Here’s how to enjoy them:

Slice bananas onto cereal or yogurt.
Eat one as a snack when you need a boost.

They’re sweet, filling, and always convenient.

6. Sweet Potatoes

Sweet potatoes are a healthier alternative to regular potatoes. They’re packed with complex carbs, fiber, and vitamin A. Roasted or mashed, they’re a tasty way to fuel your day.

Try these ideas:

Serve roasted sweet potatoes with grilled chicken.
Mash them as a side dish for dinner.

They’re satisfying and easy to cook.

7. Greek Yogurt

Greek yogurt is higher in protein than regular yogurt. It keeps you full and provides steady energy. Plus, it contains probiotics, which support gut health.

Here’s how to use it:

Top yogurt with nuts and honey for breakfast.
Blend it into smoothies for added creaminess.

It’s a versatile option for any meal.

8. Dark Chocolate

Dark chocolate (with at least 70% cocoa) is rich in caffeine and antioxidants. It boosts mood and energy while satisfying your sweet tooth.

Try this tip:

Enjoy a square or two as an afternoon treat.

Just remember to eat it in moderation.

How to Add These Foods to Your Day

Now that you know which foods to focus on, here’s how to include them in your meals.

Breakfast Ideas

Oatmeal with banana slices and chia seeds.
Scrambled eggs with spinach and whole-grain toast.

Lunch Options

Quinoa salad with sweet potatoes, kale, and chicken.
A wrap with hummus, leafy greens, and boiled eggs.

Dinner Suggestions

Baked salmon with broccoli and brown rice.
Stir-fried tofu with veggies and quinoa.

These meals are simple, nutritious, and full of flavor.

Why Custom Meal Plans Help

If planning meals feels overwhelming, consider using custom meal plans . These plans take the guesswork out of cooking by providing step-by-step instructions. Many services in the UAE create menus tailored to sedentary lifestyles, ensuring you get balanced nutrition every day.

Healthy Food Delivery Services

For those who don’t have time to cook, a healthy food delivery service is a great option. These services deliver pre-made meals that are fresh and nutritious. Whether you want a protein-packed lunch or a veggie-heavy dinner, there’s something for everyone. They’re perfect for busy professionals who still want to eat well.

Sample Meal Plan

Here’s a simple meal plan featuring energy-boosting foods :

Monday

Breakfast: Greek yogurt with granola and banana slices.
Lunch: Quinoa bowl with sweet potatoes, spinach, and grilled chicken.
Dinner: Baked salmon with steamed broccoli and brown rice.
Snack: A handful of almonds and a square of dark chocolate.

Tuesday

Breakfast: Oatmeal topped with berries and chia seeds.
Lunch: Turkey wrap with hummus, kale, and avocado.
Dinner: Stir-fried tofu with mixed veggies and quinoa.
Snack: Carrot sticks with guacamole.

This plan is designed to keep you energized all day.

Final Thoughts

Adding energy-boosting foods to your diet doesn’t have to be hard. With a little planning, you can enjoy meals that make you feel great. Whether you’re cooking at home, using custom meal plans , or trying a healthy food delivery service , the key is to focus on nutrient-rich foods that fuel your body.

At Fitlab , we understand how challenging it can be to maintain a healthy lifestyle in the UAE. That’s why we offer personalized fitness programs and nutritional advice to help you reach your goals. Visit us today to learn how we can support your journey toward better health and sustained energy.

Small changes lead to big results. Start incorporating these foods into your routine, and soon you’ll notice a difference in how you feel. Here’s to staying energized and feeling your best!