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The ketogenic diet is a popular eating pattern often used to aid weight loss, stabilize blood sugar levels, and control seizures.
It involves significantly decreasing your carb intake and eating a high amount of fat to enter ketosis, a metabolic state in which your body burns fat for fuel instead of carbs (1).
For those on the ketogenic diet, meal delivery services may seem like an easy way to save time and enjoy home-cooked meals.
However, not all meal delivery services are suitable for a standard ketogenic diet.
Hello Fresh is a meal kit delivery service that provides easy-to-follow recipes and high quality, preportioned ingredients.
They offer several plans and a variety of meals on their weekly menu, including options that are vegetarian, family-friendly, calorie-smart, or quick and easy.
This article reviews whether Hello Fresh is keto-friendly, and what modifications you can make to ensure that it suits your diet.
Hello Fresh offers a variety of meals that you can mix and match to create a customized weekly menu.
While they offer options for some dietary restrictions, there’s not currently a low carb or ketogenic menu available.
Most meal kits are composed of a protein source, some vegetables, and a starch, such as bread, pasta, rice, tortillas, or potatoes.
They also often feature ingredients like guacamole, sour cream, cheese, olive oil, or butter, all of which can be useful for increasing your fat intake on the ketogenic diet.
In terms of carb content, Hello Fresh offerings generally provide 50–120 grams of carbs per meal.
They also offer some low carb options that contain 25–50 grams of carbs per serving. However, these meals are not available every week.
Given that ketogenic diets typically require a daily carb intake of 50 grams or less, most Hello Fresh meals — even the low carb options — would not suit a standard ketogenic diet without making some modifications (2).
Most Hello Fresh meals provide 50–120 grams of carbs per serving, which would not suit a keto diet. They also offer low carb options with 25–50 grams of carbs per serving, but these are not available every week.
Most Hello Fresh meals are not keto-friendly.
However, you can make several recipe modifications at home to ensure that they fit into a ketogenic diet.
Because you prepare the meals yourself, you can order the meal kits as is and easily swap in or omit certain ingredients to help decrease the carb content.
While this may be inconvenient if you’re cooking for yourself, it could be a good option for families in which only one or two people are following the ketogenic diet.
For example, in recipes that include roasted or mashed potatoes, you can use other vegetables that are lower in carbs, such as turnips, cauliflower, or celeriac.
For burgers, burritos, and taco recipes, you can trade high carb buns and tortillas for lettuce wraps.
Grains like rice, quinoa, and couscous can likewise be switched for riced veggies like cauliflower, broccoli, rutabaga, or cabbage.
When selecting your weekly menu, simply look for recipes that can be easily modified with low carb ingredients.
You can also increase the fat content of recipes by drizzling oil over vegetables, mixing in high fat dressings, or adding nuts, seeds, or avocados.
Nutritional information for each meal kit is also available to help you make informed decisions when creating your menu.
Although most Hello Fresh meals are not keto-friendly, you can easily modify certain recipes at home to help decrease the carb content and add more fat.
Hello Fresh offers balanced meals that reflect the Dietary Guidelines for Americans recommendations. Most meals comprise a protein source, some veggies, and a starch, such as bread, pasta, rice, tortillas, or potatoes.
Although some low carb options are available, most Hello Fresh meals are too high in carbs to fit into a standard ketogenic diet.
However, you can make several modifications to Hello Fresh recipes to help reduce their carb contents and add more fat to your meals when following a ketogenic diet.
Alternatively, you can opt for other meal delivery services that cater specifically to the ketogenic diet, including Green Chef, Factor 75, Fresh n’ Lean, or Snap Kitchen.