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.

Experience Emirati cuisine the smart way—9 lighter, nutrient-packed takes on traditional dishes you’ll want on your weekly menu.

May 30, 2025

Traditional Meal Plans

9 Modern and Healthy Versions of Classic Emirati Recipes in 2025

In the UAE, food is more than just something we eat. It’s a way to connect—with our culture, our families, and our community. Traditional Emirati dishes are deeply rooted in history and flavor, often passed down through generations.

But as more people across the Emirates focus on wellness, energy, and balance, there's a growing interest in enjoying these beloved meals in healthier ways. That doesn’t mean sacrificing taste—it means rethinking ingredients, cooking methods, and portions while staying true to the heart of each recipe.

Whether you’re looking to eat cleaner, manage your energy, or simply enjoy lighter versions of your favorite meals, these modern takes on Emirati recipes strike the perfect balance between tradition and nutrition.

From breakfast to dessert, here are 9 healthy Emirati recipes that bring the best of both worlds.

1. Whole Grain Khameer Bread

Khameer is a slightly sweet Emirati bread often served with date syrup or cheese. This healthier version uses whole wheat flour and cuts down on sugar, while keeping that signature fluffy texture.

How to make it: Mix whole wheat flour, yeast, a touch of honey, yogurt, and a pinch of salt. Let the dough rise, shape into rounds, and bake or pan-cook until golden. Serve warm with natural date syrup or almond butter.

Why it’s healthy: Whole grains are higher in fiber and keep blood sugar levels steady. It’s a nostalgic dish made better for your gut and energy.

2. Grilled Harees with Lean Chicken

Harees is a Ramadan staple, traditionally made with wheat and fatty lamb. This lighter version uses lean chicken and olive oil but still has that creamy, comforting texture.

How to make it: Soak whole wheat overnight and slow-cook it with diced chicken breast and water. Add a splash of olive oil and blend for a smooth finish. Top with cardamom and cinnamon.

Why it’s healthy: Lean protein and moderate fats make this a filling, balanced option—ideal for everyday meals that don’t feel heavy.

3. Oven-Baked Saloona with Extra Veggies

Saloona is a flavorful stew found in many Emirati homes. This modern version skips the oil and adds more seasonal vegetables for extra nutrients.

How to make it: Combine chopped tomatoes, carrots, okra, and zucchini with lean chicken and spices like turmeric, cumin, and black lime. Bake covered at 180°C for 45 minutes.

Why it’s healthy: Baking reduces oil use, and extra veggies boost fiber and antioxidants. Serve with brown rice or quinoa for a filling meal.

4. Low-Sodium Balaleet with Egg Whites

Balaleet blends sweet and savory with vermicelli and eggs. This updated version uses egg whites and natural sweeteners for a lighter dish.

How to make it: Cook whole wheat vermicelli, mix with saffron, cardamom, and a little honey. Top with scrambled egg whites cooked in avocado oil.

Why it’s healthy: You get the same iconic taste with fewer calories, less sugar, and cholesterol-friendly fats.

5. Stuffed Zucchini with Lamb and Quinoa

This twist on a traditional dish replaces white rice with quinoa and opts for baking. The result is just as satisfying, with more protein and fiber.

How to make it: Hollow out zucchinis. Sauté minced lamb with garlic, onion, parsley, and cooked quinoa. Season and stuff the zucchini, then bake in tomato sauce.

Why it’s healthy: Quinoa and lean lamb create a high-protein, low-carb meal. It’s a favorite on many healthy meal plans designed for balance and convenience.

6. Samak Mashwi (Grilled Spiced Fish)

This dish skips the deep fryer for the grill, highlighting the bold Emirati spice blend and keeping the meal light.

How to make it: Marinate white fish in turmeric, cumin, paprika, lemon juice, and garlic. Grill until flaky. Serve with herbed couscous or roasted vegetables.

Why it’s healthy: Low in fat and high in omega-3s, this dish is a Fitlab-style favorite—flavorful, fresh, and easy to enjoy.

7. Chia Date Pudding

This naturally sweet dessert uses fiber-packed chia seeds and dates to deliver a creamy, satisfying treat.

How to make it: Blend soft dates with almond milk and cinnamon. Stir in chia seeds and let it set in the fridge overnight. Top with fruit or nuts.

Why it’s healthy: No added sugar, rich in omega-3s, and easy on digestion—ideal for a light dessert or snack.

8. Machboos with Brown Rice and Veggies

Machboos is a treasured rice dish often made with lamb and white rice. This lighter version uses brown rice and adds vegetables for more nutrients.

How to make it: Cook brown rice with tomatoes, saffron, cardamom, black lime, and garlic. Add in chicken or lentils and mix in bell peppers and peas before serving.

Why it’s healthy: It’s hearty and filling, but rich in fiber and plant nutrients—great for anyone following modern traditional meals across the UAE.

9. Luqaimat with Honey and Oat Flour

This classic Emirati dessert is typically deep-fried and sugar-soaked. The modern version is baked and lightly sweetened.

How to make it: Mix oat flour, yeast, yogurt, and cardamom. Let rise, shape into balls, and bake until golden. Drizzle with honey and top with sesame seeds.

Why it’s healthy: Baking reduces oil, and oat flour adds fiber. A festive favorite turned into a guilt-free pleasure.

More Tips for Modernizing Traditional Meals

Healthy doesn’t mean complicated. These tips make it easier to cook the food you love in ways that feel better:

Use spices generously: They add flavor without the need for extra salt or fat.
Choose grilling over frying: It’s lighter, quicker, and just as tasty.
Swap in whole grains: Brown rice, whole wheat, and oats boost nutrition.
Cook in batches: Make weekday eating easier with leftovers.
Think balance, not restriction: A few smart changes go a long way.

These small upgrades—paired with healthy meal plans that suit your routine—can help you stay consistent and feel good about every bite.

Bringing Health into Heritage

For many families in the UAE, food is a thread that ties generations together. And now, with modern tools and knowledge, it’s possible to carry that legacy forward in a way that also supports health and wellness.

One of the biggest barriers to eating well isn’t knowledge—it’s time. That’s where having a plan helps. You can prepare versions of these dishes at home, or you can look for meal plans that already integrate regional flavors with clean, smart cooking techniques.

Brands like Fitlab are helping residents across the Emirates enjoy real food—rooted in tradition and optimized for today’s lifestyle. Whether it’s grilled samak mashwi or baked luqaimat made with oat flour, healthy doesn’t have to mean boring. It can mean better.

If you're trying to improve your daily eating habits, start small. Pick one or two dishes to prep for the week. Or let a healthy meal plan take care of the details for you.

Final Thoughts

You don’t need to give up tradition to eat well. With small swaps and mindful cooking, classic Emirati dishes can support your energy, fitness, and wellness goals.

These 9 healthy recipes offer a delicious way to stay connected to your culture while taking care of your body.

Want to make meals like these part of your weekly routine? Explore Fitlab’s healthy meal plans designed for real life in the UAE—flavorful, flexible, and built around what matters to you.