Understanding the 5 Factor Diet: DIY vs. Meal Delivery
The 5 Factor Diet, popularized by celebrity trainer Harley Pasternak, is built on a simple premise: five meals a day, each with five ingredients from five different food groups, and no more than five minutes of prep time. This program also includes five weekly, five-minute workouts over a five-week period. The cost of adhering to this diet varies significantly based on how you source your meals. You can either follow the simple rules and create your own budget-friendly meals or opt for a specialized, more expensive meal delivery service like Factor (formerly Factor 75) that provides pre-made, heat-and-eat dishes.
The Cost of DIY 5 Factor Meals
Creating your own 5 Factor meals offers the most control over expenses. The cost is primarily determined by your grocery shopping habits and the specific ingredients you choose. By following a few key strategies, you can keep your weekly food budget in check and still enjoy a balanced, delicious menu.
- Strategic Shopping: Buying seasonal produce, using frozen vegetables, and opting for store-brand staples can reduce costs. Lean proteins like chicken breasts and canned tuna are often more affordable than higher-end seafood or organic grass-fed beef.
- Budget-Conscious Proteins: Eggs, beans, and lentils are excellent, low-cost protein sources that fit perfectly within the 5 Factor framework. Incorporating meatless meals several times a week can significantly lower your grocery bill.
- Bulk Buying: Purchasing non-perishable items like rice, oats, and dried beans in bulk is more economical in the long run. Freezing proteins bought on sale also helps manage expenses.
- Average DIY Cost: Depending on location and shopping strategy, a typical DIY 5 Factor meal could cost anywhere from $5 to $10 per serving. For a person eating five meals a day, that translates to a weekly food cost of approximately $175 to $350.
The Cost of 5 Factor Meal Delivery Services
For those with a busy lifestyle or who simply prefer the convenience of ready-made food, meal delivery services are a popular choice. The company Factor meals has built its brand around the principles of the 5 Factor plan, offering prepared, dietitian-approved meals delivered fresh to your door.
- Subscription Model: The price per meal for services like Factor depends on how many you order per week. The cost typically decreases with larger plans, rewarding customers for bulk purchases.
- Factor Meal Pricing: According to recent reviews, a standard 6-meal-per-week plan might cost around $13.49 per serving, while an 18-meal plan could bring the cost down to $10.99 per serving. This is before any promotional discounts for new customers, which can temporarily reduce the price.
- Add-on Costs: Be mindful of extra expenses. Services like Factor often have add-ons like snacks, breakfast items, or smoothies, which are not included in the base plan and will increase your weekly total. A standard shipping fee, often around $10.99 per delivery, also applies.
- Overall Expense: At face value, these services are significantly more expensive than cooking at home. For a full week's worth of meals, the total cost could range from over $80 for a small plan to more than $200 for a larger one, not including shipping or add-ons.
DIY vs. Meal Delivery Cost Comparison
| Feature | DIY 5 Factor Meals | Factor Meal Delivery Service |
|---|---|---|
| Cost Per Serving | ~$5 - $10 | ~$11 - $16 (depending on plan size) |
| *Weekly Total (25 meals) | ~$175 - $350 | ~$285 - $410 (18 meals + 7 DIY) |
| Meal Preparation | 5 minutes or less per meal (requires active cooking) | 2 minutes (heat and eat) |
| Ingredients | Fully customizable, requires grocery shopping | Pre-portioned and provided, no shopping needed |
| Variety | Limited by your own recipes and preferences | Extensive weekly rotating menu (50+ options) |
| Time Commitment | Higher (planning, shopping, cooking) | Minimal (heating) |
| Waste | Potential for food waste if not planned well | Minimal to no food waste |
*Calculations assume 5 meals per day (3 mains, 2 snacks) for 5 days a week, plus 1 cheat day. For the Factor service, this requires supplementing with self-made meals for snacks and one day.
Beyond the Price Tag: Convenience vs. Budget
For many, the true cost of a meal plan goes beyond the price per plate. The value of time, convenience, and dietary support plays a crucial role in deciding which option is best. A 2025 review in Real Simple highlighted that Factor's time-saving aspect, freeing up to seven hours a week, made the subscription well worth the cost for many busy individuals. The diet's emphasis on balanced, nutrient-dense foods and stable blood sugar control also offers health benefits that can justify the higher price point for some.
However, the DIY approach forces you to build essential meal planning and cooking skills. By controlling your own ingredients, you can also better manage sodium intake and avoid potential allergens or contaminants. The 5 Factor Diet, when executed with mindful grocery shopping and smart meal prep, can become a sustainable, healthy lifestyle that is significantly more affordable in the long run than any meal delivery service. Tips like using generic brands, buying in-season produce, and embracing meatless meals are key to keeping costs low.
Conclusion: Finding the Right Balance
The cost of 5 Factor meals isn't a single number but a spectrum, ranging from the budget-friendly DIY approach to the premium convenience of meal delivery services like Factor meals. The right choice depends on your personal priorities. If your top priority is saving money, planning and preparing meals yourself is the clear winner, with the added benefit of developing lifelong healthy cooking habits. If convenience and time-saving are more important, and your budget allows for a higher weekly spend, a service like Factor offers a hassle-free solution. Regardless of your path, the core principles of the 5 Factor Diet—focused on balanced macronutrients and portion control—remain achievable and beneficial for your health. To find the perfect balance for your lifestyle, consider your current budget, weekly schedule, and long-term health goals.
Keypoints
- DIY vs. Delivery: The cost of 5 Factor meals depends on whether you cook them yourself (DIY) or use a meal delivery service like Factor meals.
- DIY is Cheaper: Cooking 5 Factor meals yourself is the most budget-friendly option, with costs typically ranging from $5 to $10 per meal depending on shopping habits.
- Delivery is Convenient: Meal delivery services like Factor offer pre-made, heat-and-eat 5 Factor-style meals, but at a higher cost, often $11-$16+ per serving, plus shipping.
- Price Per Meal Varies: On meal delivery services, the price per serving decreases as you order more meals per week. However, even with bulk ordering, it remains more expensive than cooking from scratch.
- Factor in All Costs: When using a delivery service, remember to include additional costs like snacks, breakfast items, and the weekly shipping fee in your budget.
- Long-Term Affordability: The DIY approach promotes sustainable, long-term healthy eating habits and is consistently more affordable than a continuous subscription to a meal delivery service.
- Time vs. Money: The decision between DIY and a delivery service often comes down to prioritizing either saving money or saving time and effort on meal planning and cooking.
Faqs
Question: What is the average cost of Factor meal delivery service per week? Answer: The average weekly cost for Factor meal delivery varies based on the number of meals. For example, a 6-meal plan costs about $84 per week ($13.99 per meal), while an 18-meal plan is around $198 ($10.99 per meal), plus shipping fees.
Question: Are 5 Factor meals from a delivery service worth the cost? Answer: For those with busy schedules who value convenience and guaranteed healthy, portion-controlled meals without any prep, the cost may be justified. The service offers significant time savings, which many find worth the higher price compared to cooking.
Question: How can I follow the 5 Factor Diet on a tight budget? Answer: You can significantly reduce costs by cooking meals yourself. Focus on affordable protein sources like eggs, lentils, and beans, buy seasonal and frozen produce, and plan your meals around weekly sales at the grocery store.
Question: What are the main cost differences between cooking 5 Factor meals at home and ordering from a service? Answer: Cooking at home costs less per meal, requires more time for planning and preparation, and gives you full control over ingredients. A delivery service costs more per meal but saves time, offers convenience, and provides pre-made, balanced meals.
Question: Do I have to subscribe to a meal delivery service to follow the 5 Factor Diet? Answer: No, the 5 Factor Diet is a set of guidelines you can follow with your own cooking. You do not need to buy any pre-packaged food or subscribe to a delivery service to follow the diet's principles.
Question: How much could I expect to spend on groceries for a DIY 5 Factor meal plan? Answer: For a single person focusing on budget-friendly ingredients and strategic shopping, a weekly grocery bill for DIY 5 Factor meals could be approximately $100–$150, but costs can vary widely depending on location and food choices.
Question: Is there a way to get a discount on Factor meal delivery service? Answer: Yes, Factor often offers discounts for first-time customers, such as a percentage off the first few boxes. It's recommended to search for current promotional codes when signing up.
Question: Are Factor meal costs similar to HelloFresh? Answer: While both are owned by the same parent company, Factor is generally more expensive than HelloFresh. Factor offers prepared, single-serving meals, while HelloFresh is a meal kit service that requires cooking, making it less expensive per serving.
Question: What is the most expensive part of a DIY 5 Factor meal plan? Answer: Protein sources, especially high-end meats and fish, are typically the most expensive ingredients. Opting for more plant-based protein options and cheaper cuts of meat can help reduce overall costs.
Question: Is the 5 Factor Diet suitable for long-term budget planning? Answer: The DIY version of the 5 Factor Diet can be an excellent framework for long-term, budget-conscious meal planning. The delivery service model, however, can become a significant recurring expense over time.
