Dietitian reveals which ‘healthy’ meal subscription kit is the best for your body – and will help you lose weight

Americans are busier than ever, juggling increasingly demanding jobs, childcare and trying to make up for lost time with friends and family after the pandemic.

One consequence is that fewer of us than ever before cook regularly. The number of Americans eating at home reached an all-time low last year 8.2 meals per week, according to a survey of 2,000 US residents by Cookpad.

As a result, the market for meal kit subscription services such as HelloFresh and GreenChef is growing.

The market for the boxes – which provide the exact amount of ingredients needed to prepare a complete meal in a short time – is growing at 17 percent year-on-year and is estimated to be worth approximately $33.48 billion.

And especially popular are those who claim to be healthy. Some offer low-calorie recipes for people trying to lose weight, while others are said to be especially good for heart health.

But which one should you choose? asked DailyMail.com Erin Palinski-Wade, a registered dietitian from New Jersey, reviews five of the most popular kits.

HelloFris

Price: $56.95 – $250.75 per week

*Two meals for two people per week (four servings) cost $56.95, which works out to $5.49 per serving.

Meal example: citrus pork tacos with pickled onion and southwestern crema

Rating: ★★★★★

HelloFresh touts itself as America's number one meal kit. It offers meat and vegetable, vegetarian, family-friendly, pescatarian-friendly, simple and low-calorie meal options.

The meals come with printed recipe cards that list calories, servings and how long the meals take to prepare.

“They have dietitians on staff, so you know it's more balanced and nutrient-dense,” Palinski-Wade said.

The service is reasonably priced, 'bBut you also have no obligation,” she said.

With HelloFresh you can 'pause' the subscription for a week. This way, you don't have to completely give up your healthy subscription during a short busy period.

“If someone wants to do this for the short term, or skip a week, it's quite flexible so it fits your lifestyle.”

Another advantage is the variety of meals.

“You want some variety because it makes the meal more enjoyable,” Palinksi-Wade said. 'You can mix and match a bit. You can choose which recipes you want, and you can repeat some of them.

“There's a really large selection that can appeal to all members of your household and can really help you get off the beaten path and try new recipes or new flavors that you haven't tried before,” Palinski-Wade said.

Other dietitians praise HelloFresh's nutritional balance with a good portion of fiber through vegetables and healthy proteins in the recipes, a low saturated fat content and a good amount of calories.

Green chef

Price: $80-$288

*Three meals for two people (six servings) cost $80.94, which works out to $13.49 per meal.

Meal example: Penne Alfredo of spicy chicken and bacon with peas, parmesan cheese and shallot

Rating: ★★★★✰

Green Chef, which was purchased by HelloFresh in 2018, is an organic meal kit company.

“This one is really focused on healthy meals, fresh ingredients and organic produce,” Palinski-Wade said.

'What I like about it is that you also have extras so you can enjoy the meal, but you can also add things like breakfast and snacks on the go so you can top it off with what works. the best for your lifestyle,” she said.

At Green Chef you can opt for extras that are delivered in the weekly box, such as cookies or spring rolls.

“They also do a really good job of labeling things that only take 10 minutes to prepare, are gluten-free, good for heart health, and low in calories.”

However, Palinski-Wade advised clients looking to lose weight to select their meals carefully, as many of them “don't fit into a low-calorie diet.”

Another downside is that the dishes overall are 'slightly saltier compared to the other meal kit subscriptions'.

To dine

Price: $44.15 – $131.75

*Two meals for two people (four servings) cost $44.15, which works out to $8.04 per meal.

Meal example: Glazed apricot harissa steak

Rating: ★★★✰✰

Dinnerly markets itself as an affordable meal delivery service.

Palinski-Wade said, “The menu is a little more limited than others, and it's not as heavy on the produce department; it may be a little lacking in fiber.”

Fiber is an essential nutrient found in fruits, vegetables and whole grains that helps food move through the digestive system, prevents snacking and protects against colon cancer.

But Palinski-Wade adds, “Some meals include chickpeas and some have green beans on the side, so there's definitely an opportunity to add more fiber to your plate.”

But compared to the other meal kits offered, “through this particular meal kit, there is more comfort food and perhaps some recipes with a slightly higher calorie or potentially saturated fat content.”

'Those using meal kits to lose weight or improve cardiovascular health should be careful in their choice.

“Some choices are more indulgent.”

There is also no option to view the amount of salt in the meals. Dinnerly only lists calories, proteins, fats and carbohydrates.

Excessive salt, which contains sodium, is known to contribute to hypertension, a leading cause of strokes and heart attacks.

“The more information, the better,” Palinski-Wade said. “If they could list the grams of fiber and sodium, we would have a clearer idea of ​​how healthy the kits are.”

“Without knowing for sure, it can be a little harder to know if it's going to work for your health goals.”

“It will take a little more work on the part of the consumer to ensure they choose options that fit their nutritional goals.”

Blue apron

Price: $60.95 – $119.80

*Two meals for two people (four servings) cost $60.95, which works out to $12.49 per meal.

Meal example: Soy lime shrimp and scallion rice

Judgement: ★★★★✰

Like Hello Fresh, Blue Apron also uses a nutritionist to approve it recipes.

The prep time is about the same as HelloFresh, Palinski-Wade said.

'They do have a lot of meat-free options. For someone looking to add more plant-based foods to their diet, or someone who is vegetarian or vegan, they will find many options through Blue Apron.”

This week, a 'groundbreaking' study of twins showed that veganism reduces the risk of heart problems within weeks.

And studies show that those who eat five servings of fruits and vegetables a day have a lower risk of disease than others.

She adds: 'Most meals are well balanced. However, some high-calorie meals have crept in.

'For example, there is pork belly and miso ramen that contain a lot of sodium. There is one and a half times sodium per entire day in that meal. But most other meals aren't that high.”

The pork belly and miso ramen also contain 1,210 calories per serving, which is more than half the recommended daily intake.

Palinski-Wade said, “As a consumer, you want to be aware that with these services it is still easy to get meals that contain too much sodium and calories for your needs. Please review the nutrition facts before adding to cart.'

For people on a weight-loss diet, she recommends choosing one of the options that contain fewer than 600 calories.

A final observation is that the menu is 'slightly smaller' than that of Hello Fresh.

Daily harvest

Price: $39.16 – $288

*Two meals for two people (four servings) cost $39.16, which works out to $9.79 per meal.

Meal example: Broccoli and tamari sesame pickle bowl

Rating: ★★★✰✰

Daily Harvest offers a range of smoothies, harvest bowls, soups and flatbreads, with an emphasis on organic and whole ingredients.

“Organic doesn't necessarily mean more nutritious or healthier,” Palinksi-Wade said.

Worryingly, Daily Harvest made headlines last summer after some of its food was linked to liver problems.

The company was forced to recall its lentil and leek crumbles after nearly 500 reports of illness, some of which reported liver dysfunction.

The company later said it identified tara flour as the ingredient that made people sick.

'Daily Harvest offers many more fruits and vegetables than some other brands: in the form of soups, smoothies and harvest bowls. This is great if you want to increase your fiber intake.

“It's not the choice you should make if you're looking for comfort food or meals that a family will enjoy.”

Palinksi-Wade said the portion sizes are also a bit small.

However, the high fiber content keeps you full for a long time, but you eat relatively few calories.

However, she appreciates that the kits are expensive.

“It's cheaper to make these meals at home, but you're paying for the convenience of having it done for you,” she says.

Another drawback is the “acquired taste” of some meals, including artichoke, shitake and cremini.

“Someone who likes robust flavors and lots of fruits and vegetables would be a big fan of Daily Harvest,” she says.

“But if you're looking for comfort food and perhaps aren't that adventurous, many dishes may not appeal to you.”