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Some meal delivery brands cater to people who want to lose weight. Increasing exercise levels and adopting other healthy habits can help.

  • Best overall meal delivery service for weight loss: Factor
  • Best organic meal delivery service for weight loss: Trifecta
  • Best meal delivery service for weight loss on a budget: Blue Apron

This article explains how meal delivery services work and why they may help with weight loss. It lists brands that people can try, discusses the benefits and downsides of meal delivery, and looks at general weight loss tips.

Meal delivery brands provide prepared meals for home delivery. A person only needs to heat them up. Meal delivery kits, on the other hand, contain portioned ingredients and recipes. People prepare and cook these meals at home.

In both cases, a person chooses the types and number of meals that they want to order each week. Most brands offer one-off purchases as well as subscription plans.

Using a meal delivery service may save time and help prevent wasted food. These services may appeal to people with limited cooking abilities or people who want to try new recipes without the hassle of grocery shopping.

Learn more about the best meal delivery kits here.

Whether having meals delivered helps a person lose weight can depend on:

  • the type of meals
  • the rest of the person’s diet
  • the person’s health and weight
  • how much and what kind of exercise the person does
  • whether the person has a calorie deficit

Because the portions of these meals are set, opting for a delivery service may help reduce a person’s overall calorie intake.

Some research has explored whether meal delivery services help with weight loss.

A 2021 study looked at 1,740 adults with obesity who used Foodsmart, a digital meal planning and purchasing platform. In the study, Foodsmart provided participants with personalized meal plans, and they used an app to order meal kits, groceries, and prepared foods.

Meals made with fresh ingredients from a delivery service may be similar to home-cooked meals, and some research has looked into how home cooking may help with losing weight.

A large, population-based study in the United Kingdom compared the effects of eating home-cooked meals more than five times a week with eating them fewer than three times a week.

The researchers found that 39.3% of participants who ate home-cooked meals more than five times a week lost at least 5% of their initial weight. Furthermore, 22.4% of these participants sustained a loss of at least 5% of their initial weight for up to 3 years.

The researchers also found that people who ate more home-cooked meals were 28% less likely to be overweight, based on their body mass index, and 24% less likely to have excess body fat.

To summarize, some research indicates that preparing meals at home may help people lose weight and sustain the loss. This may suggest that meal delivery services could help support a weight loss plan.

Learn more about natural weight loss here.

A person should be sure that their meal choices meet nutritional requirements and contain whole grains, plenty of vegetables, and a suitable balance of macronutrients, which are carbohydrates, protein, and fats.

Also, people should vary their menu choices to make sure that they are getting the essential vitamins and minerals.

Learn more about a healthy diet here.

Please note that the writer of this article has not tried these products. All information presented is purely research-based.

Factor

Factor, formerly Factor 75, provides meals designed by dietitians and prepared by chefs. The company says that its meals are fresh, never frozen, and that a person needs to eat them within 7 days of delivery.

The brand offers various menus that may help with weight management, including:

It also has gluten-free options. The company says that its meals each have around 600 calories.

Factor’s meals are included in apps such as MyFitnessPal and Carb Manager, to make it easy for customers to track their nutrient intakes. The company also offers a free 20-minute consultation with a registered dietitian.

Sample meals:

At the time of writing, some options included:

  • keto poblano bowl
  • Peruvian grilled chicken
  • BBQ pulled chicken

All the company’s meals come fully prepared.

Pricing:

4 meals per week$15.00 per meal
6 meals per week$12.83 per meal
8 meals per week$12.30 per meal
12 meals per week$11.50 per meal
18 meals per week$11.00 per meal

Factor also offers add-ons, such as snacks and shakes, for a fee.

Delivery is free, and the company ships to the contiguous United States. Deliveries are made between Monday and Wednesday, depending on the zip code, and customers are able to skip deliveries, as long as they give 4-weeks’ notice.

Trifecta

Trifecta delivers fresh, organic meals that chefs have prepared. Each meal contains 350–500 calories, which may support weight loss.

The meals are suitable for a range of preferences, including plant-based, keto, and paleo diets.

Exercise is an essential part of managing weight, and Trifecta aims to support people’s training needs. The company’s free mobile app helps people track their workouts, nutrition, and progress. Customers also have free access to a nutrition coach by email, chat, or phone.

Sample meals:

At the time of writing, some options included:

  • salmon and wild rice
  • chicken pesto pasta
  • pineapple coconut loaf

All of Trifecta’s meals come fully prepared and can be heated in as little as 2–3 minutes in the microwave.

Pricing:

Keto, Clean, or Paleo meal plans$108.43 per week
Vegan or Vegetarian meal plans$90.93 per week
Meal Prep, Classic Meals, Budget Meal Prep, or Meat Lovers Meal Prep kits$119.20 per week

Delivery is available in the contiguous U.S. The company offers free shipping, and customers are able to skip deliveries as long as they give 7 days’ notice.

Blue Apron

Blue Apron offers meal kits. Its menus include low-calorie, carb-conscious, and diabetes-friendly options.

It also has meals approved by WW (previously Weight Watchers), as well as meals with 600 calories or less, designed for people who want to lose weight.

For people with plant-based diets, it uses the Beyond Meat plant-based alternative in its recipes.

Sample meals:

At the time of writing, some options included:

  • grilled Italian burgers with fontina, Calabrian mayo, and balsamic-herb onions
  • curry-peanut chicken with sushi rice and marinated vegetables
  • smoky guajillo pork and rice bowls with fresh tomato salsa and lime mayo

Recipe cards with beginner-friendly instructions come with each kit, and most recipes take under 45 minutes to prepare.

Pricing:


Signature
VegetarianSignature for Four
2 recipes per week$9.99 per serving*$9.99 per serving*$9.99 per serving
3 recipes per week$9.99 per serving$9.99 per serving$7.99 per serving
4 recipes per week$9.99 per servingN/A$7.49 per serving

Shipping is free for most Blue Apron plans, and delivery is available in the contiguous U.S.

A customer can decide to skip meals or change plans between 5 weeks and 5 days before their next order is processed.

Using a meal delivery service means that meals come with set portion sizes, so this may limit the amount of extra food in the house and help a person keep to their diet plan.

Also, having full nutritional information about each meal can help a person track their calories, carbohydrates, protein, and added sugars and fats. Keeping track of this information, planning meals accordingly, and having a tailored exercise plan may be a practical, effective approach to weight loss.

A downside involves choosing too many higher-calorie meals, which may hinder weight loss efforts. A person also needs to consider what they eat beyond delivered meals when planning to achieve a calorie deficit, which is necessary for weight loss.

Also, cost can be a concern. Meal delivery services can be expensive. A less costly time-saving strategy is to buy ingredients once a week, cook big meals, and freeze or refrigerate batches to eat throughout the week.

Learn about the cheapest meal delivery options here.

To lose weight successfully and safely, experts recommend aiming to lose no more than 1–2 pounds per week. People can do this by achieving a calorie deficit of 500–1,000 calories per day through a combination of diet and exercise.

People may find that one diet or weight loss strategy suits them better than another. Overall, consistency is important for sustainable weight loss.

As a 2018 review concludes, no one diet is effective and sustainable for everyone. The best approach to weight loss is to set realistic goals and have a balanced diet that a person can follow in the long term. People should tailor this to meet their own preferences and medical needs.

However, the same review does highlight some generally effective strategies for weight loss:

  • avoiding added sugars
  • limiting processed foods
  • consuming whole grain products
  • having fruits and vegetables make up more of the diet

Also, getting regular exercise is key. According to the Centers for Disease Control and Prevention (CDC), to maintain their current weight, a person needs to do 150 minutes of moderate-intensity aerobic activity, 75 minutes of vigorous aerobic exercise, or a combination of the two, each week.

To lose weight and maintain the loss, people likely need to do more exercise than this.

Learn about the best exercises for weight loss here.

Meal delivery services may support weight loss goals, but it depends on various factors, including meal choices and overall activity levels.

Some brands have menus designed for weight loss. These may include low-calorie, carb-conscious, or plant-based options.

While no single diet is guaranteed to work for everyone, losing weight relies on achieving a calorie deficit, and having a balanced diet and an effective exercise plan are key. Anyone who is working toward this for the first time should consult a doctor first.