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.

Top Foods to Eat Before and After Fasting for Energy

March 18, 2025

By Fitlab Team

Find the best pre-fasting meals in UAE to keep you energized during Ramadan. Discover hydrating, nutrient-packed foods for suhoor & iftar.

Top Foods to Eat Before and After Fasting for Energy

Fasting Meal Plans

Eating the right foods before and after fasting can make a big difference in your energy levels, hydration, and overall well-being during Ramadan. A well-balanced suhoor (pre-fasting meal) helps keep you full and energized, while a thoughtful iftar (post-fasting meal) replenishes lost nutrients and prevents fatigue.

Long fasting hours and warm temperatures in the UAE can make it easy to feel tired and dehydrated if you're not eating the right foods. Many people struggle with energy crashes or hunger pangs due to unbalanced meals. But with the right food choices, you can stay active, focused, and refreshed throughout the holy month.

The key is to eat slow-digesting carbs, healthy fats, and lean proteins while avoiding excessive sugar and processed foods. Hydration is just as important as nutrition. This guide will help you choose the best energy-rich foods for Ramadan, so you can build balanced meals that support your fasting journey.

If you want practical meal ideas to keep you energized, this list will help you make better food choices before and after fasting.

Best Foods to Eat Before Fasting (Suhoor)

Suhoor is your last meal before fasting, so it should provide lasting energy and hydration. Choosing nutrient-rich foods will help you stay full and avoid energy crashes.

Key Foods for Energy and Hydration

1. Protein-Packed Foods

Protein keeps you full for longer and helps with muscle recovery. Great options include:

Eggs
Greek yogurt
Cottage cheese
Nuts (almonds, walnuts, cashews)
Lean meats (chicken, fish, turkey)

2. Complex Carbohydrates

Slow-digesting carbs give you steady energy throughout the day. Choose:

Whole grains (brown rice, oats, quinoa, whole wheat bread)
Legumes (lentils, chickpeas, beans)
Sweet potatoes

3. Healthy Fats

Healthy fats support brain function and keep you satisfied. Good choices include:

Avocados
Olive oil
Ghee (in moderation)
Nuts and seeds (chia seeds, flaxseeds, sunflower seeds)

4. Hydrating Fruits & Vegetables

Fruits and veggies with high water content help keep you hydrated. Try:

Cucumbers
Watermelon
Apples
Leafy greens
Tomatoes

5. Fluids to Stay Hydrated

Drinking plenty of fluids before fasting is essential. Best options include:

Water (at least 2-3 glasses)
Herbal teas (chamomile, mint, ginger tea)
Fresh juices without added sugar
Laban (fermented yogurt drink)

Example Suhoor Meal

Main: Whole wheat toast with avocado and eggs
Side: A handful of nuts and a bowl of Greek yogurt with honey
Drink: Herbal tea or laban for hydration

Pro Tip: Add chia seeds to yogurt for extra fiber and hydration.

Best Foods to Eat After Fasting (Iftar)

After fasting all day, your body needs hydration and essential nutrients. A balanced iftar helps restore energy and prevents bloating or fatigue.

Key Foods for Replenishment

1. Dates

Eating dates is a traditional and healthy way to break your fast. They provide natural sugars for quick energy, along with fiber and essential minerals.

2. Fluids to Rehydrate

Replenishing lost fluids is key to feeling good after fasting. Best choices include:

Water (drink slowly to avoid bloating)
Fresh fruit juices (without added sugar)
Coconut water
Lentil soup or bone broth

3. Lean Proteins and Complex Carbs

Your iftar should include a mix of protein and slow-releasing carbs for steady energy. Good options:

Grilled or baked chicken, fish, or lamb
Brown rice, quinoa, or whole wheat bread
Lentils and chickpeas for plant-based protein

4. Fruits and Vegetables

Fresh fruits and vegetables provide vitamins, minerals, and fiber. Try:

Oranges, watermelon, pomegranate
Grilled or raw vegetables (carrots, bell peppers, cucumbers)
Leafy greens for digestion support

5. Healthy Fats

Healthy fats help keep your energy levels steady. Include:

Nuts and seeds
Olive oil or ghee in moderation
Avocado slices

Example Iftar Meal

Starter: 2-3 dates with a glass of water
Main: Grilled chicken with brown rice and a side salad
Drink: Fresh pomegranate juice for hydration

Pro Tip: Avoid breaking your fast with fried or heavy foods, as they can cause bloating and sluggishness.

Additional Tips for Staying Energized While Fasting

1. Prioritize Hydration

Drink 8-10 glasses of water between iftar and suhoor.
Include hydrating foods like cucumbers, watermelon, and yogurt in your meals.

2. Avoid Sugary & Processed Foods

Processed sugar causes energy crashes. Instead, opt for natural sweeteners like honey or dates.
Stay away from deep-fried snacks and heavy meals that slow digestion.

3. Eat Balanced Meals

Combine protein, healthy fats, and complex carbs to keep your energy levels steady.
Stick to whole, unprocessed foods for better digestion and sustained energy.

4. Get Enough Sleep

Lack of sleep can lead to fatigue and poor food choices. Aim for at least 6-8 hours of rest each night.

5. Plan Your Meals Ahead

Prepping suhoor and iftar meals in advance can help you make healthier choices and reduce stress during Ramadan.

FitLab: Your Partner in Healthy Ramadan Nutrition

At FitLab, we understand the importance of eating well during Ramadan. That’s why we offer customized meal plans designed to keep you energized and healthy while fasting in the UAE. Whether you need nutrient-packed suhoor ideas or balanced iftar meals, our expert nutritionists can create the perfect plan for you.

Looking for ready-to-go, energy-rich meals? FitLab’s meal services make it easy to stick to a healthy fasting routine without the hassle of meal prep.

Stay strong, hydrated, and nourished this Ramadan! Explore FitLab’s meal plans today. Visit [FitLab’s website] or contact us for expert guidance.