Portion control is a science-backed approach to weight loss that revolves around managing the quantity of food you consume. Studies have shown that when individuals consistently eat smaller, controlled portions, they can better regulate their calorie intake. Reducing portion sizes creates a calorie deficit, encouraging your body to use stored fat for energy, ultimately leading to weight loss. Moreover, portion control can help regulate blood sugar levels and curb overeating, making it an effective strategy for achieving and maintaining a healthy weight.

(Rolls BJ. 'What is the role of portion control in weight management?', International Journal of Obesity (London). 2014 Jul;38 Suppl 1(Suppl 1):S1-8. doi: 10.1038/ijo.2014.82. PMID: 25033958).

On average, you can expect to lose 14-16 lbs in your first month, roughly 3-4 lbs per week. Starting your second month, your pace may slow down to 9-12 lbs/month, or 2-3 lbs per week. Keep in mind that the Nutrition Balance Weight Loss Meal Plan promotes the healthiest weight loss experience possible without excessive body mass reduction in a short period of time, which may lead to a number of health issues.

The duration of your program depends on how much weight you want to lose. For example, if your goal is 10-15 lbs, this can be achieved in 3-4 weeks. Losing 25-30 lbs may take up to 2-3 months. However, the results are not guaranteed and vary depending on numerous preexisting factors and individual health conditions.  

Due to physiological differences, women and men require different daily calorie intakes. Our women’s program is designed to provide an average of 1,200 calories per day, while the men’s program aims at 1,400 daily calories.

While breakfast and entrée portion sizes are the same for men and women, men will receive an additional healthy bite or a protein shake to match this 1,400-calorie goal.

A seven-day meal plan for women includes 28 meals: one breakfast, one lunch, one dinner, and one healthy bite (or protein shake) for each day of the week. An additional healthy bite (out-of-the-program) of your choice should be added to your program or purchased at an extra cost.

For men, a seven-day meal plan includes 35 meals: one breakfast, one lunch, one dinner, and two healthy bites (or a combination of healthy bites and protein shakes). An additional healthy bite (out-of-the-program) of your choice should be added to your program or purchased at an extra cost.

Physical activity is essential for overall health and may lead to better weight loss results. However, if you were not active before starting your Weight Loss Meal Plan, we do not recommend implementing exercise right away. First, you must wait while your body adjusts to your new eating patterns, which may take 2-4 weeks. When your body gets used to smaller portions, we encourage you to start focusing on other healthy habits like exercise, sleep improvement, reducing screen time, etc. All those behavioural changes are proven to be beneficial for weight loss. 

If you were active before starting the program, you need to be consistent with your activities. However, if you experience a lack of energy due to your activity level and smaller portion sizes, please reach out to our nutritionists for recommendations on how to adjust your meal plan.

Besides the differentiation between men’s and women’s programs, Nutrition Balance offers two options: a seven-day meal plan and a five-day meal plan. A full-week meal plan provides maximum results - you only eat meals, delivered by Nutrition Balance, adding just one healthy bite a day from your preferred out-of-the-program options. 

However, if you want the flexibility to cook yourself or dine out from time to time, you can opt for a five-day meal plan and take two days off. Just keep in mind that your weight goal may be harder to achieve if you overindulge during your off days. So try to be mindful of what you eat and be consistent with your portion sizes.

As a crucial part of our Weight Loss Meal Plan, we provide complimentary weekly follow-ups with a nutritionist. Although it’s not mandatory, many of our customers find this opportunity to speak to a dedicated nutrition practitioner really helpful. Alternatively, you can get support through our live chat, email, direct messaging on social media, SMS, etc. We are here for you whenever you need our help!

With Nutrition Balance, your only commitment is your desire to achieve your weight goals. The subscription is flexible and can be paused or cancelled at any time before the cut-off. You can sign up for one week or stick to the program for months. Everything is up to you.

We are currently offering a subscription-only program. However, you can purchase one week of meals and cancel your subscription right after you place your initial order. You will receive just one delivery without any further charges.

You have the option to pause your subscription or skip your next delivery before the cut-off time. Please note that if your renewal has already occurred, you won’t be able to skip or cancel this specific delivery but can still modify the next one.

The subscription renewal cut-off for the Tuesday / Wednesday delivery schedule is 11:59 p.m. on Sunday (subscriptions are being automatically renewed right after 12 am on Monday).

The subscription renewal cut-off for the Thursday / Friday delivery schedule is 11:59 p.m. on Tuesday (subscriptions are being automatically renewed right after 12 am on Wednesday).

Three days before subscription renewal, the following week's menu becomes available. You will receive a reminder to log into your account and pick your preferred meals for your next delivery.

If you forget to select your meals, you will receive the chef’s choice menu—a preset selection of items depending on this current week's availability. Once your subscription is renewed, you will receive a confirmation email with the list of menu items included in your next delivery. At this point, you won’t be able to neither modify it nor cancel this specific delivery.

Please note, that not selecting your meals doesn’t mean you are skipping your next delivery. To skip a delivery, please submit an appropriate request from your account.

As all our meals are freshly cooked for your delivery, we need time to prepare everything. The cut-off times are calculated to give us enough time to make all the preparations for the next shipping day. Making adjustments after the cut-off time will affect not just your order but also hundreds of other customers. That is why we can not accommodate any adjustments after the cut-off time.

As a subscription-based service, we stick to the industry standards and do not offer refunds after the renewal payment is processed. To avoid customers’ confusion and frustration, we send multiple reminders about their upcoming renewals via email and SMS, giving them enough time to make adjustments and avoid unwanted charges.

Our breakfasts and entrée are about 200-250 grams each, ranging between 271 and 382 calories per meal (337 calories on average). Most snacks are 30-50 grams and 100-120 calories.

All Nutrition Balance meals are cooked in an industrial cooking facility located in Toronto. Our kitchen is equipped with state-of-the-art professional appliances capable of cooking high volumes of meals while maintaining restaurant-grade quality and taste.

Our facility is regularly monitored by authorities, is fully equipped and strictly follows all health and safety guidelines.

Unfortunately, individual customization of our meals is not possible. However, you can customize your weekly menu and remove the meals with ingredients you don’t like or are allergic to. Just keep in mind that when it comes to allergens, it is not possible to completely eliminate cross-contamination. If you have a severe allergic reaction to any food, even if it’s not listed on our menu, we do not recommend ordering Nutrition Balance meals.

Yes, we source our chicken and beef from Halal-certified farms, and we don’t use pork in any form in our meals. You can contact our support team at hello@nutritionbalance.ca and they will provide you with the Halal certificates.

The back of each individual meal packaging contains a list of ingredients and a nutrition facts table. You can also find nutritional information on the menu by clicking on each meal’s details.

Our menu changes weekly at 11:59 p.m. on Friday. At the moment we have five distinct weekly menus which correspond to one hundred unique meals and snacks. Meaning that within any given five-week period you won’t see any repeating meals on your weekly menu.

We have a limited number of vegan options available, and roughly ⅓ of our menu can be considered vegetarian (most of the meatless meals contain dairy and/or eggs). All vegetarian meals can be identified in our light green packaging.

We use the RotoPack packaging machine to seal your meals under a vacuum in a protective atmosphere. This allows your meals to stay fresh for up to 14 days in a regular household refrigerator. However, we recommend consuming your meals within one week (seven days) from your delivery date. If you are not able to do so, you can freeze your remaining meals and store them in the freezer for up to three months.

Our meals can be heated in the microwave, in a frying pan, or in the oven. Heating instructions are located on each meal's packaging.

Before heating up your meal remove a paper sleeve and puncture a film with a fork. The heating time in the microwave is 1–2 minutes. If you decide to use the oven, preheat it to 350°F (177°C) and place the container (the container itself is oven-proof) on the middle rack for about 7–10 minutes. When using a frying pan, put the contents of the container on the pan and heat it up for approximately 5 minutes on medium heat.

Some meals do not require heating—this information will be indicated on the packaging. You can serve these meals straight from the refrigerator, but we recommend removing them from the fridge about 30 minutes before serving to achieve room temperature and enhance flavour.

Once you receive a delivery, all meals must be transferred to the refrigerator. You can also freeze your meals if you are not able to consume all of them within one week of the delivery date.

Both paper sleeves and containers are recyclable. Moreover, our containers are made from plant-based cellulose, are environmentally friendly, and do not contain harmful chemicals. Please make sure to rinse your used containers before placing them into the recycle bin.

Nutrition Balance weight loss meal plan is available in the most populated locations across Canada, including Toronto and the GTA, Ottawa, Montreal, Quebec City, Vancouver, Calgary, Edmonton, Saskatoon, Regina, Winnipeg, Fredericton, Saint John, Halifax and so on. Basically, any location where the next-day or two-day expedited delivery from Toronto is available. 

However, we cannot guarantee delivery in some remote locations (for example, in rural areas with the number 0 as the second digit of a postal code), as extended transit times may cause meals to go sour and become unsafe to consume. For safety reasons, we may cancel and refund your order if we are unable to deliver it in a timely manner.

Orders within the Greater Toronto Area (the City of Toronto and the regional municipalities of Durham, Halton, Peel, and York) are being delivered on Tuesdays and Thursdays.

Canada-wide orders (including those from Ontario outside of the GTA) are being delivered on Wednesdays and Fridays.

At checkout, you will be able to select your delivery date. Depending on the day of the week when the order is placed, you will have one or two available dates to choose from.

Unfortunately, we cannot provide you with more dates to pick from as our menu changes weekly, and the meals you select today may not be available for delivery at a specific future date.

Delivery is free in Ontario and Quebec on orders exceeding $150 ($250+ in other provinces). For orders below this threshold, the shipping fee will be calculated at checkout based on the order total value.

We use insulated boxes and a sufficient quantity of ice packs to sustain an adequate food-storing temperature for at least 48 hours even during the hot summer weather. In most cases, this gives enough time for your meals to be safely delivered almost anywhere from Halifax to Victoria.

The box and insulation are made from recycled paper/cardboard, which is both compostable and recyclable. We recommend recycling them in the same way as any other paper waste. Ice packs can be safely drained into your sink. Please ensure they are fully thawed, then cut the bag in the corner and drain the gel with a sufficient amount of water. Discard the bag.