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.

Fuel weight loss with these 9 protein-rich snacks—Dubai-ready, easy to prep, and packed with flavor and nutrition.

May 30, 2025

Weight Loss

9 High-Protein Snacks for Weight loss in Dubai in 2025

In a city that never slows down, staying committed to your health goals can feel like a full-time job. Whether you’re navigating long workdays, late dinners, or endless social invites, it’s easy to let snacks derail your progress.

But what if snacks were actually part of your weight loss strategy?

When done right, high-protein snacks can help curb hunger, support fat burning, and keep your energy stable. Especially in Dubai’s climate and fast-paced lifestyle, you need options that are quick, cooling, and nutrient-rich.

Here are 9 satisfying, high-protein snacks perfect for weight loss in Dubai—designed to fuel your day without weighing you down.

1. Boiled Eggs with Za’atar

A Middle Eastern classic with a nutritional twist.

Why it works

Eggs are one of the most complete sources of protein, packed with essential amino acids, vitamin D, and healthy fats. Pairing them with za’atar—a blend of sumac, sesame seeds, and herbs—not only enhances flavor but adds anti-inflammatory benefits.

How to make it

Boil 2–3 eggs to your liking (soft-boiled for 7 minutes, hard-boiled for 10–12).
Peel, slice in half, and sprinkle with za’atar and sea salt.
Optional: Drizzle olive oil or top with labneh for creaminess.

Tip

Keep a batch in the fridge and pair with sliced cucumber or cherry tomatoes for a full snack plate.

2. Greek Yogurt with Chia and Berries

A creamy, cooling combo that supports gut health and energy.

Why it works

Greek yogurt is high in protein and probiotics, which support digestion and immunity. Chia seeds add fiber and healthy omega-3 fats, while berries bring antioxidants and natural sweetness.

How to make it

Mix ½ cup low-fat Greek yogurt with 1 tbsp chia seeds.
Add blueberries, strawberries, or chopped apple.
Let sit 5–10 minutes so chia absorbs liquid.

Tips

Add a dash of cinnamon or cocoa powder for a flavor twist.
Want something ready-made? This combo is part of Fitlab’s healthy meal plans, ideal for busy mornings or midday breaks.

3. Grilled Chicken Skewers

Protein-packed and meal-prep friendly.

Why it works

Chicken breast is low in fat and rich in lean protein—perfect for post-gym snacking or a quick mini-meal. Grilling brings out smoky flavor without extra calories.

How to make it

Cube 200g skinless chicken breast.
Marinate with lemon juice, garlic, paprika, and a pinch of salt.
Skewer and grill for 10–12 minutes until fully cooked.

Variations

Try a yogurt marinade with turmeric and cumin for a desi version.
Serve with cucumber sticks or mint yogurt dip for added freshness.

Prep tip

Batch-cook 5–6 skewers at once and store them in the fridge. Grab-and-go snacks don’t get easier than this.

4. Roasted Chickpeas

A crunchy snack that rivals chips—minus the guilt.

Why it works

Chickpeas offer plant-based protein and slow-digesting carbs that keep you full. Roasting transforms them into a crispy, satisfying bite.

How to make it

Drain and rinse a can of chickpeas. Pat dry.
Toss with 1 tbsp olive oil, paprika, garlic powder, and cumin.
Roast at 200°C for 30–35 minutes, shaking halfway.

Pro tips

Add a pinch of cayenne or black lime powder for regional flavor.
Store in an airtight jar for up to a week.

5. Cottage Cheese with Cucumber and Mint

Refreshing and protein-packed—perfect for hot Dubai days.

Why it works

Cottage cheese is a slow-digesting protein source (casein), making it ideal for sustained energy. Cucumber and mint add hydration and coolness—perfect for hot afternoons.

How to make it

Mix ½ cup cottage cheese with chopped cucumber and mint.
Add lemon juice, a pinch of black salt, and cracked pepper.
Top with roasted pumpkin or sunflower seeds for crunch.

Variations

Swap mint for parsley or coriander.
Add a spoon of pomegranate arils for natural sweetness.

6. Protein-Packed Smoothie

A quick blend-and-go option that actually fills you up.

Why it works

Smoothies combine protein, fiber, and healthy fat in one fast drink. Unlike sugary ones from cafés, making your own gives you full control.

How to make it

Add 1 scoop protein powder (plant or whey) to blender.
Add ½ banana, 1 tbsp peanut butter, a handful of spinach, and ½ cup almond milk.
Blend until creamy. Add ice for thickness.

Tips

Freeze ingredients in zip-locks for quicker prep.
You can find balanced smoothies like this in Fitlab’s healthy eating plans.

7. Edamame with Sea Salt

Minimal prep, maximum nutrition.

Why it works

Edamame (young soybeans) are high in plant protein and rich in iron, calcium, and folate—great for vegans or those on meat-free days.

How to make it

Boil frozen edamame pods in salted water for 5–6 minutes.
Drain, season with sea salt or lemon zest, and serve warm.

Snack hack

Sprinkle chili flakes or tamari sauce for a savory punch.

8. Tuna Lettuce Boats

Fresh, protein-rich, and low on carbs.

Why it works

Tuna is an excellent source of lean protein and omega-3 fats. Using lettuce instead of bread keeps it light and crunchy.

How to make it

Mix canned tuna with Greek yogurt or avocado mash.
Add finely chopped onions, celery, and herbs.
Scoop into large romaine or iceberg lettuce leaves.

Toppings

Squeeze of lemon
Crushed nuts or seeds
A dash of hot sauce if you like heat

9. Almond Butter-Stuffed Dates

Naturally sweet and deeply satisfying.

Why it works

Dates give quick energy, fiber, and essential minerals. Pairing them with nut butter balances the sugar with fat and protein.

How to make it

Pit 2 Medjool dates.
Fill each with 1 tsp almond butter.
Sprinkle with crushed walnuts or chia seeds.

Bonus

This snack feels indulgent but is packed with nutrition. It’s also featured in many Fitlab meals for clean energy and satiety.

🕒 Smart Snacking Schedule

Timing matters. Here’s how to fit snacks into your day strategically:

Time Slot	Best Options	Why It Works
Morning (9–11 AM)	Eggs, yogurt bowls	Boosts energy, prevents cravings
Afternoon (3–5 PM)	Smoothies, chickpeas, cottage cheese	Fights fatigue, prevents overeating
Post-Workout	Chicken skewers, tuna boats, protein shake	Aids recovery and muscle retention

🔁 Healthy Snack Swaps

Craving	Swap With
Chips	Roasted chickpeas
Chocolate bar	Almond butter-stuffed dates
Sugary yogurt cups	Greek yogurt with berries
Toast with jam	Cottage cheese + pomegranate

These swaps support healthy eating while still satisfying your taste buds.

🌍 Why These Snacks Work in the UAE

Dubai’s unique lifestyle—late dinners, high heat, and busy schedules—requires food that’s fast, filling, and nourishing. These snacks tick all the boxes:

Easy to make or prep in advance
Adapted to local flavors (za’atar, mint, dates)
Light enough for the heat but satisfying enough for long days
Easily integrated into Fitlab’s healthy meal plans

💬 Final Thoughts: Snack Smart, Live Better

You don’t need to give up snacking to lose weight. You just need to snack smarter.

By choosing high-protein snacks that are easy, portable, and satisfying, you’re making progress with every bite. Whether you're managing your weight, boosting your energy, or simply trying to eat better, these ideas are designed to work with your lifestyle.

Start small. Try one new snack this week. Prep ahead if you can. Or explore healthy pre-prepped options like those from Fitlab to make things easier.

Healthy eating doesn’t have to be hard—it just needs better habits. And one great snack at a time, you’ll get there.