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.

Want better energy while sitting all day? Try these 9 nutrition strategies designed for UAE professionals managing a sedentary lifestyle.

April 28, 2025

Sedentary Lifestyle

9 Balanced Diet Tips to Combat a Sedentary Lifestyle in Dubai in 2025

Living and working in Dubai often means long hours at a desk or sitting indoors due to work commitments. While this sedentary lifestyle is common, it can take a toll on your health if you don’t pay attention to what you eat. Poor food choices like processed snacks, sugary drinks, and fast food can lead to weight gain, fatigue, and other health issues.

On the flip side, following a balanced diet can help you stay healthy, energized, and productive—even if you’re not very active. In this blog, we’ll share 9 practical tips to improve your nutrition and combat the challenges of a sedentary lifestyle, all tailored for professionals in Dubai seeking nutrition for sedentary lifestyles .

Why Nutrition Matters for Sedentary Lifestyles

When you spend most of your day sitting, your body burns fewer calories. This makes it even more important to focus on what you eat. A poor diet can leave you feeling sluggish, unmotivated, and prone to weight gain. On the other hand, eating nutrient-rich foods helps maintain energy levels, supports digestion, and keeps your mind sharp. Let’s dive into the tips!

1. Focus on Lean Proteins

Protein is essential for building and repairing tissues, keeping you full, and supporting muscle health. For people with sedentary jobs, lean proteins like chicken, fish, tofu, eggs, and legumes are ideal. These foods provide nutrients without adding extra fat.

Here’s how to include them in your meals:

Add grilled chicken or baked salmon to salads or grain bowls.
Snack on boiled eggs or hummus with veggies.
Use lentils or beans as a base for soups and stews.

Lean proteins keep you satisfied and support muscle health, which is especially important if you sit all day.

2. Load Up on Fiber

Fiber is crucial for digestion and helps you feel full longer. Foods like whole grains, fruits, vegetables, and beans are excellent sources. If you sit all day, fiber can prevent bloating and sluggishness caused by poor digestion.

Try these ideas:

Swap white bread for whole-grain options.
Add beans or chickpeas to salads, soups, or wraps.
Snack on fresh fruits like apples or pears instead of chips.

Small swaps can make a big difference in your overall health.

3. Choose Healthy Fats

Not all fats are bad! Healthy fats from avocados, nuts, seeds, and olive oil are good for your heart and brain. They also provide steady energy, which is perfect for combating the fatigue that comes with a sedentary lifestyle.

Here’s how to enjoy them:

Spread avocado on whole-grain toast for breakfast.
Sprinkle chia seeds or flaxseeds into smoothies or yogurt.
Drizzle olive oil over roasted veggies or salads.

These fats are filling and nutritious, making them a great addition to your meals.

4. Limit Processed Foods

Processed foods like chips, cookies, and frozen meals are high in unhealthy fats, sugar, and salt. These can leave you feeling tired and contribute to weight gain. Instead, choose fresh, whole foods whenever possible.

Try this tip:

Replace packaged snacks with fruits, nuts, or yogurt.
Cook meals at home using fresh ingredients instead of relying on takeout.

Your body will thank you for the change, and you’ll feel more energized throughout the day.

5. Stay Hydrated

Drinking enough water is vital for energy and overall health. Dehydration can cause fatigue, headaches, and poor concentration—especially if you’re sitting all day. Many people in Dubai forget to drink enough water because of their busy schedules.

Here’s how to stay hydrated:

Keep a water bottle at your desk and sip throughout the day.
Start your morning with a glass of water before breakfast.
Infuse water with lemon, cucumber, or mint for added flavor.

Staying hydrated boosts your mood, focus, and productivity.

6. Watch Portion Sizes

Sitting for long periods means you burn fewer calories, so portion control is important. Overeating—even healthy foods—can lead to weight gain. Use smaller plates and be mindful of serving sizes to avoid overeating.

Try this tip:

Fill half your plate with vegetables, one-quarter with protein, and one-quarter with carbs.
Avoid eating directly from large packages or containers.

This simple rule ensures balanced meals and prevents overeating.

7. Include More Vegetables

Vegetables are packed with vitamins, minerals, and antioxidants. They’re low in calories but high in nutrients, making them perfect for a sedentary diet in UAE . Adding more veggies to your meals can improve digestion, boost immunity, and keep you feeling full.

Here’s how to add them:

Roast a mix of veggies like broccoli, carrots, and zucchini for dinner.
Add spinach or kale to smoothies or omelets for a nutrient boost.
Snack on raw veggies like cucumber slices or bell pepper strips.

More veggies mean better health and more energy.

8. Cut Back on Sugar

Too much sugar can lead to energy crashes and weight gain. It’s found in sodas, desserts, and even some “healthy” snacks. Reducing sugar intake is one of the best wellness tips for anyone with a desk job.

Try this idea:

Swap sugary drinks for herbal teas or infused water.
Choose dark chocolate (70% cocoa or higher) instead of candy bars.
Read labels to avoid hidden sugars in packaged foods.

Cutting back on sugar helps stabilize your energy levels and improves your overall health.

9. Plan Ahead

Meal planning is a game-changer for busy professionals. By preparing meals in advance, you avoid last-minute unhealthy choices. Planning ahead ensures you always have nutritious options available, even on your busiest days.

Here’s how to start:

Spend an hour on Sunday prepping meals for the week.
Keep healthy snacks like nuts, fruit, or yogurt at your desk.
Use simple recipes that require minimal effort but pack a nutritional punch.

Planning ahead reduces stress and keeps you on track.

How Custom Meal Plans and Delivery Services Can Help

If meal prep feels overwhelming, there are ways to simplify the process. Many professionals in Dubai turn to custom meal plans or healthy food delivery services to save time and stay consistent.

Custom Meal Plans : These are tailored to your dietary needs and preferences, taking the guesswork out of eating healthy. Whether you’re looking to lose weight, boost energy, or simply eat better, custom plans can help.
Healthy Food Delivery Services : If you don’t have time to cook, consider a service that delivers fresh, nutritious meals straight to your door. These meals are designed by nutritionists and chefs, ensuring you get balanced, delicious food without the hassle.

Both options are convenient and perfect for busy professionals who want to stick to a balanced diet .

Sample Meal Plan

Here’s a simple diet for sitting jobs that’s easy to follow:

Monday

Breakfast: Greek yogurt with granola, berries, and a drizzle of honey.
Lunch: Grilled chicken salad with mixed greens, quinoa, and avocado.
Dinner: Baked salmon with roasted veggies and brown rice.
Snack: Carrot sticks with hummus.

Tuesday

Breakfast: Smoothie with spinach, banana, almond milk, and chia seeds.
Lunch: Turkey wrap with avocado, lettuce, and tomato.
Dinner: Stir-fried tofu with broccoli, bell peppers, and soba noodles.
Snack: A handful of almonds and an apple.

This plan is nutritious, filling, and easy to prepare. It ensures you’re getting a variety of nutrients to combat the effects of a sedentary lifestyle.

Final Thoughts

Eating well doesn’t have to be complicated, even if you lead a sedentary lifestyle. By focusing on lean proteins, fiber, healthy fats, and whole foods, you can stay healthy and energized. Whether you’re planning meals yourself or leaning on custom meal plans and healthy food delivery services , the key is consistency.

At Fitlab , we specialize in helping busy professionals in Dubai achieve their wellness goals. From personalized nutrition advice to fitness programs designed for sedentary lifestyles, we’re here to support you every step of the way. Visit us today to learn how we can help you live healthier and feel your best.

Start small, stay consistent, and watch how these changes improve your health over time. Here’s to thriving, even with a desk job!