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.

Create a healthier lifestyle with less effort—meal plans help you build habits that support your goals, from fitness to better sleep.

May 27, 2025

Nutrition and Wellness

How to Build Consistent Healthy Habits with Meal Plans in the UAE in 2025

Building healthy habits can feel easy—for a week or two. But staying consistent? That’s the real challenge.

In the UAE, where life moves fast and food options are endless, it’s tempting to fall back on what’s quick and easy. Unfortunately, those choices aren’t always the healthiest. That’s where meal plans come in.

If you’ve ever struggled to maintain a routine or stick to a nutrition goal, this guide is for you. We’ll explore how meal plans in the UAE can help you build and maintain consistent healthy habits, and why that matters more than short-term fixes.

Why Healthy Habits Are Hard to Stick To

Let’s be honest. Most people know what they should be doing—eat more vegetables, drink more water, exercise regularly.

So why is it so hard to stay consistent?

The truth is, healthy habits often fail because they don’t fit easily into your life. When you’re tired at 9 PM with no dinner plan, ordering fast food feels like the only option.

Here are a few common roadblocks:

• No time to cook

• No plan for what to eat

• Too many tempting takeout choices

• Low motivation after long days

• Overcomplicated recipes or prep

Healthy eating doesn’t fail because you don’t care. It fails because it’s not built for real life.

That’s where meal planning makes all the difference.

Why Consistency Beats Motivation

Motivation feels great—but it’s not reliable.

Some days you wake up ready for the gym and a green smoothie. Other days, you hit snooze and skip breakfast. That’s normal.

The secret isn’t more motivation. It’s more structure.

With a plan, you don’t have to decide what to do every day—you just follow it. That’s why consistent routines matter more than short bursts of willpower.

How Meal Plans Help You Build Consistency

This is where structured meal plans in the UAE become a game-changer.

They turn healthy eating from a daily decision into a daily habit—effortlessly.

Here’s how meal plans in the UAE make it easier:

✅ Removes Last-Minute Decisions

You don’t have to decide what to cook every day. The meals are already planned and prepped for you.

✅ Helps You Eat Balanced Meals

Meals are created with the right mix of nutrients—proteins, carbs, healthy fats, and fiber.

✅ Keeps Portions in Check

Pre-portioned meals stop you from overeating, especially when you’re tired or distracted.

✅ Saves Time

No cooking, no grocery runs, and no cleaning. Just heat and eat.

With Fitlab, your meals are delivered fresh and tailored to your goals—whether that’s weight loss, energy, or general wellness.

Beyond Food: Other Healthy Habits That Support Your Routine

Healthy living isn’t just about what you eat. It’s about building a full routine that supports your mind and body.

Here’s how you can combine meal planning with other habits to create a long-term, healthy lifestyle in the UAE:

1. 🏃 Add Movement to Your Day

Meal plans give you more time—and energy—to focus on fitness.

You don’t need to hit the gym for hours. Just 20–30 minutes of walking, yoga, or home workouts can make a big difference.

Regular exercise helps:

• Improve mood and reduce stress

• Boost metabolism

• Improve sleep

• Increase focus during the day

Tip: Try scheduling workouts like meetings. Even short daily walks after meals can help form a habit.

2. 💧 Stay Hydrated

You can eat perfectly—but if you’re not drinking enough water, your energy will still drop.

Hydration affects everything from digestion to skin health to brain function.

Aim for: 2.5 to 3 liters per day (especially in the UAE heat).

Pro tip: Keep a reusable water bottle at your desk or in your bag so sipping becomes second nature.

3. 💤 Prioritize Sleep

Meal planning helps you eat on time, which also helps your body wind down properly before bed.

Poor sleep leads to:

• Cravings

• Low energy

• Mood swings

• Slower metabolism

Try this: Set a consistent sleep routine. Go to bed and wake up at the same time daily—even on weekends.

4. 🧘‍♀️ Manage Stress Mindfully

Stress is often what leads us to unhealthy habits—like late-night snacking or skipping meals.

With structured meals already taken care of, you free up mental energy to focus on mindfulness and stress reduction.

Try simple breathing exercises, meditation, or journaling a few minutes a day.

Fitlab: Your Partner in Routine and Wellness

With Fitlab’s meal plans in the UAE, you get more than just food. You get structure, support, and a strong foundation for your other habits to build on.

Whether you’re starting small or going all-in, Fitlab helps you make healthy living more doable—one meal at a time.

Quick Habit-Building Tips for Success

Here are a few more tips to help you build consistent healthy habits using meal plans:

➤ Start with One Habit

Begin with meal planning. Once that feels easy, add in movement, hydration, or sleep improvements.

➤ Keep Things Visible

Put your meal plan on the fridge. Set reminders to drink water or stretch. Visual cues help.

➤ Prep Your Environment

Keep snacks healthy. Place your workout clothes out the night before. Make good choices easy.

➤ Reward Yourself

Not with food—but with experiences. A walk at the beach, a massage, or a new workout outfit can keep you motivated.

➤ Be Patient

Consistency builds slowly. Expect progress, not perfection.

Final Thoughts: Create a Lifestyle, Not Just a Plan

When you combine smart meal planning with daily movement, good sleep, hydration, and mindful routines—you create a lifestyle that supports your health every day.

You don’t need to rely on willpower.

You don’t need a strict diet.

You just need a structure that works for you.

Fitlab’s meal plans in the UAE help lay the foundation. From there, the small changes you make daily start to add up—and that’s where real transformation begins.

Ready to build a consistent, healthy routine?

Explore Fitlab’s flexible plans designed for real life in the UAE.

Fuel your body, free your mind, and build habits that last.