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Real-Life Insights On Bipolar And Ketogenic Therapy

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Metabolic psychiatry is a growing field that looks at how our body's metabolism affects mental health, leading to new ways to treat mental health issues. By focusing on this connection, researchers are exploring new ways to treat mental health conditions.

One innovative approach gaining attention is metabolic ketogenic therapy. This method uses a diet high in fats, moderate in proteins, and low in carbohydrates to induce nutritional ketosis, where the body switches from burning sugar to burning fat for energy. While this diet has a long history of helping with treatment-resistant epilepsy, its potential benefits for mental health are now being actively studied.

It's essential to differentiate metabolic ketogenic therapy from the popular keto diet often promoted on social media. The social media version typically focuses on quick weight loss and just reducing carbs, while metabolic ketogenic therapy is a clinically supervised treatment designed for specific medical conditions. Importantly, those trying this diet alongside their regular medication regime should consult their healthcare provider to ensure safety and balance.

RELATED: Could Ketogenic Therapy be a Game Changer for Bipolar Disorder? New Study Investigates

Initial case studies and personal reports suggest that metabolic ketogenic therapy may help alleviate symptoms of certain mental illnesses and address related metabolic issues like insulin resistance and obesity. Although more comprehensive research is needed, early findings are promising, showing improvements in mood stability, weight control, and overall metabolic health. Numerous clinical trials are now underway.

When we asked our bipolar community on bpHope and Facebook if they've tried a ketogenic diet for their mood or weight, here's what they had to say about what worked — and what didn't.

Editor's note: The following comments — edited for length and clarity — reflect the personal experiences and opinions of individuals who have tried these approaches, and results may vary, as what works well for one person may not work for another.

From Carbohydrate Withdrawal to Energy Highs

I tried keto dieting several times and experienced carbohydrate withdrawal, which caused mild headaches for the first week. While I did lose weight, most of it was initially water weight. It's important to note that weight loss can be slow and inconsistent. Additionally, I experienced dehydration and had to drink more water and find electrolyte-rich beverages to stay healthy. The high-protein diet also led to significant mania, as the increased energy from healthier, high-protein foods created a natural high.— E.T., Colorado

Doing the Keto Diet Can Help Improve Your Mood

It definitely works for both weight and mood, especially when combined with regular exercise. I also find that having one 'cheat meal' or day a week helps with the diet's sustainability and gives you something to look forward to. I consistently see amazing results. I cycle between doing keto for a few months and taking breaks when I need carbs for training purposes.— J.T., Facebook

It made my mind sharp and improved how I felt overall. I fell off track during a vacation but am slowly getting back into it. If you can get past the first three to six days, you'll feel great and can stick with it. It's worth it, especially for the amount of weight you lose.— V.M.G., Facebook

When I started keto, I noticed — in about two weeks — that I no longer needed to take Ativan. I've not been doing well with keto the last few years, though, and in periods of eating a lot of grains and sugars, my mental health suffers.— S.N., Facebook

Doing the Keto Diet Can Help You Feel Stable

Yes, the keto diet has been a game-changer. My mood greatly improved; I'm much more stable now.— M.B., Facebook

Losing Weight and Gaining Clarity With Keto

After taking Quetiapine for five years, I gained 100 pounds. Even after bariatric surgery, I continued to gain weight. Since starting a metabolic ketogenic therapy diet in January of this year, I have not only lost 55 pounds but also noticed significant improvements in recognizing and managing mood changes. Without sugar and carbs — substances that are like addictive drugs to my brain — I am much better at identifying when I shift out of rational and emotional mindsets and can take action without anxiety to switch to clearer thinking. It has been a life-changer and a valuable new tool in my life.— Y.W., Alberta

Diet Changes Bring Stability and Relief from Bipolar Symptoms

I am a 49-year-old woman with bipolar II. Despite being on numerous medications, I was still struggling with rapid cycling and frequent mixed episodes. I decided to try changing my diet. While I don't strictly follow the keto diet, I follow a similar approach. Since January, I've given up sugar and gluten and eat very few carbs. It has been life-changing. My bipolar is much more stable now. I still have episodes, but they are less severe and shorter in duration. Overall, I feel very stable and don't anticipate changing my eating habits. I can't believe how much better I feel.— B.G., Wisconsin

I Tried the Keto Diet, But I'm Not a Fan

I did Lindora several times [which looks at various aspects of weight control, including mental, physical, and lifestyle issues]. It was medically supervised and worked for weight loss. It controlled my appetite 89 percent of the time; I had energy and hope. However, a keto diet — like Lindora — severely limits healthy fruits, vegetables, and fats. Although I was in ketosis, I was depriving my body of vitamins, minerals, and healthy fats. I'm not sure how depriving my body of nutrients is helpful to my brain.— C.K., California

It's too complicated; plus, I can't do diets — they always set me up for failure. This goes back to my childhood and my mother forcing Weight Watchers down my throat, literally!— A.G., Facebook

I don't want to eat that much meat, and I don't like beans.— R.E., Facebook

I tried it and gained weight. So no, thank you!— J.A.

How Ketogenic and Mediterranean Diets Improved My Health

A ketogenic diet, along with reducing carbohydrates, increasing protein, and following a Mediterranean-style diet with more veggies and fish, has repeatedly saved the day for me. As a Type 1 diabetic with bipolar since I was twelve, these dietary models have greatly improved my clarity of thought, mood stability, and overall well-being. I focus on self-care and enjoy making tasty and healthy meals, like pancakes from flax meal, psyllium husk, bananas, eggs, and walnuts. There are endless quick options for meals that are easy to prepare or pack.— A.F., California

From Bipolar Struggles to Stability

I'm not certain if the food I'm eating is strictly keto, but it's probably close. My brain has been functioning remarkably well for at least a year, leading me to wonder if I might be in an extended manic state. I've been free from the depressive side of bipolar for over 99 percent (or more) of the time, and I manage the manic side surprisingly well. As a religious person, I sometimes wonder if this is a spiritual gift or a miraculous act. Regardless, I'm very grateful and preparing to help others with my experience. A short prayer would be appreciated!— R.S., Florida

Other Types of Diets Seem to Work Better

I do mostly plant-based, organic, eggs, limited dairy, whole foods, no sugar, no sodas, no red meat, no fried foods, and only whole grains; it has been awesome for me. It healed my fatty liver! Lost lots of weight. Feel great! My advice? Make one change at a time.— P.S.E., Facebook

How MCT Oil and a Clean Diet Transformed My Health at 64

For years now, I've taken MCT oil [a fat supplement], low-carb, higher fat, and clean protein organic fruits and vegetables — no processed foods and almost zero sugar and caffeine. I'm stable for long periods of time for the first time in my life. My weight is stable, too, without gaining more. I also have better concentration and sleep. It's been amazing and not very hard to do. I'm 64 years old and the healthiest I've ever been.— C.K., California

Doing the Keto Diet Can Help You Feel Better Physically, Too

I do keto for weight loss. My aches and pains went down by 80 percent (obviously a rough guess), and my weight went down about 12 pounds in six weeks. I also have more energy, and my moods feel better.— B.H., Facebook

The Joys and Challenges of Embracing Keto

I loved it — the food, fasting, and exercise. The problem is that I went too far and fast and got the keto flu [flu-like symptoms that may occur in the first week]. Still thinking of going back, though.— S.F., Facebook

The Impact of Sugar and the Importance of Water

Sugar is poison and addictive — it changes your mood and affects your entire day — so I eliminate it, except on special occasions. I also find water is dire. It nourishes you more than you think. You don't have to diet. Eat healthy and avoid sugar or foods high in carbs; not veggies, though, as they are healthy carbs.— D.T., Facebook

Why a Restrictive Keto Diet Didn't Work

I tried keto. Too restrictive. No carbs made me feel worse. I do better on a balanced diet with all food groups included. I exercise, too.— P.P., Facebook

The Benefits of a Mediterranean Diet and Therapeutic Gardening

I mostly follow a Mediterranean diet. There's a strong connection between the brain and the gut, or gut and brain. Sugar and alcohol are definitely not beneficial. I also have a garden, so produce doesn't get more organic than that, and gardening is extremely therapeutic, too.— S.I., Facebook

Stabilizing Moods and Health With Intermittent Fasting and Keto

I am doing intermittent fasting with a keto-based diet. My moods have become more stable, with the added bonus of losing weight and bringing down my A1c (I also have type 2 diabetes). Intermittent fasting is also believed to reverse nonalcoholic fatty liver disease, which I have. Here's hoping things continue to improve!— L.L.S., Facebook

High-Fat Diet Benefits and the Challenge of Processed Foods

I used to follow a keto diet and found that a high-fat diet really helped. Now, I just keep my fat intake high, but I feel better enjoying fruit for dessert at night. Processed food, however, causes my mood to go haywire.— C.N.P., Facebook

Balancing Diet and Mental Health Without Guilt

Given the direct link between bipolar disorder and binge eating, I believe in practicing self-control, willpower, organization, discipline, and finding joy in food choices. I've tried keto but found it too difficult to maintain, both for weight and mood. Why punish ourselves for the smallest cheat or skip? I prefer a balanced diet — without guilt — even when enjoying cheesecake. Eating disorders are a big part of dieting. Don't put the cart before the horse.— A.D., Facebook

The Downsides of Keto and the Search for Healthier Alternatives

It made me manic.— S.S., Facebook

I prefer WeightWatchers, which just limits sugar and tracks every meal.— A.W.D., Facebook

Keto made me feel horrible. I follow a modern Mediterranean diet and exercise regularly. These have been a game-changer for me.— E.B., Facebook

Finding Focus and Stability With a Carnivore Diet

I'm on the carnivore diet. I have debilitating attention deficit hyperactivity disorder (ADHD), bipolar 1, traumatic brain injury, celiac, and mold illness. So I only eat beef, salt, and water. This diet is intended to reboot the DNA in my mitochondria, which affects brain function. Four days into the diet, I stopped needing my 4:30 a.M. Ritalin and I realized I wasn't spending hours just making coffee. I'm hopeful that as my system keeps absorbing nutrients, my bipolar symptoms can also improve. Right now, I take lithium daily, and I won't stop taking that for any diet. Discontinuing prescribed bipolar medications can lead to serious risks.— R.A., Facebook

Additional reporting by Tanya Hvilivitzky

45 Healthy-Ish Fall Recipes To Help Balance Out All Those Baked Goods & Halloween Candy (Mmm, Pumpkin Pie)

45 Healthy Fall RecipesPHOTO: JOSEPH DE LEO; FOOD STYLING: MAKINZE GORE

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Come fall, it's kind of hard to get our mind off pie. There's pumpkin pie, sweet potato pie, pecan pie, apple pie… We want to make sure we have a slice of them ALL before autumn ends. While we're all about eating dessert whenever we want, we recognize we should probably have dinner first. That's where these 43 healthy fall recipes come in—they're super seasonal, easy to make, and best of all, leave room for dessert.

Like with every season, we love to look to seasonal produce for recipe inspiration, and fall has some of the BEST options. Potatoes are great year-round, but when we're looking for things to be a little healthier, sweet potatoes make a great compromise. Try our twice baked sweet potatoes or our sweet potato gnocchi to see what we mean—they hit that comfort food just as well as their potato-counterparts. Fresh Brussels sprouts start popping up in fall too, and we're adding them to everything from salads to sides to chicken dinners. If you've always been on the fence about them, this year's the time to change that, and recipes like our harvest bowls or our Brussels sprout salad can help. Ditto beets. We know a ton of people who are intimidated by their earthy taste, but we love how they pair with tangy cheese in our roasted beet goat cheese salad, or how well they stand in for meat in our vegetarian beet Reubens. Squashes like pumpkin and butternut are also great additions to many of the recipes you've already got in your rotation. They not only add flavor, but also bulk out traditionally carb-heavy dishes so you'll feel more satisfied by them. Check out our pumpkin lasagna and butternut squash mac & cheese for ideas–we bet you'll start adding more fall produce to all your faves.

Want more fall recipe inspiration? Check out our favorite fall appetizers, fall dinners, and fall desserts too.

Harvest Chicken Casserole

This satisfying casserole has ALL of your fall favorites—Brussels sprouts, butternut squash, cranberries... Make it for a big crowd, or pack it up and eat the leftovers for lunch. It's a meal prep DREAM.

Get the Harvest Chicken Casserole recipe.

Ethan Calabrese

Sweet Potato Salad

We love this salad warm, straight from the oven, but it's also very good at room temperature a few days later. 😍 You can bulk it up with leafy greens like baby spinach, put it in a burrito, or even top it with a fried egg for breakfast.

Get the Sweet Potato Salad recipe.

PHOTO: RACHEL VANNI; FOOD STYLING: TAYLOR ANN SPENCER

Harvest Bowls

When the weather starts to cool, this grain bowl should be a regular in your rotation. With sliced grilled chicken, roasted Brussels sprouts and sweet potatoes, a kale and Parmesan salad, all on top of brown rice, it's filling and healthy without being boring.

Get the Harvest Bowls recipe.

PHOTO: JOSEPH DE LEO; FOOD STYLING: MAKINZE GORE

Farro Salad

With pecans, Parmesan, apple, and leafy arugula, this salad really feels like a full meal—AKA a make-ahead dream. It's got all the elements you need: sweet, salty, soft, crunchy, fatty, fresh, but free to make it your own with your preferred mix-ins.

Get the Farro Salad recipe.

PARKER FEIERBACH

Sesame Tofu & Broccoli

In this vegetarian version of a Chinese-American favorite, oven-baked tofu gets tossed in a savory, sweet, and slightly spicy sauce along with crisp-tender broccoli, then topped with toasty sesame seeds and scallions. Mmm.

Get the Sesame Tofu & Broccoli recipe.

PHOTO: ANDREW BUI; FOOD STYLING: BARRETT WASHBURNE

Butternut Squash Steaks

Tired of cauliflower steaks? You should turn to butternut squash! It's a great plant-based ingredient because its texture is quite meaty yet tender, and it works with a variety of seasonings and recipes. Have a TON of butternut? Make our butternut squash soup next.

Get the Butternut Squash Steaks recipe.

PHOTO: RACHEL VANNI; FOOD STYLING: ADRIENNE ANDERSON

Maple-Mustard Glazed Chicken

These baked chicken leg quarters are glazed with mustard, maple syrup, and herbs and then roasted on top of potatoes and carrots for an award-winning healthy fall dinner.

Get the Maple Mustard Glazed Chicken recipe.

PHOTO: ANDREW BUI; FOOD STYLING: BROOKE CAISON

Parmesan Brussels Sprouts Salad

Making this salad might seem intimidating, but it doesn't actually require much prep. Tossed with a combo of toasted almonds, shaved Parmesan, and pomegranate seeds, Brussels make a great side for any fall get-together.

Get the Parmesan Brussels Sprouts Salad recipe.

PHOTO: ROCKY LUTEN; FOOD STYLING: MAKINZE GORE

Indian Butter Chickpeas

Looking for your new favorite way to dress up canned chickpeas? You're in the right place. Simmered in an aromatic tomato gravy, this vegetarian spin on classic butter chicken will forever change the way you look at a can of beans.

Get the Indian Butter Chickpeas recipe.

PHOTO: ANDREW BUI; FOOD STYLING: BROOKE CAISON

Lentil Soup

Lentil soup is the weeknight dinner that always satisfies—it's nutrient-dense, flavorful, and perfectly filling. While it may not be known as the sexiest of soups, my recipe is anything but boring and ensures that this vegetable soup gets the attention it deserves.

Get the Lentil Soup recipe.

PHOTO: RACHEL VANNI; FOOD STYLING: BROOKE CAISON

Butternut Squash Mac & Cheese

Creamy, sweet, and conveniently orange, butternut squash adds extra body and richness to mac & cheese. A little thyme does some heavy lifting, making the homey comfort classic a little fancy, and bringing some fall flavors to the table that are *chef's kiss*.

Get the Butternut Squash Mac & Cheese recipe.

Hearst Owned

Pumpkin Lasagna

At first, pumpkin lasagna might not seem as hot as, say, spinach artichoke lasagna, but don't be fooled: With layers of melty fontina and mozzarella and notes of sage and nutmeg, you'll be wanting seconds of this veggie-filled lasagna.

Get the Pumpkin Lasagna recipe.

PHOTO: ANDREW BUI; FOOD STYLING: ADRIENNE ANDERSON

Sweet Potato Gnocchi

The maple syrup and ricotta in these sweet potato gnocchi are both technically optional—if you do skip them, we definitely recommend going our bacon fat, butter, maple syrup, and bourbon sauce route (😋), but feel free to pair with your favorite sauce too.

Get the Sweet Potato Gnocchi recipe.

Joel Goldberg

Stuffed Butternut Squash

After baking brown-sugar-butter-slathered squash until perfectly tender, you'll top the squash with a hearty filling of quinoa, kale, and chickpeas. Flecked with dried cranberries and pumpkin seeds, the savory pilaf has the perfect balance of texture, flavor, and pops of color. It's sweet, savory, protein-packed, and filling—what more could you want for fall?

Get the Stuffed Butternut Squash recipe.

LUCY SCHAEFFER PHOTOGRAPHY

Spicy Turkey Sausage & Kale Chili

While we love classic turkey chili, when we're looking to spice things up, we turn to this recipe. Spicy ground turkey, red bell peppers, cannellini beans, tomatoes, and kale all combine for a cozy soup that will warm you up all winter long.

Get the Spicy Turkey Sausage & Kale Chili recipe.

PHOTO: ANDREW BUI; FOOD STYLING: BARRETT WASHBURNE

Stuffed Acorn Squash

All our favorite fall flavors come together in this surprisingly easy and super flavorful stuffed acorn squash. The kale adds a heartiness that only a good cruciferous green can provide, and it pairs perfectly with the tender, sweet flesh of the squash. Yum!

Get the Stuffed Acorn Squash recipe.

Park Feierbach

Cottage Cheese Alfredo

Dreaming of a big bowl of your favorite creamy pasta with less fat and more protein but with all of the flavor and texture you're looking for in a good Alfredo? We've got you! Add meat, à la classic chicken Alfredo, or keep it simple—it's guaranteed to impress no matter what.

Get the Cottage Cheese Alfredo recipe.

PHOTO: ROCKY LUTEN; FOOD STLYING: TAYLOR ANN SPENCER

Cabbage Parmesan

Craving chicken Parm but trying to eat less meat? This cabbage recipe is about to blow your mind. It's even Italian mother-approved!

Get the Cabbage Parmesan recipe.

PHOTO: RACHEL VANNI; FOOD STYLING: MAKINZE GORE

Butternut Squash Soup

What dish is the most indicative of leaves falling and the chilly autumn breeze? Some might say it's pumpkin pie, others might say warm apple cider, but to us, nothing fits better with October sweater weather than a delicious bowl of butternut squash soup.

Get the Butternut Squash Soup recipe.

PHOTO: ANDREW BUI; FOOD STYLING: MAKINZE GORE

BBQ Chicken Twice-Baked Potatoes

Missing summertime BBQ chicken? Stuff sweet potatoes with rotisserie chicken and your favorite BBQ sauce, then top them with Gouda for a healthy chicken dinner you can enjoy long into fall and beyond.

Get the BBQ Chicken Twice-Baked Potatoes recipe.

ETHAN CALABRESE

Roast Pork Tenderloin

Our rosemary glaze here is SO good on pork, and helps flavor the potatoes (trust us, they're incredible). You can also add in some carrots and red onions in place of some of the potatoes for more veggie options!

Get the Roast Pork Tenderloin recipe.

PHOTO: ERIK BERNSTEIN; FOOD STYLING: MAKINZE GORE

Peanut Chicken Protein Bowls

The beauty about this bowl is that it's infinitely adaptable. You can roast just about any veggie, use any number of toppings, and it'll taste amazing in this recipe. The only thing we might insist you must keep on the bowl is the incredible peanut butter dressing.

Get the Peanut Chicken Protein Bowls recipe.

PHOTO: JULIA GARTLAND; FOOD STYLING: BARRETT WASHBURNE

Coconut Ranch Kale Salad

The vegan coconut ranch dressing here is absolutely irresistible. (Seriously, you'll want to dip everything in it.) But the crunchy chickpeas may just be our favorite part. Who needs croutons?

Get the Coconut Ranch Kale Salad recipe.

SUZANNE CLEMENTS

Pumpkin Curry

Earthy, sweet pumpkin is the perfect base for a spicy, Thai-inspired coconut milk curry. We begin by roasting the pumpkin to provide some caramelization and nuttiness that adds a lot to the final dish. Then we take some of the roast pumpkin and actually blend it into the curry sauce which adds another layer of pumpkin flavor. 😋

Get the Pumpkin Curry recipe.

Joel goldberg

Stuffed Peppers

Of all the food you can stuff, stuffed peppers are at the top of our list. Here we're filling them with beefy tomato rice and shredded Monterey Jack cheese, but you can customize them to fit your taste (and whatever you have in your refrigerator). Swap out the ground beef for another ground protein, and add in any melty cheese you like!

Get the Classic Stuffed Peppers recipe.

PHOTO: ANDREW BUI; FOOD STYLING: BROOKE CAISON

Twice Baked Sweet Potatoes

We love a good twice-baked potato when we're craving something creamy, carb-y, and comforting. These twice-baked sweet potatoes exhibit all the same qualities, in addition to being a little healthier—the perfect vegetarian dinner!

Get the Twice Baked Sweet Potatoes recipe.

PARKER FEIERBACH

Vegan Chili

Sweet potato, black beans, pinto beans, and a whole bottle of beer (like Modelo) come together to make a super hearty meatless chili that's perfect for fall.

Get the Vegan Chili recipe.

ETHAN CALABRESE

Stuffed Cabbage

This recipe is based on gołąbki, a Polish dish in which parboiled cabbage leaves encase a minced meat filling of either pork or beef with onions and rice. What we love most is that the meat and the rice cook in the cabbage itself—less work for you!

Get the Stuffed Cabbage recipe.

Parker feierbach

Cauliflower Stuffing

This low-carb cauliflower stuffing proves that you don't always need bread to make an amazing stuffing. Cauliflower is basically a sponge: it'll soak up the flavor of whatever you cook it with, so we recommend going heavy on the herbs (and the butter! 😈).

Get the Cauliflower Stuffing recipe.

Parker Feierbach

Roasted Beet Goat Cheese Salad

Beet lovers rejoice! This is the ideal fall salad: creamy goat cheese (sub feta if you prefer it), roasted beets, avocado. The secret is that instead of buying precooked beets, you simply wrap them in foil and bake them like a baked potato. It takes about an hour but the resulting beets will be tender, earthy and slightly sweet in a way that no store bought beet can.

Get the Roasted Beet Goat Cheese Salad recipe.

PARKER FEIERBACH

Chicken & Broccoli

This fast and easy one-pot chicken and broccoli recipe is coated in a sweet and savory sauce with plenty of ginger and garlic for a weeknight dinner that beats take-out. This dish comes together in 20 minutes with minimal prep work too. Win win!

Get the Chicken & Broccoli recipe.

PHOTO: BRYAN GARDNER; FOOD STYLING: MAKINZE GORE

Butternut Squash Risotto

A lot of butternut squash risotto recipes call for roasting the squash first. Not this one. Here, everything cooks in the same pot, which means the butternut squash kind of becomes the sauce too. The results are insane.

Get the Butternut Squash Risotto recipe.

Kat Wirsing

Baked Orange Chicken

This baked version is just as delicious and savory-sweet as the regular orange chicken without the added effort or calories of deep frying. Serve alongside brown rice and some delicious broccoli or bok choy for a fantastic, healthy weeknight fall meal.

Get the Baked Orange Chicken recipe.

Ethan Calabrese

Spicy Salmon Bowl

All the components of this grain bowl are great on their own—baked salmon, nutty brown rice, quick pickled cucumbers, and spicy mayo—but once they're tossed together, they somehow become even better.

Get the Spicy Salmon Bowl recipe.

Parker Feierbach

Buffalo Brussels Sprouts

Even if you hate vegetables, you won't be able to stop eating these highly poppable (and totally disguised) buffalo wing-inspired Brussels sprouts. Serve with buffalo sauce or blue cheese dressing FTW.

Get the Buffalo Brussels Sprouts recipe.

Ethan Calabrese

Keto Pork Chops

These easy pork chops come complete with a mushroom cream sauce you'll want to pour over everything. If all keto dinners are this good, sign us up! The cream sauce helps keep the pork chops from tasting dried out and keeps this from being just a boring cut of pork chops. Bonus: It all comes together in well under an hour.

Get the Keto Pork Chops recipe.

Emily Hlavac Green

Stuffed Pepper Soup

This soup has everything you like about a classic stuffed peppers—ground beef, rice, tomatoes, and CHEESE. Switch things up by swapping the rice with a small pasta or other grains like quinoa or farro or use ground chicken or sausage in place of ground beef if you like.

Get the Stuffed Pepper Soup recipe.

Parker feierbach

Vegetarian Beet Reubens

Flavored with many of the same spices as corned beef, beets take the place of meat in this fun play on the classic Reuben sandwich. While the beets are roasting, make a quick Russian dressing with ingredients you likely already have in your fridge and pantry—mayo, ketchup, horseradish, and sweet pickle relish.

Get the Vegetarian Beet Reubens recipe.

LAURA REGE

Turkey Lasagna

We love ground beef with all our heart, but every now and then we need a break. Enter: this beautifully cheesy ground turkey recipe. It's got everything you love about a traditional lasagna, only you'll feel a little better after destroying a big slice.

Get the Turkey Lasagna recipe.

Bryce Johnson

Chicken Primavera Spaghetti Squash Boats

Spaghetti squash turns our favorite angel hair pasta primavera into a gluten-free, low-carb dinner. It's the perfect healthy dinner to keep things fresh—swap in your favorite fall veggies to make it extra seasonal.

Get the Chicken Primavera Spaghetti Squash Boats recipe.

Parker Feierbach

"Skinny" Alfredo

This healthier version of our Fettuccine Alfredo lets you feel a little bit better about pasta nights. Skipping the heavy cream and using just a little bit of Greek yogurt still gives you a creamy sauce you'll never know is lightened up.

Get the "Skinny" Alfredo recipe.

Parker Feierbach

Mashed Cauliflower

The secret to making steamed cauliflower smooth and creamy? CREAM CHEESE! (We're big fans, if you hadn't noticed.) The cream cheese adds the delicious richness that you might be missing from mashed potatoes.

Get the Mashed Cauliflower recipe.

Park Feierbach

Burrito Butternut Squash Boats

Butternut squash boats are to fall as stuffed zucchini are to summer. They're the perfect low-carb vehicle for plenty of veggies, meat, and, of course, CHEESE.

Get the Burrito Butternut Squash Boats recipe.

Brad Holland

Cheesy Cauliflower Bake

Love potatoes au gratin? Us too. Swap in this cauliflower version to get all the creamy, cheesiness you love, with less carbs. Bonus? More room for pumpkin cheesecake for dessert!

Get the Cheesy Cauliflower Bake recipe.

Chelsea Lupkin

Balsamic Glazed Roasted Cauliflower

A whole roasted cauliflower makes for a fantastic healthy vegetarian dinner main dish. This one is roasted with extra veggies and has a slightly sweet balsamic glaze over it. It's easy to throw together and will leave you feeling full, but not heavy. Win!

Get the Balsamic Glazed Roasted Cauliflower recipe.

Parker feierbach

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EveryPlate Review: Affordable, Delicious, And Hassle-free Meals

How we test

Our team of dietitians, personal trainers, and industry experts has tested more than 25 meal delivery services including Blue Apron, Green Chef , and Home Chef to find the best options for various dietary preferences. When evaluating meal delivery boxes, we considered selection, price, ingredient quality, and sustainability.

Learn more

Trusted experts

In order to provide the best insight, we consulted with Victoria Burgess, Ph.D. CSCS, CISSN, a certified sports nutritionist, and Lauren Panoff, MPH, RD, a registered dietitian. The information in this article was fact-checked for accuracy by Kelly Uhler, who has a background in health care.

View How we test ›

If you're looking to spend less time meal planning and grocery shopping, meal delivery services can be incredibly convenient. These kits also offer portion-controlled meals, making it easier to ensure you're eating the right amount of nutritious foods. ( 1 , 2 ) Plus, if you're cooking with family, they can turn mealtime into a fun opportunity to learn new recipes together. Meal kits can also take the guesswork out of cooking, making it a more enjoyable experience.

EveryPlate is one of the more budget-friendly options in the meal delivery industry. Their menus include comfort food favorites like burgers and quesadillas, along with healthier choices like turkey lettuce wraps to balance out your weekly meal planning. With so many meal kit options available today, read on to find out if EveryPlate is the right fit for you.

EveryPlate is a budget-friendly meal delivery service, starting at $5.99 per meal.

Key product features What you should know

EveryPlate is a meal delivery service that caters to people watching their budget who want to eat a variety of nutritious meals.

Our tester, who feeds a family of four, found the portions to be just the right amount.

The starting price for a meal starts at $5.99, which is less expensive than some of its competitors.

EveryPlate is great for busy singles, couples, and families who want to shop less at the grocery store and try new recipes.

Pros

Pre-portioned ingredients Recipes for beginner chefs Add-on proteins available to buy

Cons

Not ideal for people with special dietary needs Some items missing expiration dates Some complaints about billing errors What is EveryPlate?

EveryPlate is an affordable meal delivery service that can save you time by shipping meal kits directly to your house. This meal kit service is a less expensive version of HelloFresh, its parent company. EveryPlate meal kits start at $5.99 per meal and are easy to make from scratch.

EveryPlate offers a few extras to round out your meals, including Caesar salad kits, garlic bread, cheesecake, and extra low-cost veggies like 79 cents for zucchini and 49 cents for a sweet potato. You can also order proteins like chicken breast, steak, or pork chops, though they don't offer specialty cuts of meat. If you're interested in that, you can check out our best meat delivery services article.

Specs Starting price $5.99 per meal Shipping cost $10.99 Shipping area Continental U.S. Meal type Meal kits Number of meals per week Three, four, or five Meal options Meat and veggie, vegetarian, family friendly, quick and easy, calorie smart Cancellation method Online or on the app How does EveryPlate work?

Signing up on the EveryPlate website is simple. During registration, you can select your meal preferences, including options like vegetarian, meat & veggie, family favorites, quick & easy, and calorie-smart meals. To keep costs low, EveryPlate does not offer specialized diets such as keto , gluten-free, vegan, paleo, or low-carb.

Subscribers can choose to order three to five meals per week, with portion options for two, four, or six people. To get started, you'll need to enter your email address, create a password, and provide your home address and payment information before selecting your meals. However, you can browse the current meal options before completing the sign-up process.

Each meal listing provides nutritional details, including carbs, fat, protein, and calorie content. This is very helpful when trying to track your macronutrient and calorie intake to reach specific goals. The recipe cards also give estimates for prep and cook time, and they specify what will be included in the box as well as any pantry items you'll need, such as cooking oil, salt, and pepper.

You can manage your account online or through the app on Apple or Google devices, allowing you to browse meals, skip a week if you're away, or cancel your subscription at any time. Shipping starts at $10.99, depending on your location. If you need to change your delivery date, EveryPlate can accommodate requests made at least five business days before the scheduled delivery. Once you place an order, you'll receive an email with order details and a tracking number. Your order should arrive within a week, and EveryPlate recommends consuming the food within one week of delivery.

The meals are easy to prepare, typically taking 30 minutes or less to cook.

If your order is late or missing ingredients, you can contact customer service at (973) 210-4915, available Monday through Friday between 6:00 a.M. And 11:00 p.M. EST, or use the chat feature on the website or app.

Our experience with EveryPlate

Our tester signed up for four meals, each serving four people. She appreciated the flexibility to choose the delivery day, though the delivery time window was broad, ranging from 8 a.M. To 8 p.M. Deliveries are available most days of the week except Saturday.

The meal kits arrived punctually in a recyclable box weighing approximately 18 pounds. Thanks to a dry ice pack included to ensure freshness, the ingredients were well-protected and maintained at the correct temperature. However, our tester noted that the packaging resulted in a significant amount of plastic waste. Each meal came with a recipe card featuring step-by-step instructions and photos of the ingredients and finished dishes.

Typically, meal kits provide most, if not all, of the ingredients in pre-portioned amounts for each recipe. Our tester, a beginner home cook with basic kitchen staples like salt and pepper, found herself needing butter, brown sugar, and ketchup—items not included in one of her recipes. Fortunately, she had butter and brown sugar on hand but had to substitute sweet and sour sauce for the ketchup in the meatball dish. It's advisable to review the ingredient list for each recipe when your box arrives to avoid an unplanned trip to the grocery store.

Our tester prepared BBQ sweet potato and charred corn tacos, sweet and saucy soy garlic chicken, cherry meatballs with mashed potatoes and zucchini, and chili shrimp noodles for her family. Although she's not a regular home cook, she found the recipes straightforward and beginner-friendly.

Overall, the meals were a hit with her family, and the portions were generous. The meatballs with mashed potatoes and zucchini were particularly well-received for their fresh and savory flavors. According to our tester, the leftovers were just as enjoyable.

How to choose the right meal delivery service for you

Choosing the right meal delivery service for you can depend on several factors: your budget, your dietary needs and preferences, and even your location.

Dietary preferences

We value meal services that provide nutritional information and complete ingredient lists on their websites and apps, making it easy to preview meals before purchasing. If you follow a vegetarian diet, are looking for low-calorie options, or simply want to shake up your weekly routine with new recipes, EveryPlate has something for you. However, it's important to note that EveryPlate does not cater to special diets like keto, gluten-free, vegan, paleo, or low-carb, and they do not use organic ingredients. If organic options are a priority for you, consider checking out our review of the best organic meal delivery services . EveryPlate keeps its prices low by not offering specialty diet options, so those with specific dietary needs may need to explore other meal kit services.

Food safety

EveryPlate provides information about food recalls and also offers tips for cooking food safely . Keeping a food thermometer on hand is a good idea to ensure that the food delivered to you is under 40 degrees F, before it begins to spoil, according to the U.S. Department of Agriculture (USDA). ( 3 )

Budget

How much you are willing and able to spend per meal every week depends on your budget. EveryPlate offers affordable meals, but the added flat shipping rate of $10.99  may be a little expensive for some. That said, EveryPlate offers discounts through promo codes.

Ordering

When reviewing meal delivery services, we prioritize a user-friendly website or app. It's essential to preview meals, ingredients, and cooking instructions before making a purchase. The ability to easily pause, skip a week, or cancel a subscription is also important. Discounts are a key consideration, and EveryPlate delivers with generous offers, including free meals throughout part of the year. Additionally, students can enjoy 75% off their first box with free shipping.

How we test meal delivery services

Signing up for a meal delivery service like EveryPlate can be a time saver when you're busy. Letting someone else handle the hard work of meal prep takes a lot off of your plate (literally), so you can focus your energy on other things. We look for delivery services that can also provide meals that meet your dietary, caloric, and macronutrient needs. Unlike other services, EveryPlate does not offer specialty diets like keto, vegan, or gluten-free.

Not every meal delivery service is a great fit for every person or scenario. That's why Fortune Recommends™ aims to test every meal delivery service we review personally. Our goal is to provide unbiased, honest feedback to help you pick the right service for you.

Here's why you can trust our meal delivery reviews.

Every Fortune meal delivery review features:

In-depth analysis by testers and/or authors who are certified nutritionists and/or registered dietitians

Testing for portion/ingredient accuracy, taste, and freshness

Fact-checking and reviewing by qualified experts

At times, we may feature meal delivery services we haven't yet tested. Until we can try them, we examine each service's cost, meal variety, nutrition breakdown, and customization options. We then update our reviews once we've tested them to highlight everything we liked and didn't like.You can read our full meal delivery testing methodology here .

Meal choices—30%

A meal delivery service should provide numerous healthy, nutritious options for every meal of the day. It should also give you as much authority as you want over your order.

Here's what we take into account in our meal choices rating:

Multiple options

Substitutions

Guidance

Label transparency

Food quality—30%

If you're not looking forward to the meals from your delivery service, then it's a problem. We aim to match you with companies that use delicious chef-designed recipes and have the dietary firepower of nutritionists and/or registered dietitians behind them.

Here's what goes into our quality rating:

Flavor

Healthiness

Freshness

Value—20%

Meal delivery services run the gamut in price, but what you receive should feel reasonable for what you're paying.

Here's what we factor into a program's value rating:

Fair price

Multiple quantity options

Customization

Customer experience—20%

We look at how subscribers experience meal kit services like EveryPlate to ensure the meal kit offers good customer service and answers questions in a timely manner. Additionally, we check whether people find the recipes easy to prepare.

Packaging

Ease of preparation

Reviews

Customer service

Compare EveryPlate FAQs Is EveryPlate worth it?

We believe EveryPlate is a great option for busy individuals on a budget who don't require a specialized diet. Whether you're in the mood for a creamy mushroom steak with roasted red potatoes and green beans or a low-calorie sweet potato and black bean stew, EveryPlate offers plenty of comfort foods that won't break the bank. Starting at just $5.99 per meal, the value and quality make it a cost-effective alternative to dining out or ordering in.

How much does EveryPlate cost?

EveryPlate meals typically start at $5.99 each, before applying any discounts. The service frequently offers special promotions and discounts. At the time of writing, EveryPlate is running a promotion where meals are priced at $2.99 each, along with an offer of free lunch for the rest of the year when you sign up with your email address.

How much is EveryPlate shipping?

Shipping costs $10.99 for each order.

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any diseases.

Our experts

Victoria Burgess, Ph.D., CSCS, CISSN

Victoria Burgess earned her Ph.D. In Health and Human Performance from Concordia University Chicago and holds her NSCA CSCS and Certified Sports Nutritionist (CISSN). She is an adjunct professor in the Human Performance and Nutrition department at Concordia University Chicago & Parker University, where she teaches undergraduate, graduate, and doctoral-level courses.

Lauren Panoff, MPH, RD

Lauren Panoff, MPH, RD is a plant-based registered dietitian, freelance writer, and content strategist for health and nutrition brands. She completed her nutrition education at Colorado State University, her dietetic internship through Michigan Medicine, and holds a Master of Public Health degree from Michigan State University. Lauren has been working in the wellness industry for over 15 years, including time spent in project management, public health standards, dietary supplement testing, inpatient and outpatient nutrition therapy, and child education. She has followed a plant-based lifestyle for over a decade and is passionate about helping others enjoy a healthier and more meaningful life.

Joana Neziri, M.S., NASM CPT

Joana is a writer, editor, and content strategist focusing on nutrition, fitness, and all things health. After earning a master's degree in business from the University of North Florida, she began a career in research and digital marketing.

Jessica Coulon

Jessica is a contributing editor and writer who specializes in fitness, health, nutrition, and science content. Previously, she was an editor for Popular Mechanics and Bicycling, where she covered pro cycling news, wrote how-to guides, and tested all the latest and greatest bike gear. She was also a regular shoe tester and contributor for Runner's World. You can often find her skiing or riding her mountain bike, and racing with the F1RE female enduro team.

Kelly Uhler

Kelly has a multifaceted background in elder care, health care, and copywriting. She has worked for organizations such as A Place For Mom and Homecare.Com, which gave her the opportunity to work closely with families, providing reliable information to help them make informed decisions about their loved one's health, safety, and quality of life.

Lauren Evoy Davis

Fortune Recommends Staff Writer

About Author

Lauren Evoy Davis is a health journalist with expertise in cancer and other chronic conditions. She holds a master's degree in journalism from American University and a bachelor's degree in English from Elon University. Her work has been published by the American Society of Clinical Oncology, National Council on Aging, HelpGuide, WebMD, Everyday Health, and Verizon. She tests meal kits, meal delivery services, and fitness apps. When not writing or reading, Lauren enjoys paddle boarding on the Chesapeake Bay in Maryland, weightlifting, and gardening.

Sources Fraser, K., Love, P., Campbell, K.J., Ball, K., & Opie, R.S. (2022, February 1). Meal kits in the family setting: Impacts on family dynamics, nutrition, social and mental health. Appetite, 169:105816. Https://www.Sciencedirect.Com/science/article/abs/pii/S0195666321007236?Via%3Dihub McKay, F.H. (2023, June). What's in a commercial meal kit? Structured review of Australian meal kits. Public Health Nutr, 26(6):1284-1292. Https://www.Ncbi.Nlm.Nih.Gov/pmc/articles/PMC10346045/ U.S. Department of Agriculture. What is the danger zone? Accessed August 29, 2024. Https://ask.Usda.Gov/s/article/What-is-the-Danger-Zone#

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