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Trifecta meals: What to know – Medical News Today

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Trifecta offer a meal delivery service that provides healthful meals primarily designed to suit those with a busy lifestyle and a regular exercise regimen. The company cater to a wide variety of dietary preferences.

Trifecta suggest that their organic meals may help people lose weight, become leaner, or achieve their training goals.

This article looks at how the Trifecta meal delivery service works and what menu plans are available. It discusses the potential health benefits of the service and suggests some alternative options.

Trifecta logo

Trifecta are a company providing a meal delivery service that delivers ready-made macronutrient-balanced meals straight to people’s homes.

On their website, the company state that their science-backed meal plans may help people lose weight and build muscle. In particular, the service may be suitable for people who want to eat healthfully, get in shape, and perform their best in the gym.

Trifecta also claim to be the largest all-organic meal delivery company in the United States. They also emphasize their green credentials, stating that they are more sustainable than grocery stores and other meal delivery services.

People can choose from various meal plans catering to different dietary preferences. They can decide what to include in their plan — with breakfasts, lunches, dinners, and snacks available — and opt for a 5-day or 7-day option. All ingredients are organic, non-GMO, and additive-free.

The website states that the meals stay fresh for up to 10 days in the fridge or 6 months in the freezer. A person can heat the meals using an air fryer, microwave, oven, or stovetop.

Customers can choose to receive meals on a weekly basis or get them every fortnight, 3 weeks, or month. There are no minimum commitments, and people are free to skip weeks or cancel at any time.

Trifecta also have a free mobile app that people can use to track their workouts, nutrition, and progress toward their goals. The company also offer customers free access to nutrition coaches by email, chat, or phone.

There is a 100% money back guarantee on the first order if customers are not satisfied with the product.

Trifecta state that their meals can support someone’s training needs, giving examples on their website of athletes who have used the service. They also show before-and-after pictures of people who have achieved their weight loss goals using the service.

The company say that their service may suit people who:

  • want to perform their best, both in and out of the gym
  • want to feel more confident about their appearance
  • enjoy wholesome foods and healthful eating
  • have a busy lifestyle with no time for meal preparation
  • want to eat nutritious food that is tasty and not bland

The variety of meal plans that Trifecta offer means that most people should be able to find a plan that suits their dietary preferences.

Before customers sign up, they can use Trifecta’s meal plan selector quiz to find the meal plan that may suit them best.

The following are descriptions of the available plans and menu options.


Classic meals contain 4 ounces (oz) of meat or fish, 4 oz of carbohydrates, and 4 oz of vegetables. All meals are free from gluten, dairy, and soy. An example meal plan may include:

  • Breakfast: Egg scramble with sausage and potato
  • Lunch: Turkey patty, brown rice, and mixed vegetables
  • Dinner: Salmon, sweet potatoes, and mixed vegetables


Trifecta’s chefs use foods in their natural state for the so-called clean eating menu. They focus on whole grains, vegetables, and lean proteins. An example meal plan may include:

  • Breakfast: Pineapple coconut loaf
  • Lunch: Salmon and wild rice
  • Dinner: Chicken pesto pasta


Trifecta use organic eggs and plant-based proteins in their vegetarian menu. However, they omit dairy, which many vegetarians usually eat. An example meal plan may include:

  • Breakfast: Egg frittata
  • Lunch: Crispy tofu skillet
  • Dinner: Beyond Beef skillet


Trifecta’s website states that their vegan meals are heart-healthy and prepared with organic ingredients for a sustainable and humane lifestyle. These meals average 15 grams (g) of protein per meal. An example meal plan may include:

  • Breakfast: Oatmeal walnut bake
  • Lunch: Garlic pasta with cherry tomatoes
  • Dinner: Roasted Brussels sprouts with quinoa


Trifecta’s chefs design keto meals that are low in carbs and high in fats and protein. An example meal plan may include:

  • Breakfast: Turkey bacon cheddar frittata
  • Lunch: Beanless chili con carne
  • Dinner: Grilled salmon with pesto


The paleo philosophy suggests that humans should eat the foods that their paleolithic ancestors ate. Trifecta prepare legume- and grain-free meals using organic fruits and vegetables and sustainable meat. An example meal plan may include:

  • Breakfast: Sausage and egg scramble with sweet potatoes
  • Lunch: Roasted chicken breast with asparagus
  • Dinner: Korean beef bulgogi

Trifecta also offer an a la carte menu that costs less than the other meal plans. People choose meats, vegetables, and carbs to assemble meals for half the price of the other options.

Trifecta’s various diet plans may have potential health benefits for some people.

For instance, their meals average 350–500 calories per meal, which may help someone manage their weight. While calories are not the only factor affecting weight, a calorie deficit may be effective for weight loss.

Those wishing to lose weight safely — meaning a weight loss of 1–2 pounds per week — would need to eat 500–1,000 fewer calories than the number of calories their body needs per day. Therefore, Trifecta’s meals may help people track and manage their calories.

Trifecta highlight that their meals can help people achieve their macronutrient goals. Research emphasizes the importance of counting macros in making workouts effective. A 2014 review suggests that the following distribution of macros is ideal for bodybuilders:

  • 2.3–3.1 g per kilogram of lean body mass per day of protein
  • 15–30% of calories from fat
  • remaining calories should come from carbohydrates

The organic ingredients in Trifecta’s meals may also have health benefits. According to a 2017 review, pesticides on vegetables and antibiotics in animal foods are a health risk. Therefore, organic produce may be preferable.

Plant-based diets, such as Trifecta’s vegetarian and vegan meal plans, may also be beneficial for people’s health. A 2019 systematic review reported that following a plant-based diet had beneficial effects on obesity, type 2 diabetes, and cholesterol profile. In the reviewed studies, participants followed the diet for between 2 weeks and 24 months.

The authors of a 2020 article suggests that the keto diet may be effective for weight loss. However, other researchers have expressed concerns that the diet may be unsuitable for people in the long term.

A person wanting to improve their health or lose weight should consider which meal plan is best for them. If they are unsure, they may wish to consult a registered dietitian or use the free resources that Trifecta offer to help them.

A range of services that deliver either ready prepared meals or meal kits is available. Some examples include:

People who do not want to use a delivery service can use other techniques to reduce the time and effort of shopping, preparing, and cooking healthful meals. These include:

  • planning weekly meals and sourcing quick, easy, and healthful recipes online
  • using online shopping and delivery
  • batch cooking and freezing meals
  • keeping salads and chopped vegetables in portions in the refrigerator
  • using leftovers for the following day’s lunches or to add to dinners
  • keeping a supply of frozen fruit for quick smoothies and breakfasts
  • getting housemates or family involved in a healthful meal plan and sharing the cooking

The Trifecta meal delivery service may be a convenient way for someone with a busy lifestyle to eat healthful meals that are nutritious and tasty. The service may be particularly suitable for people who exercise regularly. Trifecta’s meals may help them stick to their health and nutrition goals.

While meal delivery can be helpful, it can also be expensive. Some people may prefer to plan meals ahead of time and batch cook meals that they can store in the freezer.

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