The Ketogenic diet (keto) is a low-carb, high-fat diet that forces your body to rely on fats for its main energy source rather than glucose. Some people see exceptional weight loss benefits as the body begins to burn fat rather than glucose as a result. It takes, on average, three to four days to reach a state of ketosis and requires a diet of 75 percent fat, 20 percent fat, and only 5 percent carbohydrates.
Like any diet, this requires a strong personal commitment. But maybe even more than most because of the restrictions it puts on what you can eat. We value this commitment and recognize the power in making a strong statement about your health. However, we also understand that you are only human and that life can sometimes get in the way of a diet. Even meal preparation each week can become overwhelming as it can take time to plan, purchase, and cook meals that limit your carb intake.
Meal kits are a popular option to help alleviate the burden of preparing meals each week. There are many meal kit options on the market these days. However, the struggle comes in finding one that works for people committed to specific food plans such as the keto diet. That’s why we have chosen the best keto-specific meal kit delivery companies within the Vancouver area:
SPUD is a local grocery delivery company that features local and organic foods and prepared meals. They provide meal plans that offer basic ingredients so that shoppers can create their own meals or snacks at homes.
Keto Meal Plans: In terms of keto-specific meals, SPUD offers three keto-friendly food kits. The most popular kit would be the keto diet staples kit which features essential foods needed to start the keto diet. The next version of the kit is a bit smaller and focuses on keto lunch staples. Finally, SPUD offers a kit just for keto snacks.
Pros: Offers local and organic foods and ingredients. Basic meal staples and lunch staples provide the foundation for meals. Consumers have many choices to add to the basic meal staples plans.
Cons: SPUD only offers the basic ingredients for a keto-friendly meal. You will still need to plan out all your meals with additional ingredients.
Price per plate: Costs vary depending on what option is purchased and what additional foods are added into the kits.
- Keto Diet Kit: $10 per plate as the ground beef and eggs provide enough for eight meals ($80 in total)
- Keto Lunch Staples: $7.5 per plate as the bacon and eggs provide enough for eight meals ($60 in total)
- Keto Snack Pack is $40
2. Ceviche Meal Prep
Ceviche Meal Prep is a Vancouver-based company that offers everything needed for full keto meal preparation. They also provide keto artisan-baked goods, including sugar- and gluten-free desserts and snacks.
Keto Meal Plans: Each meal plan features zero-carb, high-fat meals for two-week increments. There are currently 4 menu’s to choose from which offer a variety of choices and the option for add-ons. The menu changes on a regular basis and provides considerable portions to make sure you’re satisfied after each meal.
Pros: This is a super convenient option as meals are already cooked and properly portioned. Ceviche is focused entirely on Keto meals kits and provides a delivery right to your door.
Cons: Although each meal sounds delicious, Ceviche lacks an option to customize menus based on specific recipes included. Additionally, each menu is more focused on lunch and dinner and fails to provide any keto-specific breakfast options.
Price per plate: $11.25 per plate: Ceviche provides 20 meals for $225 over two-week increments.
HelloFresh continues to make a splash in the meal-kit market as they recently announced that they will be offering keto-specific meal kits for 2019. Currently, Hello Fresh caters to a variety of needs by offering the Pronto, Family, and Veggie boxes. The move into diet-specific recipes can work for people who are fully committed to the keto diet or for others just looking for some low-carb meals.
Keto Meal Plans: HelloFresh plans on integrating some of their current low-carb, keto-friendly recipes into a meal plan option. Considering all their other plans offer 3 or 4 recipe options, we are assuming the keto plan will follow suit.
Pros: Very flexible subscription options with a wide variety of recipes to choose from.
Cons: Not local, so they ship through a 3rd party, which can lead to logistics issues if you don't live in a detached home.
Price per plate: Based on the prices for other plans, the price of the keto plan could fall between $10.83 $13.33 per plate.
4. Live Fit Food
Live Fit Food is unique in the sense that they deliver goal-specific meal packages that come properly portioned and packaged to fit your lifestyle and dietary needs. Currently, they only deliver in Ontario but are expected to expand delivery across Canada by 2019.
Keto Meal Plans: The Keto Package comes with 12 to 24 keto-friendly meals that are properly portioned and highly customizable.
Pros: Live fit Food realizes that everyone does the keto diet a little differently and offers specific add-ons or substitutes in order to meet everyone’s dietary needs. They also provide the ability to build your own meals, which includes the option of choosing your protein, carb, and even the sauce you want.
Cons: The Keto package does not indicate what foods are included and only states that it comes with the best-selling low-carb meals. Additionally, there arises no indication that meals that you build can be added to your package.
Price per plate:
• $12.41 for a minimum of 12 meals in the package ($149 total)
• $10.38 for a maximum of 24 meals in the package ($249 total)
5. Fresh in Your Fridge
Fresh in Your Fridge provides an extremely unique offering as they provide a full holistic meal plan experience. After a personal in-home consultation, a designated nutritionist will design a weekly meal plan that is then cooked right in your own home. Fresh in Your Fridge offers personalized and creative menu options for paleo, keto, vegan, and vegetarians.
Keto Meal Plans: Each keto meal plan depends on you as a person. You’ll work with a personalized team of nutritionists that allows you to customize your own keto-friendly meals and then have them be cooked at home. Fresh in Your Fridge offers meal plan options for one person, couples, and families.
Pros: Very personalized experience that eliminates the burden of planning, shopping, AND cooking. Weekly consultations ensure that progress is tracked and supported with the help of a nutritionist. They use 70-100% organic ingredients and work with any type of allergy or dietary restriction.
Cons: There will have to be someone else in your home cooking and sometimes not everyone is comfortable with that. Also, the consultation and in-home cooking require a commitment that might not fit into everyone’s schedule. The price tag is overall higher because of the personal chef type experience, so it won't fit into everyone's budget.
Price per Plate:
- $300 for 9 meals ($33.30/meal)
- $440 for 16 meals ($27.60/meal)
- $500 for 20 meals ($25/meal)
If you are looking to reduce grains without going full Keto, you should also consider The Good Stuff! Our ready-to-blend smoothies are the perfect replacement to your morning bagel or cereal. They’re made with whole foods, high in protein, and frozen so they never go bad. Read about them here!