Dietitians Say These Meal Kits Actually Help You Lose Weight

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One of the toughest parts of sticking with a weight management plan is meal prep, and honestly, figuring out what the “right” portion even looks like.

I’ve been through my own weight loss journey, and even as a dietitian, juggling meal planning with a busy family schedule can feel impossible. That’s why I’ve leaned on meal delivery services that offer calorie-controlled dishes to help me manage my weight after having my second child.

Over the past few years, I’ve tested and evaluated more than 50 meal delivery services as director of the Good Housekeeping Institute Nutrition & Fitness Lab, and I’ve narrowed it down to the ones that truly make healthy eating easier. The best weight loss meal delivery services bring balanced, flavorful, and satisfying meals straight to your door that actually work for your goals.

1) Factor Factor

HOW IT WORKS: I first tried Factor after a friend from the gym recommended it, and I ended up sticking with it for about a year. Everything arrives fresh and fully cooked, so all you have to do is reheat it. The meals are designed by chefs and registered dietitians, and there is even an option to book a free nutrition consultation, which I found quite helpful. They offer different plans, including a Calorie Smart option with meals around 550 calories or less. There is even a new GLP-1 Support plan with protein-rich yet calorie-conscious meals. You can choose anywhere from six to 18 meals per week, plus extras like smoothies, snacks, and desserts.

WHY WE LIKE IT: Most Factor meals are high in protein, so I felt full and satisfied after eating. The portions were just right, and the variety kept things from getting boring. I have tried other services where meals start to feel repetitive after a few weeks, but that did not happen here. That is a big reason I stuck with it, and it also helped me stay consistent while losing weight postpartum after my second child. Testers agreed with the great variety, flavors, and generous portion sizes, with one saying that “it made life so much easier.” Another mentioned, “I did not feel that microwaving my meals compromised the integrity of the taste or texture either. Everything heated nicely!” Testers also found the add-ons helpful for a quick shake or snack when on the go.

TAKE NOTE: Not every meal is perfect nutritionally depending on your goals. Some (especially the keto ones) can be higher in fat and sodium, so it’s worth checking the labels if that’s something you’re watching. There are also fewer options if you’re fully vegan or avoiding dairy. But if your goal is weight loss and you want something that’s convenient, filling, and easy to stick with long term, this was one of the most effective options I tried.

READ OUR FULL REVIEW:Factor

2) Dinnerly Dinnerly

HOW IT WORKS: Dinnerly is one of the more straightforward and budget-friendly meal kits I’ve tried, but what really surprised me is just how big the menu is, with over 100 recipes to choose from each week. Variety makes a difference when you are trying to eat healthy and stay on track with your health goals. Most meals come together in 30 minutes or less, and there’s a solid selection of calorie-conscious options (typically 650 calories or under). I also appreciated how simple the recipes are to whip together.

WHY WE LIKE IT: The low-calorie options are a big win if you’re trying to be more mindful about what you’re eating and your budget. I liked that the service starts to learn your preferences and suggests meals that actually fit your preferences. Even the vegetarian meals felt filling, which isn’t always the case with other services. What stood out most, though, is how beginner-friendly everything is. Compared to other meal kits, these recipes just felt more doable on a busy weeknight and not overly complicated or intimidating. One tester raved about the “large portion sizes, delicious flavor, and easy-to-follow recipes,” and I’d agree, especially on the ease factor.

TAKE NOTE: To keep costs down and reduce packaging, some ingredients come loose in the box, so you do have to spend a little time sorting things out when it arrives. You’ll also need some basic pantry staples like eggs, flour, garlic, and oil (Dinnerly tells you in advance, but it’s something to plan for). And while it doesn’t feel as premium as some of the pricier services, I didn’t really mind that.

READ OUR FULL REVIEW: Dinnerly

3)

ModifyHealth

HOW IT WORKS: ModifyHealth is a newer meal delivery service that impressed me with its health-focused, fully prepared meals. Everything is gluten-free, and it’s easy to filter for specific needs like low-sodium, plant-based, or condition-based plans. After choosing a plan, you can pick from 60+ meals each week, with options ranging from 250 to 700 calories. Meals are designed by dietitians and include plans like Low-FODMAP, Mediterranean, heart-friendly, and carb-conscious, making it feel tailored rather than one-size-fits-all.

WHY WE LIKE IT: I like that ModifyHealth goes beyond just meals and also offers dietitian consultations, which may be covered by your insurance. The meals are surprisingly filling and convenient, and I found it easy to stay on track with so many clearly labeled options. Everything is kept under 700 mg of sodium, which is rare and makes a difference if you’re trying to eat heart-healthy, too. The site is also simple to navigate, and the variety of plans makes it easier to cater to your needs. They even introduced a GLP-1 support option.

TAKE NOTE: The meals aren’t bland, but they’re not the most exciting in terms of flavor, which is likely due to the lower sodium and health-focused approach. Still, they’re satisfying, well-balanced, and enjoyable.

4) Trifecta Trifecta

HOW IT WORKS: You may have seen Trifecta featured on Netflix’s You Are What You Eat, but it’s especially worth a look if weight loss is your main goal. Originally popular in the CrossFit community, this prepared meal subscription has evolved into a solution for anyone trying to stay in a calorie deficit without overthinking every meal. Meal selections include keto, paleo, GLP-1, protein build, and a small assortment of vegetarian and vegan offerings. You can choose your own meals or let Trifecta pick for you, and everything arrives vacuum-sealed, lasting about a week in the fridge or longer if you freeze it. There are also add-ons like breakfasts and ready-to-cook proteins to help fill in the gaps.

WHY WE LIKE IT: What I liked right away is that most meals range between 350 and 550 calories, so it takes a lot of the guesswork out of staying in a calorie deficit. The portions were filling enough that I didn’t feel deprived, but not so big that I was overeating. Other testers felt the same way. One mentioned how rare it is to find something that’s both convenient and genuinely healthy, and another called the meals “well balanced” and liked the variety across different plans. For me, being able to add extra proteins like steak or burgers made it even easier to hit my protein goals.

TAKE NOTE: That being said, the meals aren’t the most flavorful we’ve tried, but they do offer a balance of carbs, protein, and fat. Some felt bland or didn’t reheat as well as I’d hoped. Add-on proteins, such as burgers and steak, held up much better after reheating, though, which made a significant difference for me. And keep in mind that there is a $99 order minimum. If you’re trying to manage your weight and stay active, this service is ideal. Since all of the meals are lower calorie, you have a great selection to choose from.

5) Sunbasket Sunbasket

HOW IT WORKS: If you’re not sure what kind of meal kit suits you best, Sunbasket is an easy service to work into your routine. You can choose between traditional meal kits and ready-to-heat dishes, which makes it flexible for both busy weeks and nights when you actually want to cook. Recipes are developed by chefs and registered dietitians, with an emphasis on organic produce and thoughtful nutrition. If you are looking for calorie-conscious meals, their Lean & Clean plan features dishes all under 600 calories with at least 10 grams of protein and five grams of fiber.

WHY WE LIKE IT: I appreciate that dietitians help craft the recipes with fiber and protein to keep you satisfied, and Sunbasket meals are some of the most uniquely delicious ones I have tried. I also like that the Lean & Clean meals can be ordered ready to heat and eat or as a traditional meal kit with prepped ingredients and easy-to-follow recipes. Testers raved about the quality and ease of preparing the meals. “The variety, freshness and portion sizes were outstanding,” exclaimed one tester. I appreciate the fresh and flavorful, USDA-certified organic ingredients, inventive dishes and balanced nutritional profile, plus the brand’s commitment to sustainability from food choices to packaging.

TAKE NOTE: Because Sunbasket relies on seasonal produce, ingredient substitutions happen from time to time. While the menu offers plenty of variety, it’s not quite as extensive as some other meal delivery services.

6) BistroMD BistroMD

HOW IT WORKS: If you are serious about losing weight, BistroMD is one of the more structured options I have tried. It was founded by a medical doctor and is built specifically around weight loss, though there are also programs tailored to diabetes, heart health, and menopause, which makes it feel a bit more personalized. The menu is surprisingly big, with over 150 meals to choose from each week on the Signature Program. Everything arrives frozen and just needs to be reheated. They also have a team of registered dietitians who can help create a more customized plan.

WHY WE LIKE IT: What stood out to me is how focused everything is on nutrition. The meals are designed by dietitians to be balanced and portioned in a way that actually supports weight loss, while still being filling enough to stick with. Testers felt the same way and gave it high marks for convenience, variety, and how easy the meals were to prepare. Not having to cook at all made a big difference in sticking to a routine. One tester mentioned they would “never get bored” with the variety, and another appreciated the extra weight loss tips and nutrition guidance on the website. “Good quality of food, interesting variety and good taste,” one tester said. “Plus, I actually lost weight.”

TAKE NOTE: Some of the meals were a bit bland, but they are formulated to provide specific macronutrients. And because meals are frozen after fresh preparation, you’ll need freezer space to store them. Also, be sure to keep in mind that there is a minimum of 10 meals per week for delivery.

READ OUR FULL REVIEW: BistroMD

7) Green Chef Green Chef

HOW IT WORKS: Green Chef is one of my (and our testers’) favorite meal kits, mainly because the food actually delivers great flavor, fresh ingredients, and neat packaging. It’s also one of the few USDA-certified organic meal kits. You can pick from a variety of health-focused plans, including their Calorie Smart selection which features meals at 650 calories or less, plus Mediterranean, plant-based, protein-packed, keto, and gluten-free options.

WHY WE LIKE IT: What stood out right away was the ingredient quality and the meals themselves are colorful, flavorful, and actually filling, not skimpy. There’s also an app that’s helpful if you want to keep track of meals or need backup instructions. Testers said they loved the portion sizes, adding that the meals filled them up and had great flavor. “I was so impressed with all the portions and freshness of the products,” said one tester. “Every meal was super easy to prepare.” It’s definitely a premium service, but in my experience, the quality makes it worth the splurge.

TAKE NOTE: You’ll pay a premium for this service, but the quality ingredients truly stand out. A few recipes can be a little more involved than expected, sometimes using multiple pans or steps. That said, the recipe cards are clear and include helpful photos, which makes the process easier to follow.

READ OUR FULL REVIEW: Green Chef

8) EveryPlate EveryPlate

HOW IT WORKS: Not only is EveryPlate one of the most affordable meal delivery services on the market, but the budget-friendly meals actually impressed myself and our testers with their tastiness and quality. There are over 32 dishes to choose from each week, though not all are low calorie. Make sure to opt for their Smart & Fit plan, which features a nice assortment of meals around 650 calories or less per serving.

WHY WE LIKE IT: I was surprised by just how delicious the meals turned out. The dishes are simple but genuinely tasty, and the recipes are easy to follow, thanks to step-by-step instructions with photos. One tester said, “Everything was awesome, from the ingredients to the completeness of the recipes provided.” Another noted, “I am a decent cook but tend to stay in my lane when it comes to meals. I really enjoyed making these meals and learning new techniques.”

TAKE NOTE: The packaging is more no-frills compared to pricier kits, and ingredients aren’t as neatly separated or organized. In some ways, I actually preferred this because it cut down on unnecessary plastic and it meant less waste. The good news is that the box itself and insulation are solid – we had a tester in Arizona try out EveryPlate during the brutally hot summer months, and everything was still cold when she opened the box after sitting on her doorstep for hours.

READ OUR FULL REVIEW: EveryPlate

9) Purple Carrot Purple Carrot

HOW IT WORKS: Trying to lose weight on a plant-based diet? This vegan meal delivery service offers globally inspired recipes that genuinely impressed me and made me look forward to vegan dinners. You can choose between traditional meal kits or fully prepared meals (which are even available in some grocery stores). Everything is entirely plant-based, and for those managing their weight, you can select recipes clearly labeled at 600 calories or less.

WHY WE LIKE IT: Purple Carrot has been clinically proven to support weight loss and help lower LDL cholesterol. Testers found the meals inventive and flavorful and appreciated that all of the offerings were plant-based. “I love how Purple Carrot meals are delicious and nutritious without involving complicated cooking,” one tester said. “The meals feel much fancier and more complicated when eating than when cooking. It encouraged me to try new flavors and food combinations I wouldn’t have thought of myself.”

TAKE NOTE: Purple Carrot is on the pricier side, especially for a service without meat or specialty proteins. Meals can also lean carb-heavy, which may not suit low-carb or keto diets. Still, the creativity, convenience, and bold flavors make it a standout for anyone looking to eat more plant-based without feeling limited.

READ OUR FULL REVIEW: Purple Carrot

10) HelloFresh HelloFresh

HOW IT WORKS: HelloFresh was one of the first meal delivery services I tried, and after using it regularly over the years, it’s proven to be consistently reliable. You’ll get crowd-pleasing meals, easy-to-follow recipe cards, and solid packaging. The meals are reasonably priced, and if you choose the Fit and Wholesome plan, you’ll get dietitian-approved meals under 650 calories per serving. The selections are creative and satisfying, even if the variety isn’t the biggest out there.

WHY WE LIKE IT: It’s clear that HelloFresh has been doing this for a while — the instruction cards were easy to follow, recipes were tasty and not overly complicated, and food quality is solid. “My partner and I liked the taste and flavor,” said one tester. “Every dish had something extra beyond what we would normally make. I thought the food tasted better than what we would get from takeout at a restaurant!” The app is intuitive too, making choosing meals each week simple.

TAKE NOTE: There’s no option for single-serving meals, but you can order for two people, which works well if you’re cooking for a partner or following a meal plan together.

READ OUR FULL REVIEW: HelloFresh

11) How we test meal delivery services

At the Good Housekeeping Institute, our food and nutrition experts test and review a wide range of products and services, from healthy snacks and supplements to meal delivery kits and food subscription boxes. We evaluate each option for quality, performance, flavor, nutrition, and overall value.

When it comes to meal delivery services, we’ve reviewed over 50 options, looking at everything from ease of sign-up and menu navigation to meal variety, dietary accommodations, recipe clarity, and overall meal quality. We also consider ingredient freshness, packaging (with an eye on sustainability), delivery ranges, and overall value.

We also take it a step further, gathering insights from more than 300 at-home testers nationwide. Real-life input from home cooks of all levels is an incredibly valued part of our evaluation process. Testers share their thoughts on how easy the kits were to follow, the variety and quality of the recipes, the condition of the food upon arrival, packaging, and more.

For weight loss meal delivery services specifically, we prioritize nutritionally balanced menus that keep calories in check without sacrificing flavor. We look for services that involve registered dietitians or nutrition professionals in meal planning and offer customization options such as gluten-free or vegan meals.

Our final picks combine expert analysis with tester feedback, highlighting services that deliver on quality, value, and flexibility. No matter your cooking style or dietary needs, there’s likely an option here that suits you perfectly. And because this category keeps evolving, we continue evaluating new and updated services so our recommendations stay current.

12) How to choose a meal kit tailored to weight loss

With so many meal delivery services available (and new ones launching all the time), finding the right fit can feel overwhelming. When your goal is weight management, it’s especially important to choose a service that aligns with your lifestyle, preferences and long-term habits, not just short-term results. Here are some key factors to consider:

✔️ Type: Think about how much time and effort you want to spend on meals. Traditional meal kits include pre-portioned ingredients and recipes, which can help you build cooking skills and better understand portion sizes. Fully prepared meals are the most convenient option, arriving ready to heat and eat. Some services also offer semi-prepared meals, striking a balance between hands-on cooking and convenience.

✔️ Dietary preferences: Look for services that offer balanced, calorie-conscious meals made with satisfying, nutrient-dense ingredients. If you follow a specific eating pattern, such as vegetarian, gluten-free or dairy-free, make sure the service can accommodate those needs without sacrificing variety.

✔️ Cost: Choose a plan that fits your budget and routine. Consider whether the service will replace grocery shopping or simply supplement it. Many brands offer introductory discounts or reduced pricing when you order more meals per week, and some provide access to registered dietitians for added support.

✔️ Delivery range: Not all services are available everywhere, so confirm that delivery is offered in your area. Shipping fees vary, though some companies provide free delivery once you reach a minimum order.

✔️ Sustainability: Meal delivery packaging has to keep ingredients fresh while in transit, but many brands are making strides toward more eco-friendly materials. Most services also include guidance on how to recycle or properly dispose of packaging.

✔️ Flexibility: A good service should make it simple to manage your plan. Look for flexible subscriptions that allow you to skip weeks, swap meals or cancel easily, helping you stay consistent without feeling locked in.

13) Can a meal delivery service help you lose weight?

Meal delivery services designed for weight management can be a helpful tool, as they offer structured, portion-controlled meals that are typically balanced and mindful of calories. They can also introduce you to new ingredients and cooking techniques, making it easier to build sustainable, healthy eating habits over time. Many services allow for additional customization, so you can follow a calorie-conscious plan while still meeting needs like gluten-free or plant-based eating.

That said, their effectiveness depends on your overall routine. Since you may only be relying on these services for one or two meals a day, it’s important to consider what the rest of your daily and weekly intake looks like. Focusing on balanced choices across all meals, along with staying hydrated and incorporating regular movement, plays a key role in supporting your goals.

14) What are the pros and cons of weight loss meal delivery services?

Structured, portion-controlled meals can make healthy eating easier and support weight management. While these services offer clear benefits, there are also a few potential drawbacks to consider.

Pros:

• Convenience: Having ready-to-eat or partially prepped meals reduces meal planning stress and cuts down on grocery trips. It also can help you stay on track with your weight loss goals.

• Portion control: Single-serving meals help prevent overeating, and you can always add low-calorie sides like vegetables or salad if needed.

• Balanced nutrition: Meals designed with dietitian input provide essential nutrients while staying calorie-conscious. Some services even include consultations to help you get started.

• Variety: Rotating menus keep meals interesting and flavorful, making it easier to stick with a weight management plan long-term.

Cons:

• Calorie limits: Some meals may be too low in calories for certain individuals, leaving you hungry between meals.

• Cost: Using a delivery service can be pricier than cooking entirely at home, particularly if you rely on it for multiple meals daily.

• Less flexibility: Pre-set menus may limit control over ingredients, flavors, or portion sizes, which can be a challenge for highly specific dietary needs.

When used as part of a balanced routine, combined with mindful eating, hydration, and regular activity, these services can be a helpful tool for managing weight without adding extra stress to your day.

15) What is the average calorie count per meal with these services?

You’ll notice that most lower-calorie meal plans fall around 600 calories or less per serving, with many meals ranging between 300 and 600 calories. While calorie count is a useful guideline, it’s arguably even more important to pay attention to the nutritional makeup of each meal. Meals that include adequate protein, fiber, and healthy fats can help you feel full and satisfied, even if the overall calorie content is lower. Choosing meals that balance these nutrients can make it easier to stick with your weight management plan without feeling deprived. Additionally, incorporating a variety of colorful vegetables, whole grains, and lean proteins ensures that you’re getting vitamins and minerals your body needs, so your meals are both satisfying and nourishing.

16) Why trust Good Housekeeping?

Registered Dietitian and Good Housekeeping Institute Nutrition Lab Director Stefani Sassos has led the brand’s meal-delivery testing for the past six years. Passionate about practical, time-saving solutions, she focuses on making nutritious eating and healthy living more accessible for everyone. Stefani appreciates how many meal delivery services are evolving to offer balanced options that cater to a wide range of lifestyles and dietary needs. Having been through her own weight loss journey and providing nutrition counseling to patients and clients for a decade, Stefani is passionate about sustainable weight management and healthy eating practices.

17) More on meal delivery services

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Health and Wellness

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