Are Meal Delivery Services A Good Choice?
Because there are so many options when you consider a meal delivery service, I asked Nourish Dietitian, Erika Behrmann RD, CSSD, LDN to share her list of options!
Have you seen the ads where two happy people are cooking up a meal kit? How about the one where someone pops into the oven a ready-to-cook dinner? In 2024, making dinner has changed, and companies now provide options to reduce the invisible labor of healthy eating. This article is a review of the many meal delivery services available. It was compiled by Nourish Dietitian Erika Behrmann, RD, CSSD, LDN.
What are Meal Delivery Services?
Looking around the internet, I couldn’t find a clear definition, but the marketing of these products seems to distinguish between two types of services.
Meals that you cook in less than 30 minutes. Companies will send you a recipe and all the ingredients to cook a meal in less than 30 minutes. Erika explains, “Think of these options as Cook and Eat.”
Meal Delivery is full meals that you either bake or reheat. Prepared meal options are often tailored to specific health needs, making them a great choice instead of takeout. “Many of my clients are busy, not confident in the kitchen, or have other limitations that make prepared meals an excellent option, " which is why Erika has compiled this extensive list.
How are they helpful?
Like Erika said, not everyone feels confident in the kitchen. If that is you, these meal kits can help you gain skills and confidence. Meal kits come with step-by-step recipes, and the meal kit company often provides accompanying videos to guide you through the process. I have tried Green Chef, Purple Carrot, and Hello Fresh. They increased my culinary skills and helped me consider how to balance a meal visually. We do eat with our eyes first! If you are wondering about what types of meals are offered, Hello Fresh lists their recipes online: https://www.hellofresh.com/recipes.
FYI: Paid subscriber and get access to the Nutrition 101 Program. This is a 5-part video series and 25-page Weight-Inclusive Guidebook explains how to nourish your body without dieting.
Meal delivery services provide full meals. These can be eaten for lunch or dinner, reducing the temptation to order out or swing by the drive-thru. Many meal delivery services have nutritionally tailored meals for different eating styles, including low-carb, vegetarian, or gluten-free.
Regardless of which service you choose, when you order online, you can look at the total carbs for the meal. For most people with diabetes, keeping your carbs between 30 and 75 is often suggested. Meeting with a registered dietitian like Erika will help you get a personalized meal plan.
What are the downsides?
Many people feel that the cost is a barrier. My clients shared that these kits require you to schedule time to cook. At a recent appointment, a client said, “I had to cancel my order because sometimes my schedule changes, and I can’t cook all the meals that were sent. I wind up wasting food, which makes them even more expensive.” Another client told me, “I order the least number of meals per week. That way, they don’t go to waste.”
Other comments I have heard about meal kits include:
There is a lot of packaging,
Sometimes, the ingredients are bruised or wilted.
Ingredients are missing.
Miss familiar/family recipes
For meal delivery services
That they over purchased meals and they spoiled
Lack of variety.
Forgetting to order and having default meals shipped.
Can people with diabetes use these?
Yes! These programs make it easy to get comfortable in the kitchen and can help you start eating regular and consistent meals. The nutrition facts are listed, and nutritionally balanced meal options are provided depending on the service selected.
What to look for when selecting a plan
If you work late or travel, check to ensure you are home.
Decide if you want to bake your meal (which can take 30 minutes) or reheat a meal (which is often 2-5 minutes).
That the plan you choose has enough variety in the selection.
Make sure the ordering app is user-friendly. Multi-step verifications and small print can make ordering a nightmare.
Make sure you are comfortable with the cost of the minimum order.
Understanding the cancelation policy.
Be clear about what happens if you don’t pick your meals.
If you want to try meal kits or meal delivery, Erika has assembled an amazing summary of these services. Work with Erika at Nourish. See a dietitian virtually, often with no out-of-pocket costs!
List of Meal Delivery Services:
Prices are estimates, and they may vary from those listed.
Cook & Eat
Sun Basket – highly rated - Dinners start at $10.99 per serving and are available in two- or four-serving packages
Green Chef – highly rated - paleo meals are $12.99 per meal, while plant-based meals cost $10.99 per meal.
Dinnerly—The least expensive option (including $8.99 for shipping) is $38.93 per week.
Daily Harvest - Item prices range from $5.99–$8.99. Subscribers choose how many items they want to receive (9, 12, or 24 items) and how often (weekly or monthly)
Purple Carrot—vegan—Meals for breakfast, lunch, and dinner start at $4.49, $8.99, and $9.99 per serving, respectively.
The Good Kitchen - The company works with local farms to ensure that the ingredients used in its products are high quality and sustainable. - Pricing ranges from $10.99–$14.00 per meal.
Home Chef - starts at $6.99 per serving but can get much pricier depending on the number of meals you order, add-ons, and plan you choose.
Blue Apron - Two-person plans, with three meals per week, start at $60.
Every Plate – healthy meals on a budget - Your first delivery will get you 18 meals for only $3.33 each with free shipping. After that, you select three meals from each menu at $4.99.
HelloFresh - Three two-serving meals start at $55.
BistroMD – great for diabetics, GF, or heart-healthy - plans start at $89.96 per week and can go up to $134.96 per week, depending on which program you decide to go with
Prepared Meal Options
Freshly prepared meals are great for single servings, whereas others are for families. Depending on the plan you choose, meal prices range from $7.99 to $11.50 per meal.
SnapKitchen – prepared meals - plans with 6 or 12 meals per week, with meals starting at $11.67 and $9.98 each, respectively.
Thistle – the foodie who doesn’t want to cook - Prices range from $11.50 to $17.24 a meal based on the frequency and inclusion of meat. Delivery is free on orders of $25 or more.
Factor - prepared meals - 4-meals-per-week plan offers meals at $10.99 each, while the 18-meals-per-week plan offers meals at $9.89 each.
DietToGo – ready-to-eat - other patients currently trying and liking – depending on plan $121.99/week. Can choose 5 day or 7 day, 2 or 3 meals per day
Fresh and Easy—by the home chef—just throw in the oven—$60 per week for three meals for two people; $119 per week for three meals for four people (prices include shipping).
Epicure is low FODMAP and gluten-free. It is approved for people living with IBS, Crohn’s, Colitis, Celiac disease, and Non-Celiac Gluten Sensitivity. The average dish price is around $15.
BariBox -The first bariatric meal delivery service tailored to weight loss surgery needs. Fresh local ingredients. Designed by a bariatric registered dietitian.