As a personal trainer, I often work with people who want to build muscle and lose fat.
Generally, this is my favorite fitness goal because more muscle mass leads to more efficient energy metabolism and shifts in body composition, and it pivots the focus to building strength from decreasing the numbers on the scale (feeling deprived all the time is not a sustainable health plan).
Strength training is hands down the top fitness methodology for building muscle, and I work on this with all of my clients, but a fitness program can’t make you healthier on its own.
Bodies that are growing muscle must eat well and rest well, too. Diet is a crucial factor in strength development and fat loss, and what that often means is that people need to increase protein intake alongside their workouts.
Figuring out how to increase protein as part of a wholesome and balanced diet can be difficult to navigate on your own.
That’s where a meal delivery service can be helpful. I recommend meal delivery services to a lot of my clients because they help take the decision-making and guesswork out of this crucial aspect of achieving fitness goals.
You can never have too much support in achieving your goals, and if taking cooking off your plate can help you do so, go for it!
***Check with a nutritionist or doctor before starting any new dietary program.***
You might also be interested in: Best Bodybuilding Meal Delivery Services
TL; DR To lose fat and gain muscle (my favorite fitness goal!), increasing protein intake alongside exercise and an overall healthy lifestyle can help. High-protein meal delivery plans are a great way to support your fitness goals through diet without spending hours in the kitchen. Factor would be my top selection for high-protein meal delivery services because they balance flavor, convenience, and dietitian support.
Why Is Protein so Great for Building Muscle?
There is ample evidence that eating a higher protein diet alongside strength training can help people increase lean body mass and lose fat mass (again, this is how you change your body!).
Building more muscle supports a healthy metabolism and a strong body appearance and won’t make your body appear bulky unless you want it to (another concern I hear a lot).
While protein can help with muscle development, it’s incredibly important to eat protein as part of a balanced diet. Eating too much protein can cause damage to your kidneys (which are very essential organs), so increasing high-quality proteins to a reasonable amount as part of a wholesome diet that also includes lots of vegetables, fruits, and whole grains is the way to go.
How Much Protein Do You Need to Build Muscle?
Research suggests that eating about 1.5 grams of protein per kg (about 2.2 lbs.) of body weight is ideal for building lean muscle mass through strength training.
So, per this study, a 150 lb. person can eat up to about 102 grams of protein per day to support muscle growth, a 100 lb. person can eat up to about 68 grams of protein per day to support muscle growth, a 200 lb. person could eat up to 136 grams of protein to support muscle growth, and so forth.
Track Your Protein Intake
If you want to build lean muscle mass through a fitness and diet plan, consider starting with a 3-day journal. To find out where your starting point is, you can track activities such as:
- How much protein are you eating each day?
- How much weight are you lifting?
- How many strength training workouts are you doing per week?
- Which muscle groups are you working?
You can use the data from your journal as a foundation for growth. Based on the above guidelines, I would bet a lot of people could stand to add more protein to their diet (but definitely check with your doctor and nutritionist before adding a lot of protein to your diet!).
Why Meal Delivery Services?
A number one concern of many of my clients is not having the time or bandwidth to decide what to eat or to cook healthy meals that support their fitness goals. Or sometimes, they simply don’t want to have to track macronutrients and come up with new meals.
In these circumstances, meal delivery plans are a convenient option that can help you stay on track with fitness and health goals. There are usually chefs and nutritionists behind the scenes at meal delivery services that you can trust to make nutrition and balanced recipe decisions for you.
Also read: Best Meal Delivery Services for Fitness
Best High Protein Meal Delivery Services
There are a lot of meal plan delivery services out there, but only a few offer delicious, high-quality, protein-rich meals. Below are the top five high-protein meal delivery services based on the following criteria:
- Delicious high-protein meals
- High-quality meat and ingredients
- Convenient meals that don’t take a lot of time to prepare
- Reasonable price per meal
Factor’s High-Protein Plans
Factor is a meal delivery service offering several high-protein options. This service sends fresh, prepared meals every week, eliminating the need to freeze or thaw food before you eat.
Meals from Factor’s Keto or Protein Plus program are good options for someone looking for prepared high-protein meals (one is low-carb, the other is not). Factor also offers a free one-on-one nutrition consultation, which is a great resource.
- Factor has two different high-protein programs to choose from
- Factor offers a free consultation with a registered dietitian
- Their meals are really easy to prepare, saving time and energy
- There aren’t a lot of high-protein vegetarian options
- They don’t go into detail about meat sourcing on their website
- Factor meals is probably not a good option for couples or families
What’s on the Menu for Factor’s Keto and Protein Plus Plans?
Factor offers several meals each week that are high in protein. The following meal options are a sample of what could be included in a Keto or Protein Plus Factor delivery.
Factor offers a lot of delicious meals and quite a bit of variety to keep things interesting from week to week. Each of these meals contains about 30 grams of protein per meal.
- Horseradish Cream Pork Chop with Cauliflower Mash, Almond Green Beans & Roasted Garlic Butter
- Scampi-Style Mahi Mahi with Parmesan Zucchini & Creamy Garlic Green Beans
- Grilled Steakhouse Filet Mignon with Parmesan Creamed Spinach, Broccolini & Asiago Butter
- Monterey Spinach Chicken with Sun-Dried Tomato Alfredo & Cauliflower Gratin
- Turkey Chili & Zucchini with Ancho Lime Crema
Are Factor Meals Easy to Prepare?
Factor meals are delivered fresh, not frozen, which makes them super easy to prepare. Each week when you receive a Factor box, your meals can be placed directly in the fridge, which means no thawing time; you can have a fresh, nutritious meal in literally minutes. Factor meals will stay fresh for about seven days in the fridge, so you can have all of your meals for the week ready. These meals can be reheated in the microwave in just a few minutes.
Factor’s Price Per Meal
Factor‘s high-protein options, including the Keto and Protein Plus plans, are relatively affordable. You can choose to receive from 6 to 18 meals per week. These pre-packaged, prepared meals cost approximately $13 per meal.
Trifecta Nutrition as a High-Protein Meal Delivery Service
Trifecta Nutrition meals are high-protein, low in calories, and made from organic ingredients. Trifecta Nutrition plans are designed for weight loss, so this could be a great plan if that is your goal.
Trifecta Nutrition also offers personalized plans and the option to connect with accountability partners to help you succeed. Trifecta Nutrition meals are minimally processed and made with whole foods. They try to use grass-fed, pasture-raised, sustainably caught, and antibiotic-free proteins.
- Trifecta Nutrition offers several high-protein options
- These meals are designed for weight loss
- Trifecta Nutrition connects you with peer support to help you achieve weight loss goals
- Trifecta Nutrition does not offer dietitian support
- A weight loss plan might not be for you if you’re looking to increase muscle mass
- Trifecta Nutrition meals might are probably not a good option for couples or families
Trifecta Nutrition’s Keto and Paleo High-Protein Meals
Meals from Trifecta Nutrition’s Keto and Paleo menus are high in protein. For example, their Keto Mediterranean Salmon contains 36 grams of protein, alongside 32 grams of fat and 9 grams of carbs. There menus are tasty, yet approachable.
Here are some sample meals from each plan:
Sample meals on the Trifecta Nutrition Keto menu
- Keto Mediterranean Salmon
- Vegetarian Teriyaki Tofu
- Kung Pao Chicken with Roasted Sweet Potato and Brown Rice
- Grilled Steak and Mixed Vegetables
- Zucchini and Bell Pepper Frittata
Sample meals on the Trifecta Nutrition Paleo menu
- Sausage and Egg Scramble with Sweet Potatoes
- Roasted Chicken Breast with Asparagus
- Korean Beef Bulgogi
Are Trifecta Nutrition Meals Easy to Prepare?
Trifecta Nutrition meals are delivered frozen weekly. Once thawed, their meals can be prepared quickly in the air fryer, oven, stove, or microwave.
How Much Does Trifecta Nutrition Cost per Meal?
With Trifecta Nutrition, you can choose from a few different selections between 5 and 14 entrées per week. They also offer breakfast options for an additional cost. A seven meals per week delivery from Trifecta Nutrition costs $104.93 per week, which breaks down to about $15 per meal. Trifecta Nutrition is slightly more expensive than many of the other plans.
Paleo on the Go
Paleo on the Go High-Protein Options
Paleo On The Go caters to the AIP or Auto-immune protocol diet lifestyle, which centers on avoiding inflammatory foods. Though not specifically high-protein, Paleo meals, by default, are usually high in protein and low in processed foods.
- Paleo On the Go meals are made with clean ingredients
- If you follow an AIP diet, Paleo on the Go might be right for you
- They offer a lot of comfort food options, which could be nice sometimes if your diet requires you to avoid a lot of foods
- Paleo On the Go is pretty pricey, which might make sense if you need AIP meals, but otherwise might not be worth it
- These meals are formulated for a specific diet and might not fit the needs of the general public
- Their meals are lower in protein than many other services
Paleo on the Go’s Delicious High-Protein Options
Each Paleo On the Go meal listed below contains about 25g of protein per meal, which is lower on average than many other plans. You can review each meal’s nutrition facts before you place an order and build custom boxes based on your preferences. Their menu items include a lot of comfort food-type meals that might appeal to some people, though this wouldn’t be my personal preference.
- Bacon Apple Chicken Burger with Maple Cranberry Sauce and Collard Greens with Smoky Bacon
- White Chicken Chili
- Smoked Salmon Breakfast Bowl
- Chicken Nuggets with Sweet Potato Fries & AIP Ranch
- German Brats with Sauerkraut and Home Fried Potatoes
Are Paleo on the Go Meals Easy to Prepare?
Paleo On The Go meals arrive frozen. Each meal comes with its own preparation instructions, but most Paleo On The Go meals can be easily microwaved.
How Much Does Paleo on the Go Cost per Meal?
With Paleo On The Go, you can build boxes of 8, 12, or 16 meals to be delivered every 2, 4, or 8 weeks. The meals clock in at about $20 or more a meal, so Paleo On the Go is not the most affordable option, but it could still be a good choice if you have specific AIP dietary needs.
BistroMD High-Protein Meals
BistroMD is a meal plan program designed to achieve weight loss created by Dr. Caroline J. Cederquist, a doctor specializing in metabolism. BistroMD’s meals are designed around a protein and vegetable-rich diet plan. BistroMD also offers support from registered dietitians.
- Their program was created by a doctor
- BistroMD offers a daily meal calendar and guidance on snacking, which is a nice tool if you are looking to lose weight
- BistroMD meals are flavorful
- Meals are delivered frozen, not fresh
- BistroMD’s menus feel a bit outdated
- This program might not be the best option if your fitness goal is something other than weight loss
Delicious High-Protein Options
Most of BistroMD’s meals focus on high-quality proteins, but their Keto Flex Program in particular offers protein-rich meals. These sample meals from BistroMD’s Keto Flex Program contain 28-36 grams of protein.
- Meatloaf with Honey Bourbon Glaze
- Chicken, Rice, and Cheddar Casserole
- Hickory Smoked BBQ Pork with Broccoli
- Turkey Breast with Herbed Brown Gravy
- Pork Tenderloin with Mushroom Marsala
Are BistroMD Meals Easy to Prepare
Your BistroMD meals for the week arrive frozen and are meant to be placed in the freezer until they are ready to thaw (about a day before you’re ready to eat the meal). BistroMD meals are super simple to reheat in the microwave; they take about four minutes to prepare.
How Much Does BistroMD Cost per Meal?
BistroMD’s Keto Flex program is available as a five or seven days a week subscription with options to receive three meals per day – breakfast, lunch, and dinner or just lunch and dinner. For seven days of lunch and dinners, the price is $209.90, which breaks down to about $15 per meal.
Territory Foods High-Protein Meal Delivery
Territory Foods offers several nutrient-dense, high-protein meal options each week. Territory Foods focuses on fresh ingredients and has a number of ingredient guidelines that ensure their meals are free from refined sugar, gluten, dairy, and antibiotic and hormone-free meats.
- I like Territory Foods’ focus on clean ingredients
- Territory Foods meals taste great
- Territory Foods meals are gluten-free
- Territory Foods is not the cheapest option
- With this delivery service, you need to construct your own box and plan, which could take more time
- Territory Foods doesn’t have a lot of high-protein vegetarian options
Tasty Menu and High-Protein Options
Territory Foods offers several weekly meals that measure in at above 30 grams of protein per meal.
- Roasted Chicken with Gremolata and Butternut Mash
- Lemon Dill Chicken with Garlic Spinach, and Cauliflower Mash
- Chicken Tinga with Fajita Peppers and Roasted Pico de Gallo
- Machaca Beef Breakfast with Jicama Home Fries and Scrambled Eggs
- Red Chimichurri Chicken with Seasonal Vegetables
Are Territory Foods Meals Easy to Prepare?
Territory Foods delivers your meals twice weekly. All Territory Foods meals are delivered cold, and some may be reheated, which they recommend doing in the microwave.
How Much Do Territory Foods Meals Cost Per Meal?
Territory Foods sells eight meals for $123.60, and you can add on as many meals as you’d like for about $15 per meal. With Territory Foods, you build your own box by selecting each meal for delivery.
Final Recommendation for the Best High-Protein Meal Delivery Service
There are several meal delivery service options for people looking to add more protein to their diet.
All options listed above are convenient delivery plans that take the guesswork, time, and effort from eating a high-protein diet, which can help make fitness and weight loss goals more achievable.
All of these are good options, but when weighing functionality, flavor, and dietitian support, Factor comes out as a clear winner. I also appreciate Territory Foods’ focus on ingredient quality.