The right meal delivery service depends on your goal.
If you want to build cooking skills, a meal kit that sends fresh ingredients with recipes is the best fit. If you need convenience, a pre-prepared service that heats in minutes works better. And if you have a specific dietary need or health goal, a service built around your lifestyle removes a lot of guesswork.
Pick the right category and you’re far more likely to actually stick with it.
We asked Samantha Oldman, MS, RD, CDN, with Hartford HealthCare Medical Group, to help us sort out what actually matters when choosing a meal delivery service.
“A meal delivery service can make a real difference, but only if it fits how you actually live,” says Oldman. “I’ve seen patients sign up for the most popular option and quit in two weeks as it doesn’t fit what they need in terms of convenience, dietary requirements or even taste preferences.”
1. Best if you want to cook more at home: Meal kits
Popular options: HelloFresh, Blue Apron, Home Chef, Green Chef
Meal kit services send fresh, pre-measured ingredients with step-by-step recipes, and you do the cooking. For people who want to learn technique, explore new ingredients or eat freshly prepared meals without the planning, this is the strongest option. No more need to find recipes, create a grocery list or go to the store, which can save hours each week.
Most meal kit services offer 3 to 4 meals per week at roughly 30 minutes of active cooking time per meal.
HelloFresh, Blue Apron and Home Chef are among the most widely available options. Green Chef is worth noting if USDA-certified organic ingredients are a priority.
“People who use them consistently tend to get more comfortable with using healthier ingredients, which has long-term payoffs that go beyond the service itself,” notes Oldman.
The built-in portion control is an added bonus. You get exactly what you need for the recipe, which cuts down on waste and overconsumption.
Some people find they don’t have to use the meal kits indefinitely. They are able to utilize the skills they learn to plan more easily and seamlessly. After getting comfortable in the kitchen, many will subscribe to the service just during busy weeks or months of their lives.
> Related: Do You Really Need to Eat Three Meals a Day?
2. Best if you don’t have time to cook: Prepared meals
Popular options: Factor, Trifecta, CookUnity, BistroMD, Mosaic Foods
Pre-prepared services send fully cooked meals that need only minutes of reheating. For people with demanding schedules, limited mobility or no interest in cooking, a balanced meal takes minutes with no prep required. Most meals can be reheated in the microwave or air fryer or toaster oven.
Factor and Trifecta are two of the most dietitian-recommended options in this category, with detailed nutrition information per meal. Factor also includes a free 20-minute consultation with a registered dietitian with every subscription.
“The most important thing I tell patients about pre-prepared services is to check the sodium,” explains Oldman. “A reasonable target for a single meal is under 600 milligrams for most adults. Some services exceed that regularly, so reading the label matters.”
Not every service in this category is built the same way.
“One thing to know about Factor is that their meals are geared heavily toward a low-carbohydrate, keto-style diet, which isn’t the right fit for everyone,” warns Oldman. “These meals can also be high in saturated fat. If you’re unsure whether that type of diet works for your health goals, check with your provider or a registered dietitian before committing to a service.”
“Cook Unity is another pre-prepared meal delivery service that can be filtered by diet-type or dietary need, which may be more appropriate for certain individuals with certain restrictions,” adds Oldman. “They also emphasize locally sourcing ingredients and using a wide variety of chefs to craft their recipes, so there is bound to be a flavor profile for everyone to enjoy.”
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3. Best if you have a specific health or dietary goal: Specialty services
Popular options: BistroMD (weight loss/health conditions), Purple Carrot (plant-based), Sunbasket (dietary restrictions)
Specialty services are designed around specific dietary needs or restrictions. Plant-based, low-carb, gluten-free, Mediterranean, calorie-controlled and GLP-1 friendly menus are all options.
Sunbasket offers dedicated menus for diabetes-friendly, Mediterranean, paleo and keto eating. BistroMD is built around dietitian-developed recipes and is often recommended for people managing weight or cardiovascular health. Purple Carrot is a strong option for fully plant-based eating.
If you’re on a GLP-1 medication, protein intake becomes more important, not less. People on these medications lose muscle alongside fat, so look for meals with at least 30 grams of protein per serving. Factor and Trifecta both offer GLP-1-specific menus built around this.
“If someone is managing their weight or has a condition that responds to diet, I want them on a service that aligns with their medical goals, not just their food preferences,” notes Oldman. “That specificity is where these services really earn their cost.”
For people with diabetes, kidney disease or heart disease, a registered dietitian can help match you to the right service. A single visit typically covers this kind of guidance.
> Related: How to Plan a Week of Healthy Meals in 15 Minutes
What to look for before choosing a meal delivery service
Regardless of which service you choose, three numbers cut through the marketing.
- Aim for at least 20 to 30 grams of protein per meal. That keeps you full and helps preserve muscle.
- Keep sodium under 600 milligrams. Go lower if you have heart disease or high blood pressure.
- Make sure there’s at least one real vegetable (a portion of color!) serving on the plate.
“Ingredient quality is worth paying attention to as well,” shares Oldman. “Terms like organic produce, antibiotic-free meat and sustainably sourced seafood signal a higher-quality supply chain. They’re not required for a nutritious meal, but they’re worth knowing about if you have a preference.”
