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.

Need keto lunch inspo in Dubai? Try these 9 high-fat, low-carb recipes made for busy professionals who want results without the hassle.

May 30, 2025

Keto Meal Plans

9 Keto-Friendly Lunch Ideas for Dubai Professionals in 2025

Working a 9-to-6 (or 9-to-9, let’s be honest) job in Dubai often means lunch is either a rushed affair or a heavy indulgence that makes you sluggish for the rest of the day. But what if your lunch could actually support your energy, help with weight goals, and keep your focus sharp—all while being low-carb?

If you're following a keto or low-carb diet in the UAE, you know how tough it can be to find meals that are both office-friendly and satisfying. Whether you’re at your desk in DIFC, on-site in Jebel Ali, or remote-working from a café in Jumeirah, these keto lunch recipes are designed for Dubai professionals who want to eat clean without fuss.

Here are 9 keto-friendly lunch ideas packed with flavor, healthy fats, and nutrients to fuel your workday.

1. Grilled Chicken Caesar Lettuce Wraps

Why it works
This wrap transforms a heavy Caesar salad into a light, low-carb lunch that still delivers on flavor. Romaine lettuce acts as a crunchy base, while grilled chicken provides clean protein without added sugars or breading. It’s refreshing, filling, and easy to prepare ahead of time.

How to make it

Grill chicken breast with olive oil, garlic, and lemon until golden and cooked through.
Allow to cool slightly, then slice thinly.
Use large romaine lettuce leaves as your wrap base.
Add chicken, freshly grated Parmesan, and a drizzle of keto-friendly Caesar dressing.
Roll like a taco or secure with toothpicks.

Serving tip
Add a side of cherry tomatoes or cucumber spears for extra crunch and hydration.

2. Zucchini Noodles with Creamy Pesto

Why it works
Zoodles (zucchini noodles) are a classic pasta alternative for anyone on a keto or low-carb diet. They absorb flavors beautifully and keep the meal light but satisfying. The creamy pesto not only enhances taste but adds healthy fats that align perfectly with a keto lifestyle in the UAE.

How to make it

Use a spiralizer to create zucchini noodles (zoodles).
Sauté zoodles in olive oil for 2–3 minutes—just enough to soften slightly.
In a blender, combine fresh basil, pine nuts, olive oil, garlic, Parmesan, and a spoon of cream cheese for richness.
Toss the pesto into the zoodles and serve immediately.

Serving tip
Top with grilled chicken or sautéed mushrooms for extra protein and depth.

3. Egg Salad Avocado Boats

Why it works
Combining two keto staples—eggs and avocado—this dish is rich, satisfying, and full of healthy fats. It requires no heating, making it a perfect packed lunch for hot Dubai afternoons. Plus, it’s portion-controlled and incredibly nutrient-dense.

How to make it

Hard-boil 2 eggs, then peel and mash them in a bowl.
Mix with 1 tbsp mayo, ½ tsp mustard, salt, pepper, and optional paprika.
Halve a ripe avocado and remove the pit.
Scoop a portion of egg salad into each half.

Serving tip
Top with pumpkin seeds or a sprinkle of chili flakes for added texture and spice.

4. Cauliflower Rice Chicken Stir-Fry

Why it works
A stir-fry is the ultimate quick lunch, and cauliflower rice makes it keto-friendly without losing the comfort of traditional fried rice. This dish is rich in fiber and protein, and can be cooked in one pan—making it a favorite for meal prepping Dubai professionals.

How to make it

Pulse raw cauliflower florets in a food processor until rice-sized.
Sauté in olive oil with minced garlic, spring onion, and a splash of soy or coconut aminos.
Add diced chicken breast, cooked through with a pinch of salt and pepper.
Toss in chopped bell peppers, zucchini, or spinach.
Cook until veggies are soft but still bright.

Serving tip
Add a soft-boiled egg on top or finish with sesame seeds and a squeeze of lime.

5. Tuna Cucumber Sushi Rolls

Why it works
Craving sushi on keto? These cucumber rolls are fresh, hydrating, and satisfy your sushi urge without rice. Tuna brings lean protein and omega-3s, while cream cheese adds richness—perfect for an easy, cooling lunch.

How to make it

Use a vegetable peeler or mandoline to slice cucumber into long, thin ribbons.
In a bowl, mix canned tuna with cream cheese, lemon juice, and a pinch of salt.
Lay a cucumber strip flat, place a spoon of tuna mixture at one end, and roll tightly.
Repeat and secure with toothpicks if needed.

Serving tip
Serve with a small bowl of soy sauce or wasabi mayo for dipping.

6. Keto Shakshuka with Halloumi

Why it works
Middle Eastern comfort food done keto. Shakshuka, traditionally made with poached eggs in a spiced tomato and pepper sauce, is a regional favorite across the UAE and broader Levant. It’s rich in flavor, naturally low in carbs, and packed with essential nutrients. Grilled halloumi adds a delicious salty edge and some extra protein.

How to make it

Cook chopped tomatoes, garlic, onion, and bell peppers in olive oil until softened.
Add cumin, paprika, and chili flakes for warmth and depth.
Crack in 2–3 eggs and simmer on low until the whites are set but yolks are still runny.
Grill or pan-fry thick slices of halloumi and place on top before serving.

Serving tip
This dish is delicious straight from the skillet and pairs well with a side of olives or a small rocket salad.

Why it works
Middle Eastern comfort food done keto. Eggs and tomatoes make a hearty base, and grilled halloumi adds satisfying saltiness.

How to make it

Cook tomatoes, garlic, and bell peppers in olive oil.
Crack in 2–3 eggs and simmer until set.
Top with grilled halloumi slices.

7. Chicken Avocado Salad with Olive Oil Dressing

Why it works
This salad is anything but bland. With juicy grilled chicken, creamy avocado, and crisp greens, it’s loaded with textures and nutrients. Ideal for packed lunches or light office dinners, it’s keto-compliant and refreshing.

How to make it

Grill chicken breast and slice thinly.
Toss with mixed greens (like rocket, spinach, and romaine), avocado slices, cherry tomatoes, and black olives.
Drizzle with extra virgin olive oil and fresh lemon juice.
Season with salt, pepper, and a sprinkle of oregano.

Serving tip
Top with feta or crushed walnuts for extra flavor and fat.

8. Keto Stuffed Bell Peppers

Why it works
These colorful bell peppers are a complete meal on their own. They’re high in fiber and antioxidants and easy to batch prep. Minced meat and cheese give them protein and richness without needing any grains.

How to make it

Cut bell peppers in half lengthwise and remove seeds.
Sauté minced beef or chicken with garlic, spinach, and herbs.
Mix in shredded cheese and a spoon of tomato paste.
Fill each pepper half generously and bake at 180°C for 20–25 minutes.

Serving tip
Serve with a side of tzatziki or a handful of fresh rocket leaves.

9. Eggplant Lasagna Stacks

Why it works
Lasagna is one of the most missed comfort foods on keto. These eggplant stacks mimic the texture and flavor without any pasta, layering in gooey cheese, savory meat, and satisfying sauce.

How to make it

Slice eggplant into rounds, brush with olive oil, and roast until soft.
Brown ground beef with garlic, oregano, and tomato paste.
On a baking tray, layer eggplant, meat, marinara sauce, and shredded mozzarella.
Repeat to create 2–3 layers per stack and bake until bubbling.

Serving tip
Garnish with fresh basil or grated Parmesan before serving.

🥗 Bonus: Tips for Keto Lunch Success in Dubai

Plan ahead.

Most of the keto-friendly dishes above can be prepped in bulk. Grill extra chicken, batch-cook cauliflower rice, or make a larger batch of pesto and keep it in the fridge. Prepping even 2–3 components ahead can save you tons of time during busy workweeks.

Pack smart.

Invest in a good-quality lunch container with separate compartments. This helps keep ingredients fresh and prevents soggy salads or reheated meals from turning mushy. Bonus if it comes with a small leak-proof container for dressing or sauce.

Keep it cool.

With Dubai’s heat, chilled meals often feel more satisfying. Salads, zoodles, or sushi-style rolls taste best cold. Add an ice pack to your lunch bag to keep things crisp and safe—especially if your office fridge is packed or unreliable.

Rotate your fats.

Keto doesn’t have to mean cheese overload. Mix it up with olives, avocado, nuts, seeds, tahini, or olive oil-based dressings. This keeps your meals nutritionally balanced and prevents taste fatigue.

Watch out for hidden carbs.

Certain sauces (like ketchup or sweet chili) and even salad dressings can sneak in sugar. Either make your own at home or read labels carefully. Coconut aminos, mustard, vinegar, and olive oil are great low-carb flavor options.

Use local flavors.

Spices like za’atar, cumin, coriander, and sumac bring big flavor without adding carbs. UAE markets are filled with these—make them your go-to tools for keeping things exciting.

🌟 Final Thoughts

Eating keto in Dubai isn’t about restrictions—it’s about making smarter choices that fit your lifestyle. Whether you’re working from a high-rise in Business Bay or running errands across town, these lunch ideas are crafted for real-life schedules, regional tastes, and nutritional goals.

Each of these meals offers more than just low carbs. They’re packed with protein, healthy fats, and flavors that keep you satisfied and focused—without the 3 PM crash.

And if prepping daily isn’t your thing? Services like Fitlab offer healthy keto meals as part of their meal plans, making it even easier to stay on track.

So go ahead—plan a few of these lunches for next week. Mix and match, prep a couple in advance, and enjoy the confidence that comes from eating clean and feeling good.

You’ve got this—one keto lunch at a time.