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.

How to Eat Healthy When You Sit All Day at Work in UAE in 2025

April 28, 2025

Sitting all day? Discover 9 easy healthy eating tips for UAE professionals to stay energized, focused, and fit with a sedentary lifestyle.

How to Eat Healthy When You Sit All Day at Work in UAE in 2025

Sedentary Lifestyle

Sitting all day at work is a common reality for many professionals in the UAE. While desk jobs may seem less physically demanding, they come with their own challenges—especially when it comes to eating healthy. A sedentary lifestyle diet can easily lead to weight gain, fatigue, and poor health if you’re not mindful of what you eat.

The good news? Eating healthy while working long hours is entirely possible with a few simple adjustments. In this blog, we’ll share easy tips to help you adopt nutrition for desk jobs and embrace healthy eating office habits that fit seamlessly into your busy schedule.

Why Healthy Eating Matters for Desk Jobs

When you sit for long periods, your body burns fewer calories. This makes it even more important to choose nutritious foods. Poor eating habits—like skipping meals, snacking on junk food, or drinking sugary drinks—can leave you feeling tired and unmotivated. On the other hand, eating whole, nutrient-rich foods keeps your energy levels stable, improves focus, and supports overall well-being.

Let’s dive into how you can eat healthier, even with a desk-bound lifestyle.

1. Start Your Day with a Balanced Breakfast

Breakfast is the most important meal of the day. Skipping it or choosing unhealthy options like pastries or sugary cereals can leave you feeling sluggish. Instead, opt for nutrient-dense foods that fuel your body and mind.

Here are some ideas:

Oatmeal topped with fruits, nuts, and seeds.
Greek yogurt with granola and berries.
Scrambled eggs with spinach and whole-grain toast.

A balanced breakfast keeps you full and energized until lunch.

2. Pack Your Own Lunch

Eating out every day can be tempting, but restaurant meals are often high in calories, salt, and unhealthy fats. Packing your own lunch gives you control over what you eat.

Try these ideas:

Salads with lean proteins like chicken or tofu.
Grain bowls with quinoa, roasted veggies, and avocado.
Leftovers from dinner, like grilled fish or stir-fried vegetables.

Packing your lunch ensures you’re eating nutritious meals and saves money.

3. Keep Healthy Snacks Handy

Snacking is inevitable when you’re sitting all day. But instead of chips or candy, stock your desk with healthy snacks.

Here are some great options:

Fresh fruits like apples, bananas, or oranges.
Nuts and seeds for healthy fats.
Veggie sticks with hummus or guacamole.

Healthy snacks keep you fueled between meals and prevent energy dips.

4. Stay Hydrated

Dehydration is common for office workers who forget to drink water. It can cause fatigue, headaches, and poor focus—issues that get worse when you’re sitting all day.

Here’s how to stay hydrated:

Keep a refillable water bottle at your desk.
Set reminders to drink water every hour.
Add lemon slices or mint leaves for flavor.

Staying hydrated boosts energy and helps you stay focused.

5. Avoid Sugary Drinks

Sugary sodas and energy drinks might seem like a quick fix for afternoon slumps, but they can lead to energy crashes. Too much caffeine can also disrupt your sleep.

Try these alternatives:

Herbal teas or infused water.
Limit coffee to one or two cups per day.
Drink sparkling water if you crave fizz.

Cutting back on sugar and caffeine supports steady energy levels.

6. Watch Your Portions

When you’re sitting all day, it’s easy to overeat without realizing it. Large portions—even of healthy foods—can lead to weight gain. Practicing portion control helps you maintain a healthy weight.

Here’s how to manage portions:

Use smaller plates or containers for meals.
Divide snacks into small portions instead of eating from the bag.
Follow the “half plate veggies” rule for balanced meals.

Portion control prevents overeating and keeps you feeling light.

7. Add Protein to Every Meal

Protein is essential for staying full and supporting muscle health. Including protein in every meal helps stabilize blood sugar and reduces cravings.

Here’s how to add protein:

Eggs, beans, or tofu for breakfast.
Lean meats, fish, or legumes for lunch.
Boiled eggs or Greek yogurt for snacks.

Protein-rich meals keep you satisfied and reduce the urge to snack.

8. Plan Ahead

Meal planning is a lifesaver for busy professionals. By preparing meals in advance, you avoid last-minute unhealthy choices.

Try these strategies:

Spend an hour on the weekend prepping meals.
Cook large batches of staples like grains, proteins, and veggies.
Keep emergency snacks like nuts or fruit bars in your bag.

Planning ahead saves time and reduces stress during the week.

9. Eat Mindfully

Eating at your desk while working can lead to overeating or not enjoying your food. Taking short breaks to eat mindfully helps you savor your meals and recognize when you’re full.

Here’s how to practice mindful eating:

Step away from your desk to eat.
Focus on the taste and texture of your food.
Put down your fork between bites to slow down.

Mindful eating improves digestion and helps you enjoy your meals more.

Sample Meal Plan for a Sedentary Lifestyle Diet

Here’s a simple healthy eating office UAE meal plan to guide you through the day:

Monday

Breakfast: Oatmeal with banana slices, chia seeds, and honey.
Lunch: Grilled chicken salad with mixed greens, quinoa, and avocado.
Dinner: Baked salmon with roasted sweet potatoes and broccoli.
Snack: Carrot sticks with hummus.

Tuesday

Breakfast: Smoothie with spinach, mango, almond milk, and flaxseeds.
Lunch: Turkey wrap with lettuce, tomato, and hummus.
Dinner: Stir-fried tofu with bell peppers, snap peas, and brown rice.
Snack: A handful of almonds and an apple.

This plan ensures you’re getting a variety of nutrients to combat the effects of sitting all day.

Simplify with Custom Meal Plans and Delivery Services

If meal prep feels overwhelming, there are convenient solutions to simplify your journey toward nutrition for desk jobs . Many professionals in the UAE turn to custom meal plans or healthy food delivery services to save time and stay consistent.

Custom Meal Plans : Tailored to your dietary needs, these plans take the guesswork out of eating healthy.
Healthy Food Delivery Services : These services deliver fresh, pre-made meals straight to your office or home, making it easier to stick to a sedentary lifestyle diet .

Both options are perfect for busy professionals who want to prioritize their health without sacrificing convenience.

Final Thoughts

Eating healthy while sitting all day at work doesn’t have to be hard. With a little planning and mindfulness, you can adopt habits that support your well-being and productivity. Whether you’re packing your own meals, practicing portion control, or using custom meal plans and healthy food delivery services , the key is consistency.

At Fitlab , we understand the unique challenges faced by professionals in the UAE. Our personalized nutrition programs and wellness advice are designed to help you thrive, even with a desk job. Visit us today to learn how we can support your journey toward better health.

Start small, stay consistent, and watch how these changes transform your energy, focus, and overall well-being. Here’s to eating healthy and thriving at work!