Did you know that following the Mediterranean diet or the DASH diet means you're already on an anti-inflammatory eating plan? Both diets emphasize produce, seafood, and other foods known to help reduce inflammation in the body. The good news is, eating this way can be easy, especially with the help of anti-inflammatory meal delivery services. These services can kickstart your journey with just a few clicks.
Understanding Inflammation
Before diving into meal delivery services, it's crucial to understand inflammation. There are two types: acute and chronic.
- Acute Inflammation: This is a normal and beneficial response that helps the body fight off infections and heal from injuries, like a cut. Once the damage is repaired, the inflammation subsides.
- Chronic Inflammation: This type of inflammation persists and may increase the risk of developing conditions like type 2 diabetes, heart disease, and bowel diseases. An anti-inflammatory diet can be a powerful tool in combating chronic inflammation.
What is an Anti-Inflammatory Diet?
According to Ginger Hultin, RDN, owner of Ginger Hultin Nutrition and author of "Anti-Inflammatory Diet Meal Prep," there isn't one specific anti-inflammatory diet. Instead, it's an eating approach that prioritizes foods that help reduce inflammation while minimizing those that promote it. This involves increasing your intake of fruits, vegetables, seafood, and whole grains, while reducing red and processed meats, high-salt foods, refined carbohydrates, and artificially sweetened drinks.
Top Anti-Inflammatory Meal Delivery Services
To help you navigate the options, I consulted with other registered dietitians (RDs) who tried and tested over 30 companies to find the best anti-inflammatory meal delivery services. Here are some of the top contenders:
1. Epicured: Best for Inflammatory Bowel Disease/Conditions
Pros:
- Specializes in meals for people with bowel conditions and digestive disorders
- RD-approved, chef-prepared meals
- Offers low-FODMAP program with elimination diet phase
- Add-on foods available
Cons:
- Only one plan, plus à la carte items
- Menus don’t change frequently
- Most expensive on our list
Epicured stands out for its focus on individuals with bowel conditions like irritable bowel syndrome (IBS), irritable bowel disease, small intestinal bacterial overgrowth (SIBO), Crohn’s disease, and colitis. All of Epicured’s meals are gluten-free and low FODMAP. FODMAP is an acronym for “fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.” These carbohydrates are often poorly absorbed by the gut in people who have IBS, and limiting foods that are high in FODMAPs may help improve SIBO and other gut conditions too. The main reason we chose Epicured as our top pick for this category is its low-FODMAP Elimination Program.
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The low-FODMAP Elimination Program is a highlight, offering meals that can be tailored to vegan or pescatarian preferences. You can choose the duration of the program (two, four, six, or eight weeks) to receive FODMAP-free meals and snacks. It’s important to note that a FODMAP elimination diet is highly restrictive and should be followed for no more than four to six weeks, ideally under the guidance of a healthcare professional. Epicured notes that the help of a registered dietitian or doctor is important during a low-FODMAP program elimination phase, but the company doesn’t provide this service.
Epicured's menu offers variety with over 150 items, including add-ons like side dishes, snacks, and desserts, according to Tori Martinet, RD, founder of Tori’s Table in Carlsbad, California. Individual meals, sides, and food bundles (like the Plant-Based Bundle and Freezer-Filler Bundle) are available. While Epicured is the most expensive option, Martinet believes the specialized nature of the meals, especially for the low-FODMAP Elimination Program, makes it worthwhile. All products are fresh, but you can freeze many of them if you want to eat them at a later date. (The Freezer-Filler Bundle contains only items that freeze well.)
2. Territory: Best for Low-Carb Diets
Pros:
- All low-carb meals are less than 30 grams of total carbs
- No gluten, dairy, or refined sugars in any meals
- Rotating menu
- Dietitian-approved
- Sustainable, ethically sourced ingredients
Cons:
- Meal availability may be limited in some locations
- Shipping container (insulated tote) may not keep meals cold
Territory excels in low-carbohydrate meals with a menu rooted in anti-inflammatory cooking, excluding gluten, dairy, and refined sugars. You can specify a carb range between 0 and 90 g for any category of meal you choose - not just the low-carb options. Territory’s rotating menu offers a good selection of freshly prepared meals, and you won’t see the same thing every time you order. “A lot of the menu seemed like things I’d want to eat but wouldn’t necessarily want to cook for myself,” says Martinet.
The focus on sustainability is another plus, with humanely-raised and wild-caught protein sources and an emphasis on regional ingredients due to the meals being produced by chefs and restaurants across the country. The downside of this, however, is that the regionality of this business framework also means that meal availability may be limited in your area. Territory also offers add-on items like breakfast fare, prepared protein items, extra veggies, desserts, bone broths and soups. Territory is a good option for those with short-term needs for heat-and-eat meals or as a backup when cooking isn't desired.
The Heart-Healthy Program is aimed at people who have a history of heart disease or related conditions like high blood pressure and high cholesterol. Specifically, the Heart-Healthy Program’s meals and snacks are designed to support weight loss. All the meals have 600 milligrams (mg) of sodium or less and 3.5 g of saturated fat or less. All of the snacks have 250 mg of sodium or less and 2.5 g of saturated fat or less. The calorie level of the heat-and-eat meals and the snacks is low: on average, 1,200 calories per day for women (three meals and two protein snacks), and 1,400 per day for men (three meals and three protein snacks), and there’s no customization for people with larger bodies.
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3. BistroMD: Best for Heart-Healthy Meals
Pros:*
- Meals designed to support weight loss.
- Meals varied in terms of cuisine of inspiration, with a range of flavors that reflected Mediterranean, Middle Eastern, Indian, and Latin American-inspired seasonings
- Good variety of protein types available - including bison and barramundi
Cons:
- Meals have a definite “medical meal” vibe to them
BistroMD meals could likely support someone who wants to consume the recommended levels of sodium (under 2,300 mg) per day, which can be tough to achieve, especially with prepared meals, she adds. Martinet, who reviewed BistroMD for Everyday Health, feels that the meals have a definite “medical meal” vibe to them, although there are some creative dishes.
4. Green Chef: Best for Gluten-Free Diets
Pros:
- Validated “Gluten-Free Safe Spot” by the Gluten-Free Food Service program
- Enormous menu selection
- Mostly organic ingredients
- Free RD consultation and support offered
- Discount program
Cons:
- No specific anti-inflammatory plan
- Upcharge for organic protein options
Green Chef is an excellent choice if you prefer preparing your own meals but need help with gluten-free recipes and ingredient preparation. Being designated as a "Gluten-Free Safe Spot" provides confidence in the quality and safety of their gluten-free offerings. You can also consult with a registered dietitian for free, especially helpful if you're new to a gluten-free diet.
While Green Chef doesn't have a specific anti-inflammatory meal plan, their Mediterranean and plant-based plans offer a variety of suitable meals. The recipes emphasize vegetables, whole grains, and lean proteins. “I like that the meals overall really lean into vegetables, whole grains, and lean proteins like poultry and fish,” says Martinet. The meal kits are also customizable: You can swap proteins, increase the protein portions, add more vegetables, or upgrade to wild-caught seafood or free-range proteins. If you’re feeding a gluten-free family or meal-prepping, you can get meal kits portioned to feed two, four, or six people. Finally, you can check all of the meal kit ingredients and see full nutrition information, so you can make informed choices before ordering.
Green Chef also has a “Hero Discount Program” that offers 65 percent off your first box, free shipping, and 15 percent off the rest of your boxes for the year if you’re a first responder, teacher, medical provider or nurse, hospital employee, military member, or veteran.
5. Sunbasket: Best for Mediterranean Diets
Pros:
- Meal kits, fresh prepared, and frozen meals available
- Developed with registered dietitians and chefs
- Mostly organic produce, responsibly sourced seafood and meats
Cons:
- No specific anti-inflammatory plan
- Upcharge for some proteins
Sunbasket offers an easy Mediterranean diet experience with a range of options, including fresh and frozen meals, as well as meal kits. These meals feature fresh, mostly organic produce, fresh herbs, whole grains, and various protein choices. Meal kits serve two or four people, prepared meals are single portions, and you can choose from Classic Kits (ingredients are not pre-prepped) or Pre-Prepped Kits.
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Among the prepared meals, each has at least 10 g protein and 5 g fiber per serving, as well as healthy fats from olives, nuts, seeds, or avocados. Sunbasket has a robust food preference questionnaire process for all of its food plans, so you can easily specify which ingredients to avoid or filter for meals that are lower in sodium or sugar, free of certain allergens, and more. All recipes and meals are approved by Sunbasket’s in-house registered dietitians.
Sunbasket features extensive add-on items, like beverages, spreads, nuts, and seeds, as well as prepared side items (salad kits), and veggie dishes like Greek potatoes with a spicy feta sauce. As for the cost of the add-ons, Sunbasket isn’t budget-oriented, but it’s not super expensive either. “If you were to buy these items at Whole Foods or similar grocery stores, you’d find pretty comparable pricing,” says Martinet.
The meal kits that might help against inflammation, such as what you’d get with the Mediterranean plan options, aren’t any pricier than regular meal kits, says EA Stewart, RDN, founder of Spicy RD Nutrition in San Diego. “They may even be less expensive if you’re consuming less animal protein on your anti-inflammatory diet plan,” she explains. “The exception to this would be meals with salmon, which tend to cost more, but in my opinion are worth it to get the anti-inflammatory omega-3 fatty acids.”
Sunbasket offers a "100 percent mouthwatering" guarantee, providing refunds or credits for unsatisfactory food as long as customer service is contacted within seven days of delivery.
6. Paleo on the Go: Best for Autoimmune Protocol Meals
Pros:
- Meals are 100 percent autoimmune protocol compliant and paleo
- Ingredients support anti-inflammatory diets
- Organic ingredients when possible
- Can purchase individual meals, meal bundles, or weekly subscriptions
Cons:
- No meal or ingredient substitutions allowed
- High shipping cost
Paleo on the Go is ideal for those seeking prepared meals that adhere to the strict elimination diet requirements of the autoimmune protocol (AIP), even if you're not strictly following a paleo diet.
The AIP is often recommended for individuals with autoimmune diseases like lupus, rheumatoid arthritis, Crohn’s disease, ulcerative colitis, and Hashimoto’s thyroiditis to help manage inflammation and reduce symptoms.
Paleo and AIP diets are similar in that they aim to remove inflammatory triggers. “The AIP is basically an elimination diet designed to help people with autoimmune conditions identify food triggers that may worsen symptoms,” explains Hultin. “It begins with a strict removal phase, cutting out grains, legumes, dairy, nuts, seeds, nightshades, eggs, and processed foods. After several weeks, foods are gradually reintroduced one at a time to identify any that cause symptoms.” Hultin says she’s seen people have success with the AIP, but she suggests that you don’t go it alone. The AIP is not a general anti-inflammatory diet, she cautions. In general, the meals feature sustainable, wild-caught seafood, high quality, grass-fed or grass-finished meats, lots of organic, non-nightshade vegetables (no potatoes, eggplants, tomatoes, or peppers), gluten-free starches, some fruits, coconut oil, and animal fats. These kinds of ingredients come at a higher cost than other meal delivery services, and the shipping cost is high too ($40 per shipment). Overall, we found the meals satisfying in terms of taste and the amount of food, and the directions for reheating in a toaster oven or on the stovetop helped make some of the meals taste better than simply microwaving them.
7. Purple Carrot: Best for Vegans
Pros:
- 100 percent vegan meals
- Developed with registered dietitians
- Prepared, frozen meals, and meal kits available
- Jumpstart Program is a four-week introduction to vegan meals
Cons:
- No specific anti-inflammatory plan
- No ingredient substitutions
Purple Carrot distinguishes itself by offering exclusively vegan meals, with expertise evident in their Jumpstart Program and mix-and-match meal approach. The ability to choose from both meal kits and premade meals in one order is unique (though you must select either the premade meal plan or meal kit plan upon signup). If you’re already a vegan or simply want to have some plant-based backup meals in your freezer for busy nights, Purple Carrot can make your diet easier to stick to and more convenient.
Following a vegan diet doesn’t guarantee that inflammation in the body will automatically decrease. But research indicates that plant-based eaters are less likely to develop type 2 diabetes, obesity, or heart disease - all conditions associated with chr…
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