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.

Discover the health-boosting power of UAE spices! Easy tips for using turmeric, fenugreek, cardamom, and more in your everyday meals.

April 28, 2025

Traditional Meal Plans

How to Use Local UAE Spices for Healthier Home Cooking in 2025

The UAE is famous for its rich flavors and spices. These spices are not just tasty—they’re also good for you. From turmeric to cardamom, these healthy UAE spices have been used for centuries in traditional cooking Dubai .

By adding them to your meals, you can create nutritious recipes that are both delicious and healthy. In this blog, we’ll show you how to use local UAE spices to make your home cooking healthier and tastier.

Why Use UAE Spices?

Spices are more than just flavor boosters. Many of them have health benefits. For example:

Turmeric fights inflammation.
Cinnamon helps control blood sugar.
Cardamom aids digestion.

By using these spices, you can make your meals healthier without adding extra calories. Let’s explore how to use them in your daily cooking.

1. Turmeric: The Golden Spice

Turmeric is a bright yellow spice often used in Emirati dishes. It contains curcumin, which reduces inflammation and boosts immunity. Here’s how to use it:

Add a pinch to soups or stews.
Mix it into smoothies or yogurt for breakfast.
Sprinkle it on roasted vegetables like cauliflower.

For best results, pair turmeric with black pepper. Black pepper helps your body absorb curcumin better.

2. Cinnamon: Sweet and Savory

Cinnamon is a versatile spice that works in both sweet and savory dishes. It helps regulate blood sugar and supports heart health. Here’s how to use it:

Sprinkle it on oatmeal or yogurt.
Add it to savory dishes like tagines or marinades.
Use it in baked goods like muffins or cookies.

Cinnamon adds sweetness without sugar, making it a healthier choice.

3. Cardamom: Digestion-Friendly

Cardamom is a key spice in Emirati coffee and desserts. It’s also great for digestion because it reduces bloating. Here’s how to use it:

Crush a pod and add it to tea or coffee.
Sprinkle ground cardamom into rice dishes or stews.
Mix it into desserts like cakes or puddings.

Cardamom is perfect for balancing heavy meals and keeping your stomach happy.

4. Saffron: The Flavor Enhancer

Saffron is a luxurious spice with a vibrant color and unique flavor. It’s rich in antioxidants and may improve mood and memory. Here’s how to use it:

Soak a few strands in warm water before adding them to rice or risotto.
Stir it into desserts like semolina pudding (khabees).
Use it in marinades for chicken or fish.

A little saffron goes a long way, so use it sparingly.

5. Fenugreek: Rich in Fiber

Fenugreek seeds are nutty and slightly bitter. They’re full of fiber and may help lower cholesterol. Here’s how to use them:

Toast the seeds lightly and grind them into powder for curries.
Sprinkle soaked fenugreek seeds on salads or yogurt.
Use fenugreek leaves (kasuri methi) in lentil dishes or soups.

Fenugreek adds nutrients without overpowering the dish.

6. Sumac: A Tangy Twist

Sumac has a tangy, lemony flavor that brightens any dish. It’s rich in antioxidants and can replace salt for a healthier option. Here’s how to use it:

Sprinkle it on grilled meats, fish, or vegetables.
Use it as a seasoning for salads or dips like hummus.
Add it to roasted chickpeas for a crunchy snack.

Sumac is a great way to cut down on sodium while adding flavor.

7. Cloves: Boost Your Immunity

Cloves have a strong, sweet flavor and are great for boosting immunity. They’re often used in traditional UAE recipes for their warming effect. Here’s how to use them:

Add whole cloves to rice dishes or biryanis.
Steep them in hot water with cinnamon and ginger for tea.
Grind them into powder and sprinkle on roasted vegetables.

Cloves are especially helpful during colder months when you need an immune boost.

Sample Menu Using UAE Spices

Here’s a simple menu to inspire you to use healthy UAE spices in your cooking:

Breakfast

Oatmeal topped with cinnamon, honey, and nuts.
Herbal tea infused with cardamom and mint.

Lunch

Grilled chicken marinated with turmeric and sumac, served with quinoa salad.
Roasted vegetables sprinkled with cumin and coriander.

Dinner

Lentil stew flavored with fenugreek leaves and saffron.
Basmati rice cooked with whole cloves and cardamom pods.

Snack

Roasted chickpeas seasoned with sumac and paprika.
A cup of spiced tea with cinnamon and ginger.

This menu shows how easy it is to incorporate spices into every meal.

Tips for Using Spices Effectively

To get the most out of your spices, follow these tips:

Buy Whole Spices : Whole spices stay fresh longer. Grind them as needed.
Store Properly : Keep spices in airtight containers away from heat and sunlight.
Toast Before Using : Toasting spices releases their oils and enhances flavor.
Experiment : Try new combinations to discover what you like.

These tips will help you use spices more effectively in your cooking.

How Fitlab Can Help

If you’re inspired to cook with healthy UAE spices but need guidance, Fitlab is here to help. Our team specializes in creating nutritious recipes that celebrate traditional cooking Dubai while promoting modern wellness.

Whether you’re looking for meal plans, cooking classes, or personalized advice, we’ve got you covered. Visit us today to learn how we can support your journey toward healthier eating.

Final Thoughts

Using local UAE spices is an easy way to make your meals healthier and tastier. These spices not only enhance flavor but also provide amazing health benefits. By incorporating them into your cooking, you can enjoy the best of both worlds—delicious meals and improved well-being.

Start small by experimenting with one or two spices at a time. Over time, you’ll discover how these ingredients can transform your cooking. Here’s to healthier, tastier meals inspired by the rich traditions of the UAE!