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.

Beat the heat with these low-fat Middle Eastern salads—hydrating, herby, and perfect for light summer meals across the UAE.

May 30, 2025

Middle Eastern Meal Plans

8 Low-Fat Middle Eastern Salads Perfect for UAE Summers in 2025

Summer in the UAE isn’t just about high temperatures—it’s also when our bodies crave lighter, refreshing meals. And what better way to satisfy that craving than with salads that are both nourishing and rooted in Middle Eastern tradition?

Middle Eastern cuisine naturally lends itself to healthy eating. Its salads are packed with fresh herbs, fiber-rich vegetables, and tangy citrus. They don’t rely on creamy dressings or heavy oils to taste great. Instead, they shine with clean, bold flavors and simple ingredients that work well with warm-weather appetites.

Here’s a collection of 8 low-fat Middle Eastern salads that are ideal for your summer diet. They’re easy to make, satisfying, and perfect for UAE kitchens—from quick weekday meals to entertaining on the weekend.

1. Tabbouleh

A refreshing Levantine staple made with bulgur wheat, parsley, tomatoes, mint, and lemon juice.

How to make it:

Rinse 1/2 cup of fine bulgur and soak in hot water until soft.
Finely chop 2 bunches of parsley, 1 large tomato, 4 sprigs of mint, and 2 spring onions.
Mix all the ingredients with lemon juice, a drizzle of olive oil (optional), and salt.
Chill for 30 minutes before serving.

Low-fat adaptation:
Use minimal olive oil or skip it entirely. The lemon juice and mint bring plenty of brightness.

Extra tip:
Chill it for an hour before serving. This helps the bulgur absorb all the zesty flavor.

Calories per serving: ~160 kcal

2. Fattoush

Crispy pita chips, fresh vegetables, and a zingy dressing make this salad a favorite across Lebanon and the Gulf.

How to make it:

Chop 1 cucumber, 2 tomatoes, 1 radish, 1 romaine heart, and a handful of parsley.
Toast 1–2 pieces of whole wheat pita until crispy, then break into small pieces.
Mix vegetables and pita in a bowl. Toss with lemon juice, a splash of pomegranate molasses, and a pinch of sumac.

Low-fat adaptation:
Use baked or air-fried pita instead of fried. For dressing, stick with lemon juice and just a teaspoon of olive oil or use fat-free yogurt.

Extra tip:
Add sumac to the dressing. It gives a tangy, citrus-like flavor without any added fat.

Calories per serving: ~180 kcal

3. Cucumber Yogurt Salad (Khyar Bi Laban)

A light salad made with chopped cucumber, low-fat yogurt, garlic, and mint.

How to make it:

Peel and finely dice 2 cucumbers.
In a bowl, mix with 1 cup of low-fat yogurt, 1 clove of minced garlic, and a handful of chopped mint.
Add salt to taste and chill before serving.

Low-fat adaptation:
Use low-fat or Greek yogurt to reduce fat while maintaining creaminess.

Serving idea:
Serve chilled as a side with grilled kebabs, or use it as a dip.

Calories per serving: ~100 kcal

4. Balela (Chickpea Salad)

A protein-rich salad of chickpeas, tomatoes, parsley, onions, and lemon juice.

How to make it:

Rinse and drain 2 cups of canned chickpeas.
Finely chop 1 tomato, 1 small red onion, and a bunch of parsley.
Toss with lemon juice, garlic, a pinch of cumin, and a drizzle of olive oil (optional).

Low-fat adaptation:
Rinse canned chickpeas thoroughly and skip any oil. Add a dash of cumin, paprika, or za’atar for flavor.

Extra tip:
This salad keeps well for 2 days in the fridge, making it perfect for meal prep.

Calories per serving: ~220 kcal

5. Arabic Tomato and Onion Salad

A classic salad made with fresh tomatoes, thinly sliced onion, parsley, and lemon juice.

How to make it:

Slice 2 ripe tomatoes and 1 small red onion thinly.
Chop a handful of parsley.
Mix all ingredients in a bowl with lemon juice, a sprinkle of sumac, and salt to taste.
Let it sit for 10 minutes before serving.

Low-fat adaptation:
Use zero oil and enhance flavor with sumac or a pinch of black pepper.

Extra tip:
Let it sit for 10 minutes before serving. This allows the juices to combine beautifully.

Calories per serving: ~90 kcal

6. Roasted Eggplant and Tomato Salad (Batinjan Mtabbal)

A smoky salad made with grilled or roasted eggplant, tomatoes, garlic, and parsley.

How to make it:

Roast 1 large eggplant until soft and charred.
Scoop out the flesh and chop finely.
Mix with diced tomatoes, minced garlic, chopped parsley, lemon juice, and salt.
Optional: Add a teaspoon of tahini for creaminess.

Low-fat adaptation:
Roast the eggplant instead of frying. Use just a teaspoon of tahini if needed—or skip it entirely for an even lighter version.

Serving idea:
Top with pomegranate seeds for a touch of sweetness and color.

Calories per serving: ~130 kcal

7. Lentil and Herb Salad

Made with cooked brown lentils, parsley, tomatoes, scallions, and a lemon-garlic dressing.

How to make it:

Boil 1 cup brown lentils until just tender. Drain and cool.
Finely chop tomatoes, parsley, scallions, and mint.
Combine all ingredients with lemon juice and a pinch of garlic powder.
Toss gently and refrigerate before serving.

Low-fat adaptation:
Keep the dressing light—just lemon juice, garlic, and a drizzle of olive oil if needed.

Extra tip:
Serve slightly chilled for better flavor and texture.

Calories per serving: ~200 kcal

8. Quinoa Tabbouleh

A modern, gluten-free variation of traditional tabbouleh using quinoa instead of bulgur.

How to make it:

Cook 1/2 cup quinoa and let it cool.
Finely chop parsley, mint, tomatoes, and cucumbers.
Mix all ingredients with lemon juice and salt. Chill before serving.
Optional: Add a small drizzle of olive oil for richness.

Low-fat adaptation:
Leave out the oil. Lemon juice, mint, and parsley give it all the flavor it needs.

Extra tip:
Add a few diced cucumbers for extra crunch and hydration.

Calories per serving: ~170 kcal

How to Make These Salads Part of Your Summer Routine

These salads can be more than just a side—they can be your main meal. Here’s how to make them work for you:

Prep 2–3 salads ahead of time and store them in the fridge. Most stay fresh for 1–2 days.
Add grilled chicken, shrimp, or tofu for extra protein.
Pair them with whole wheat pita, hummus, or a light soup for a full, satisfying meal.

Salads are especially helpful during hot days or fasting periods when your appetite dips but your body still needs nourishment.

Tips for Prepping Salads During UAE Summers

Prepping ahead can save time, reduce food waste, and help you stay consistent with your healthy eating goals. Here are a few practical tips:

Chop veggies in batches: Store cucumbers, tomatoes, and onions in airtight containers lined with paper towels to stay fresh longer.
Use herbs generously: Parsley, mint, and coriander not only boost flavor but also add cooling benefits during hot days.
Make dressings separately: Store light lemon-based dressings in jars and add them only when serving to avoid sogginess.
Cool grains before mixing: Let quinoa or lentils cool before combining to keep salads crisp and fresh.
Add protein last: If you're mixing in chicken or eggs, store them separately and combine just before eating.

What Makes These Salads Ideal for UAE Summers

The key to a great summer meal in the UAE lies in hydration, freshness, and ease of digestion. These salads offer:

High water content from cucumbers, tomatoes, and leafy greens
Digestive benefits from herbs and lemon juice
Minimal oil or fat, reducing heaviness and fatigue post-meal
Versatility—you can serve them as mains, sides, or light snacks

Including them regularly in your meals can support weight goals, keep you cool, and promote overall wellness, especially in high temperatures.

Final Thoughts

You don’t need heavy dressings or fancy ingredients to eat well during summer. These 8 low-fat Middle Eastern salads are simple, flavorful, and perfect for life in the UAE.

They celebrate the best of traditional flavors—without the heaviness. And if you’re short on time? Fitlab’s healthy meal plans feature fresh, chef-prepared salads tailored for your goals.

Stay cool, eat light, and let every bite bring you closer to better health this season.