- Meal kits and prepared meals help by controlling portions and removing decisions.
- Not every meal is low calorie; check calories and protein on each option.
- They cost more than cooking from groceries, so many people use them for part of the week.
- They work best as a bridge while you learn portions and build cooking habits.
Meal kits and prepared meal delivery services are widely available across Canada. They can make weight loss easier for busy people, or they can just be expensive takeout. This guide covers how to use them well.
Types of services
| Type | What you get | Best for |
|---|---|---|
| Meal kits | Pre-portioned ingredients and recipes | Learning to cook healthy meals |
| Prepared meals | Heat-and-eat meals | Minimal time |
| Diet-specific services | Calorie- or macro-controlled menus | Structured plans |
Pros
- Built-in portion control
- Fewer impulse takeout orders
- Less food waste for small households
- Exposure to new recipes and vegetables
Cons
- Cost: usually several times more per serving than cooking from groceries
- Some meals are high in calories, sodium or sauces
- Packaging waste
- Delivery availability varies outside large cities
What to look for
- Calories and protein listed for every meal
- At least 25 to 30 g of protein per main meal
- Plenty of vegetables
- Reasonable sodium, especially if you watch blood pressure
- Flexible plans you can pause
Smart ways to use them
- Use kits for three dinners a week and cook or meal prep the rest; see our meal prep guide
- Keep recipes you like and recreate them from groceries
- Add extra vegetables or a side salad to stretch portions
- Track meals in an app using the listed nutrition
Frequently asked questions
Do meal kits help with weight loss?
They can, through portion control and fewer takeout meals, if you choose lower-calorie, high-protein options.
Are meal kits cheaper than groceries?
Usually not; they typically cost several times more per serving than home cooking.
What should a weight loss meal include?
About 25 to 30 g of protein, plenty of vegetables and moderate calories.
Are prepared meals healthy?
Some are; check calories, protein and sodium for each meal.
This article is general information for adults in Canada, not medical advice. Talk to a doctor or pharmacist before using any prescription drug, anabolic steroid or research compound, and get bloodwork done. If you’re in crisis, call or text 9-8-8 (Suicide Crisis Helpline) any time.
