Can You Lose Weight With Ready Meals? Here’s What the Data Says
Ready meals have always been popular in the UK, but they’re no longer seen as just a quick fix for busy nights. The UK ready-meals and ready-to-cook market is worth around £3.9 billion and is projected to grow to £4.4 billion by 2027.
More people are now asking whether these convenient options can also play a role in healthier living and even weight management. Enter weight loss meal delivery services, offering portion-controlled, nutrient-dense meals designed with specific health goals in mind.
In this guide, we’ll look at what the research actually says about ready meals and weight loss, what separates a standard supermarket option from a true weight loss meal prep delivery UK service, compare providers in the weight loss meal prep space, and how Frive meals align with the science.
At a glance: Can you lose weight with ready meals?
- - The UK ready meal market is worth £3.9 billion and growing, making meal delivery a mainstream choice for health and convenience.
- - Research shows portion-controlled ready meals can support greater weight loss than self-selected diets.
- - Key factors for weight loss include calorie control, macro balance, nutrient density, fibre and low glycaemic impact.
- - Frive meals are 400–650 kcal, macro-balanced and made from 100% natural, whole-food ingredients with no UPFs or artificial additives.
- - Frive customer success stories include up to 30kg lost.2
- - Frive meal plans mix high-protein, plant-based and low-carb dishes to keep weight loss varied and sustainable.
What the latest research says about ready meals and weight loss
Ready meals can support weight loss when they are portion-controlled, built from whole ingredients and aligned with healthy dietary patterns. Randomised trials show that people following plans with pre-portioned entrées lose more weight than those asked to self-select meals, largely because portion size and decision load are reduced.
Where confusion creeps in is the word “processed.” Not all ready meals are created equal. Studies of typical supermarket ready meals have found many options are high in salt and saturated fat, which makes consistent weight loss harder. However, that doesn’t mean every ready meal is a poor choice; it just means you need to find the ones that are designed for balance and health in mind.
When people eat ultra-processed diets, they unintentionally consume about 500 kcal more per day and gain weight, even when protein, fat and carbs are matched. Choosing minimally processed, whole-food-based meals reverses that pattern.
This lines up with UK guidance. The NHS Eatwell Guide emphasises balanced food groups and sensible portions across the week, which a well-designed ready meal can deliver in a consistent, low-effort way.
How Frive fits the evidence: Frive meals are portion-controlled and made with fresh, natural ingredients. Each dish balances protein, complex carbs and healthy fats to keep energy steady and calories in check, and contains no UPFs or artificial additives, offering convenience without the usual ready-meal drawbacks.
Frive’s Chilli Lemon & Garlic King Prawns
What makes a weight loss ready meal effective?
A “good” ready meal for weight loss makes it easy to eat the right amount of the right foods. In real life, that means sensible calories, strong protein, plenty of veg and fibre, smart carbs and minimal additives. Here’s what to look for, plus why it matters.
Calorie and portion control
Consistent portions remove guesswork, which helps you stay in a calorie deficit without constant tracking. In a randomised clinical trial, people following a plan that used portion-controlled prepackaged meals lost more weight and body fat than those choosing their own foods of a similar type. Structured, pre-portioned choices make sticking to your diet simpler and more effective.
Macronutrient balance (protein, carbs, fat)
Balanced macros support steady energy and satiety. Higher-protein meals are particularly helpful because they increase fullness and can reduce intake later in the day. Reviews in the British Journal of Nutrition note that raising protein within an overall balanced diet improves appetite control and supports weight management. Pair that protein with complex carbohydrates and healthy fats to keep meals varied and satisfying.
Nutrient density
Meals that concentrate vitamins, minerals and whole-food ingredients tend to be more filling per calorie and easier to sustain over time. Better diet quality is linked with greater weight-loss success, partly because higher-fibre, lower-energy-density foods curb appetite. Aim for dishes built around vegetables, legumes, lean proteins, whole grains and good quality oils.
Satiety and fibre
Fibre slows digestion, supports gut health and helps you feel full on fewer calories. Meta-analyses and controlled trials show that increasing soluble fibre can reduce body weight in people with overweight and obesity, largely by improving satiety and lowering spontaneous energy intake. Look for meals that contain some sort of vegetables, pulses and whole grains as a default.
Glycaemic impact and energy stability
Lower-GI meals can help curb rapid blood-sugar swings that often trigger cravings. Studies suggest that reducing post-meal glycaemic response can improve satiety and support better appetite regulation across the day. Choose meals with whole grains, legumes and intact vegetables rather than refined starches.
What is the best meal delivery service for weight loss?
If you’re choosing a meal delivery service to support weight loss, the details matter. Calories, portion sizes, macro balance and ingredient quality all influence whether the meals truly help you reach your goals.
To put it into perspective, here’s how Frive compares with three other leading UK providers: Simmer Eats, Calo and Prep Kitchen.
| Provider | Calories & Portion Control | Macro Balance | Ingredient Quality | Cost per Meal |
|---|---|---|---|---|
| Frive | Most meals are 400–650 kcal, ideal for weight loss without leaving you hungry | Designed by nutritionists to balance protein, carbs and healthy fats for steady energy | 100% natural ingredients with no ultra-processed foods (UPFs) or artificial additives | From £7.75–£7.85 |
| Simmer Eats | Meals average 400–600 kcal, portion-controlled for easy tracking | Balanced recipes with some high-protein options | Fresh, flavour-led meals with some freezer-friendly choices | About £7.96 (6-meal plan) |
| Calo | Portion-controlled with most meals around 400–600 kcal | Nutritionist-approved plans including balanced, low-carb carb and high-protein | Fresh or freezer-friendly meals, minimal additives | Around £8.50 (6-meal plan estimate) |
| Prep Kitchen | High-protein and weight-loss plans with meals typically 400–650 kcal | Macro-balanced with many 40g+ protein options | Fresh meals with some use of UPFs for performance focus | Around £8.25 (6-meal plan) |
Frive’s key advantage is simplicity and taste. Meals arrive fresh, portion-controlled and ready to eat in minutes, with no ultra-processed foods (UPFs) and a flavour-led menu that makes healthy eating enjoyable.
Simmer Eats offers balanced, freezer-friendly meals with strong flavour variety, Calo focuses on AI-driven personalisation and performance plans, and Prep Kitchen caters to high-protein and macro-tracking users.
For a balance of nutrition, convenience, whole-food quality and great flavour, Frive stands out as one of the best weight-loss meal delivery options in the UK.
See how we compare to the other providers listed by reading our guides:
How does Frive meals support weight loss?
Frive meal prep is designed to make weight loss simpler without feeling restrictive. Each dish is portion-controlled between 400–650 kcal to help you stay in a calorie deficit while still feeling satisfied. Meals are built around whole foods, high-quality proteins, complex carbs and healthy fats, with absolutely no ultra-processed foods or artificial ingredients.
The range covers all types of lifestyles and dietary needs. High-protein options help control hunger and support muscle maintenance, while low-carb dishes help keep calories down without losing taste.
Plant-based choices ensure vegetarians and vegans can hit their goals too, and stay on track week after week.
Customers benefit from flexible 3, 5 or 6-day plans, four times a week (Sunday, Monday, Wednesday and Thursday) to maximise freshness and work around your schedule. Every recipe is macro-balanced and calorie-counted to provide steady energy and long-term sustainability, which is exactly what you need for weight loss success.
Real customer results: Frive weight loss journeys
Nothing speaks louder than real results. Many Frive customers have seen measurable changes in their health and weight while enjoying meals that feel far from “diet food.”
Mark’s 30kg transformation
Mark had tried countless diets and workouts, but never found a system that stuck. In October, he switched to Frive, looking for meals that would help him lose weight, get fitter and feel more organised. Within months, he had dropped 30kg, gained more energy and noticed his focus and productivity improve dramatically.
“Before becoming a Frive customer, I suffered from low energy and poor body composition due to a poor diet. But since I started ordering from Frive, I have experienced a complete turnaround,” Mark shared “Frive meal plans have been a game-changer for me in my health and fitness journey. The macro and calorie-counted meals have allowed me to stay on track with my goals while still enjoying delicious, varied meals.”
To read more about Mark’s full journey, see his 30kg weight loss success story with Frive.
8 pounds in two months
Another customer highlighted how the variety of meals kept them motivated:
“I was truly impressed with the flavour and variety of meals provided by Frive. Every day, I looked forward to eating and enjoyed the diverse options they offered. The meals not only satisfied my taste buds but also supported my weight loss journey. I managed to lose over 8 pounds in two months, which I consider a great achievement.”
5kg in 8 weeks
And that’s not all. Other testimonials include:
“I have been getting my meals for the past 8 weeks, and I have already lost 5 kg from my weight - and the meals are delicious.”
Stories like these show that when weight loss meals are built around delicious whole foods and balanced macros, combined with fresh and delicious flavours, results naturally follow.
Sample 7-day weight loss meal plan
A structured plan helps you stay consistent, but it doesn’t need to be repetitive. Frive’s menu rotates weekly, giving you a mix of meals that all sit in the 400–650 kcal range.
Here’s an example of how a week could look:
| Day | Lunch | Dinner | Why it works |
|---|---|---|---|
| Monday | Prawn Paella (359 kcal, 27g protein) | Chicken Tikka Masala with Pilau Rice & Peppers (611 kcal, 51g protein) | A balanced start to the week with light seafood at lunch and a high-protein chicken curry for dinner. |
| Tuesday | Red Thai Sweet Potato Curry (581 kcal, 15g protein, plant-based) | Grilled Rib-Eye Steak & Fresh Asparagus with Roasted Potatoes (616 kcal, 47g protein) | A plant-based option at lunch for fibre and nutrients, followed by a filling protein-rich dinner. |
| Wednesday | Asian BBQ Basa with Jasmine Rice (634 kcal, 40g protein) | Harissa Lamb Meatballs with Aromatic Rice & Crunchy Green Beans (589 kcal, 36g protein) | Fish for omega-3s at midday, then spiced lamb for satisfying evening fuel. |
| Thursday | Citrus & Miso Salmon Poke Bowl (622 kcal, 35g protein) | Tandoori Grilled Chicken with Aromatic Rice (604 kcal, 51g protein) | Omega-3 rich salmon boosts heart health, with lean chicken and spices for flavour and protein. |
| Friday | Spaghetti & Meatballs with Roasted Veg (593 kcal, 46g protein) | Thai Basil Beef with Cabbage Rice & Green Beans (517 kcal, 36g protein) | Classic comfort food paired with low-carb Thai-inspired beef for variety before the weekend. |
| Saturday | Harissa & Tahini Chicken Thighs with Organic Lentil and Chickpea Shakshuka (509 kcal, 48g protein) | Seabass with Tomato, Pasta and Crisp Green Beans (565 kcal, 40g protein) | Mediterranean-inspired meals built from whole ingredients for flavour and balance. |
| Sunday | Tofu Korma with Rice & Cauliflower (612 kcal, 34g protein, plant-based) | Chimichurri Beef Bowl with Roasted Roots and Peppers (573 kcal, 40g protein) | Ends the week with a plant-based korma at lunch and a protein-packed beef dish for dinner. |
Check out our guide “7-day weight loss meal prep made simple” for more inspiration.
The key to losing weight with ready meals
Losing weight with ready meals is not only possible but also effective when those meals are calorie-controlled, nutrient-dense, and built around whole foods.
As the article outlines above, research shows that portion control, balanced macros, and protein and fibre-rich ingredients can make the biggest difference in supporting fat loss and maintaining stable energy levels.
Frive weight loss meal prep dishes are designed with these principles at their core. Every dish is chef-prepared, nutritionist-approved and free from ultra-processed ingredients, so you can stay consistent without the stress of planning or cooking.
With options spanning high-protein, plant-based and low-carb, there’s flexibility to match your personal goals and dietary tastes while keeping variety on your plate.
Frive makes weight loss simple with chef-prepared meals tailored to your goals.
FAQs
What is the 3 3 3 rule for weight loss?
The 3 3 3 rule encourages eating three balanced meals each day to limit snacking, stabilise blood sugar and maintain a steady calorie intake. This structure helps reduce cravings and supports a sustainable calorie deficit. Frive’s portion-controlled, nutrient-dense meals are designed to fit perfectly with this approach.
Can ready meals really help you lose weight?
Yes. When meals are portion-controlled and made from whole foods, research shows they can support effective weight loss. Frive meals are 400–650 kcal, macro-balanced and free from ultra-processed foods (UPFs).
What makes a weight loss ready meal different from a supermarket-ready meal?
Typical supermarket meals often contain excess salt, fat and additives. A proper weight loss meal keeps calories sensible, protein high, fibre plentiful and ingredients minimally processed. Frive follows all of these principles.
How many calories should a weight-loss ready meal contain?
Most adults aiming to lose weight benefit from 400 to 650 kcal per main meal. Frive dishes stay within this range so you can control intake without counting calories.
Are high-protein ready meals better for weight loss?
Yes. Higher protein helps control hunger and maintain muscle while losing fat. Frive offers high protein options such as Green Thai Chicken Curry and Harissa Lamb Meatballs, each providing around 30 to 50 g of protein.
Can plant-based ready meals support weight loss?
Yes. Meals built around legumes, vegetables and whole grains provide fibre and slow-release carbohydrates that keep you satisfied. Frive’s vegan dishes, such as Tofu Korma and Massaman Sweet Potato Curry, are balanced and calorie-controlled.
What is the best weight loss meal delivery service in the UK?
For a mix of nutrition, convenience and ingredient quality, Frive is a strong choice. Meals arrive fresh, calorie-counted and macro-balanced, without the heavy processing found in many diet brands or cook-at-home kits.
How quickly can you lose weight with Frive ready meals?
Results vary, but many customers report 5 to 8 kg lost in 8 to 12 weeks when Frive meals are combined with a balanced lifestyle. Some, like Mark, have achieved over 30 kg of weight loss within several months.
