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.

Best Exercises and Diet Tips for Sedentary Lifestyles in the UAE in 2025

March 08, 2025

By Fitlab Team

Move more, eat better! Find the best exercises and diet strategies to stay healthy despite long hours of sitting—perfect for UAE professionals.

Sedentary Lifestyle

If you spend most of your day sitting—whether at work, in traffic, or at home—you’re not alone. Many professionals in the UAE lead sedentary lifestyles, which can impact health in the long run. A lack of movement can lead to issues like back pain, weight gain, reduced energy levels, and even long-term cardiovascular problems.

The good news? Small, consistent changes in movement and nutrition can make a big difference in your overall well-being.

Staying active doesn’t have to mean spending hours in the gym. Simple, targeted exercises and mindful dietary choices can help combat the negative effects of prolonged sitting. Whether you’re looking for easy ways to move more during your workday or need practical diet tips that fit into a busy schedule, we’ve got you covered.

Here’s how you can stay active and eat smarter without disrupting your routine.

Best Exercises for a Sedentary Lifestyle

1. Desk Stretches & Mobility Exercises

Perfect for: Office workers, remote employees, students

Sitting for long hours tightens muscles, reduces circulation, and leads to poor posture. Simple desk stretches can help prevent stiffness and discomfort:

Neck Rolls: Gently roll your neck clockwise and counterclockwise to release tension in the shoulders and neck.
Seated Spinal Twist: While seated, twist your torso to one side, holding the chair’s armrest for support. This improves flexibility and relieves lower back pain.
Wrist & Ankle Rolls: Rotate your wrists and ankles in circles to improve circulation and prevent stiffness, especially if you type or sit cross-legged frequently.

Pro Tip: Set a reminder every hour to stand up, stretch, and reset your posture.

2. 10-Minute Walking Breaks

Perfect for: Busy executives and remote workers.

A simple 10-minute walk around your office, building, or home can improve blood circulation, reduce stress, and enhance focus. Walking is one of the easiest ways to incorporate movement into a busy schedule.

Pro Tip: Use the stairs instead of the elevator to add extra movement and aim for at least 5,000 steps a day

3. Bodyweight Workouts at Home

Perfect for: Those short on time but wanting results.

Short workouts can be just as effective as long gym sessions. Try:

Squats – Strengthens legs and glutes while improving mobility.
Push-ups – Builds upper body strength and engages the core.
Planks – Enhances core stability, reduces back pain, and improves posture.

Pro Tip: Start with 3 rounds of 10 reps each and gradually increase intensity.

4. Resistance Band Training

Perfect for: Strength training without gym equipment

Resistance bands are an excellent alternative to weights and can be used for full-body workouts. They are compact and ideal for home or office use.

Seated Row: Strengthens the upper back and corrects posture.
Leg Press: Engages glutes, hamstrings, and thighs without heavy equipment.
Lateral Raises: Works the shoulders and improves arm strength.

Pro Tip: Keep a resistance band at your desk for quick stretches and exercises.

5. Standing Workstations & Active Sitting

Perfect for: Professionals looking to reduce prolonged sitting

Alternating between sitting and standing while working can significantly improve posture and reduce back pain. Using an ergonomic chair or stability ball can also engage core muscles while sitting.

Pro Tip: Try standing for 10-15 minutes every hour to break long sitting periods.

6. Chair Workouts

Perfect for: Those who work long hours at a desk

Chair workouts allow you to sneak in exercise without leaving your workspace:

Seated Leg Lifts: Lift one leg at a time and hold for 5 seconds to engage your core.
Chair Dips: Strengthen triceps by lowering and lifting yourself using the seat edge.
Seated Marches: Lift knees alternately to get your blood flowing.

Pro Tip: These exercises are perfect for a quick energy boost during work breaks.

7. Yoga for Relaxation & Flexibility

Perfect for: Stress relief and flexibility

Yoga combines stretching with deep breathing, making it perfect for sedentary individuals. Simple poses like child’s pose, downward dog, and seated forward bends help relieve muscle tightness and improve flexibility.

Pro Tip: Practicing 10 minutes of yoga before bed can improve sleep quality and reduce stress.

Diet Tips for a Healthier Lifestyle in the UAE

1. Hydrate Smartly

Perfect For: Those prone to fatigue and headaches.

How to Do It: Drink at least 2-3 liters of water daily, considering the UAE’s hot climate.
Pro Tip: Infuse water with mint, lemon, or cucumber for a refreshing twist.

2. High-Protein Snacks

Perfect For: Preventing energy crashes at work.

Ingredients: Almonds, Greek yogurt, boiled eggs.
Pro Tip: Keep a stash of nuts or protein bars at your desk.

3. Balanced Lunch Bowls

Perfect For: Busy professionals needing a nutrient-packed meal.

Ingredients: Quinoa, grilled chicken, mixed greens, avocado.
How to Make It: Mix all ingredients with a light dressing for a quick and healthy meal.
Pro Tip: Meal prep in advance to avoid unhealthy takeout choices.

4. Smart Carb Choices

Perfect For: Avoiding sluggishness post-meal.

How to Do It: Swap refined carbs for whole grains like oats, brown rice, and sweet potatoes.
Pro Tip: Pair carbs with protein to maintain steady energy levels.

5. Herbal Teas for Digestion

Perfect For: Reducing bloating after meals.

Ingredients: Chamomile, ginger, or peppermint tea.
Pro Tip: Sip herbal tea after meals to aid digestion and relaxation.

6. Meal Timing Matters

Perfect For: Those who struggle with late-night snacking.

How to Do It: Have your last meal at least 2-3 hours before bedtime.
Pro Tip: Opt for light dinners like grilled fish and veggies to support better sleep.

How FitLab Can Help

At FitLab, we understand the challenges of staying active and eating healthy in a fast-paced environment. Our personalized fitness plans, expert nutrition guidance, and meal prep services are designed to support your health goals, no matter how busy your schedule is.

Ready to take the first step? Explore FitLab’s fitness and meal plans today and make wellness a seamless part of your lifestyle!

Stay fit, stay energized—FitLab has your back!