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Dairy Free Meals

Dairy Free Meals

Looking for a dairy free meal service? We’ve found the best dairy-free meal delivery services in Australia and have provided insights of brands and information to help you make the right decisions for your needs.

By
Alex Hamlin

Written by

Alex Hamlin
Certified Nutritionist

Alex Joy Nutrition supports busy individuals with health goals, offering holistic nutrition guidance to reduce stress and foster balanced, healthy habits. Specialising in empowering high achievers, Alex emphasises a preventative and management-focused approach to health. As a clinical nutritionist, Alex provides individuals with tools and education for taking control of their health. She advocates for optimal nutrition as the cornerstone of wellness, employing a food-first approach complemented by holistic treatments. With evidence-based practices, Alex offers personalised guidance to help individuals reach their health goals, prioritising health at the forefront. In health content creation, Alex delivers concise, informative, and engaging material rooted in evidence-based practices, educating, inspiring and guiding others on their wellness journey.

Updated November 29, 2023
Fact checked Fully qualified and expert nutritionists have reviewed and checked this content to ensure it is as accurate as possible at the time of writing.

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What is a dairy-free diet?

A dairy-free diet excludes all dairy products from the diet. A dairy-free diet is suited to those that:

  • Have a lactose intolerance or dairy allergy

  • Live with IBS or digestive issues

  • Choose to follow a plant-based or vegan lifestyle

  • Prefer dairy alternatives for health, ethical or environmental reasons

Dairy products include milk from any animal including products created from milk, which is inclusive but not limited to cheese, yogurt, butter, ice cream and so on. It doesn’t exclude all animal products as a vegan diet does, people can still consume animal foods such as meat, fish and eggs. 

A dairy-free diet is different to a lactose-free diet. Lactose-free products are dairy products that have had the enzyme lactose removed.

If you are interested in learning more about how to accurately identify ingredients in individual dairy-free products and how to read an NIP (Nutritional Information Panel), please read our “How to Read a Food Label in Australia” guide to help you out.

Explore Vegan Meal Delivery

Best dairy-free meal delivery service

Navigating dairy-free eating can be tricky, but there are several meal delivery providers across Australia offering convenient, nutritious, and tasty options for those avoiding dairy. Our team of Nutritionist’s have picked some of the best options for you to consider!

Chefgood offer no added dairy and vegan meal options with flexible, no lock-in contracts. Meals are designed by Nutritionist’s and created by qualified chefs. Currently available are dinner and lunch options which are available in 5, 7, 10 and 14-day meal bundles. Prices per meal range from $10.30 – $11.50 depending on which plan consumers select.

Read our expert Nutritionist’s review of Chefgood here.

Dineamic offers a large range of Dietician designed dairy-free meals. Free from artificial additives and chef-prepared, their meals are not only tasty, they are created in line with the Australian Dietary Guidelines, Food Standards Australia New Zealand and Monash University Low FODMAP Certification Criteria, so you can be confident that you are eating well-balanced meals that support your health goals. Choose from 50+ meals tagged as no-added dairy. Meals start from as low as $8.00. 

Read our expert Nutritionist’s review of Dineamic meals here.

Check out Chefgood here!

A Nutritionist's experience of dairy-free meal delivery

Meal Delivery Service

Soulara is plant-based, dairy-free, ready-made meal delivery service. As a Nutritionist following a predominately plant-based diet, I was impressed by the convenience and variety it offered. The meals arrived fresh and were easy to heat, making them a great option for my busy schedule. The menu featured a diverse selection of dishes, allowing me to enjoy different flavours throughout the week.

Nutritionally, Soulara’s meals are well-balanced and focus on wholefood ingredients. Each meal provided a good mix of vegetables, legumes, and grains. I appreciated the emphasis on plant-based proteins, which kept me feeling full and energised. However, I did notice that some meals contained small amounts of additives and preservatives, which I prefer to avoid in my daily diet.

In terms of pricing, Soulara offers competitive rates for their meal plans. I opted for the 18-meal plan, which brought the cost down to $9.55 per meal. This is quite reasonable compared to other vegan meal delivery services, making Soulara a cost-effective choice for those seeking convenient, plant-based meals.

You can read my full review of Soulara’s plant-based ready-made meals here.

Nutrition benefits of a dairy-free diet

A dairy-free diet can offer various nutritional benefits, although it’s important to ensure that you still obtain essential nutrients from alternative sources. Here are some potential benefits of a dairy-free diet:

Lactose Intolerance Management:

For individuals with lactose intolerance, avoiding dairy can alleviate symptoms such as bloating, gas, and diarrhoea.

Reduced Saturated Fat Intake:

Some dairy products, particularly full-fat versions, can be high in saturated fats. Choosing dairy alternatives can contribute to a lower intake of saturated fats, which is associated with heart health.

Increased Intake of Plant-Based Foods:

Embracing a dairy-free diet often encourages the consumption of more plant-based foods like fruits, vegetables, nuts, seeds, and grains, providing a broader range of nutrients and potential health benefits.

Potential Weight Management:

Some individuals may find that reducing or eliminating dairy helps with weight management or weight loss, as it eliminates a calorie-dense source of food. However, it’s crucial to maintain a balanced diet. If you are interested in learning about how macronutrients and a well-rounded diet affect your weight loss journey read our guide titled “Are Macros important for weight loss?” to help you out. 

Lowered Risk of Dairy Allergies:

For those with dairy allergies, avoiding dairy prevents allergic reactions and associated symptoms such as skin rashes, digestive issues, and respiratory problems.

Exploration of Alternative Nutrient Sources:

Eliminating dairy encourages the exploration of alternative sources of calcium, vitamin D, and other nutrients. This can lead to a more diverse and potentially nutrient-rich diet.

Ethical and Environmental Considerations:

Choosing a dairy-free diet for ethical reasons, such as concerns about animal welfare, can contribute to a more environmentally sustainable lifestyle.

Improved Digestive Health:

Some individuals may experience improved digestive health when removing dairy from their diet, particularly if they have sensitivities or underlying digestive conditions.

Reduced Risk of Hormonal Influences:

Some people may choose a dairy-free diet to reduce exposure to hormones naturally present in milk or added during the production of dairy products.

Reduced Acne and Skin Issues:

For some individuals, cutting out dairy has been associated with improvements in acne and other skin conditions. However, the relationship between dairy consumption and skin health can vary among individuals.

While a dairy-free diet can offer these potential benefits, it’s crucial to consume the nutrients found in dairy (calcium) by incorporating alternative sources from foods. Always consult with your healthcare practitioner before eliminating certain foods from your diet.

Dairy-free sources of calcium

Getting enough calcium is essential for maintaining strong bones and overall health. If you’re following a dairy-free diet, there are plenty of alternative sources of calcium. Here are some of the best dairy-free sources:

Food Source Example Amount of Calcium per 100g How to Include
Leafy Green Vegetables Kale, bok choy, collard greens, turnip greens, broccoli, spinach 47–210 mg Add to salads, soups, stir-fries, or blend into smoothies
Fortified Plant Milks Almond, soy, oat, rice milk (check labels) ~120 mg (varies by brand) Use in cereals, smoothies, coffee or cooking
Tofu & Tempeh Tofu (calcium-set), tempeh 350–434 mg (tofu) Stir-fry with vegetables or add to curries and scrambles
Chia Seeds White or black chia seeds 630 mg Add to yoghurt alternatives, smoothies, or make chia pudding
Almonds Raw almonds 269 mg Snack on whole, use almond butter, or blend into sauces or baking
Canned Fish with Bones Sardines, salmon with bones 240–300 mg Add to salads, toast, pasta or enjoy on whole-grain crackers
Fortified Breakfast Cereals Check labels for calcium content ~100–250 mg (varies by brand) Eat with fortified plant milk or use in snack mixes
Fortified Non-Dairy Yoghurts Coconut, almond, or soy-based (check for calcium fortification) ~120 mg (varies by brand) Eat alone, add fruit or granola, or use in smoothie bowls
Legumes Chickpeas, black beans, lentils 40–90 mg Add to soups, stews, curries, or use in salads
Sesame Seeds & Tahini Sesame seeds, tahini 975 mg (seeds), 607 mg (tahini) Sprinkle on dishes or use tahini in dressings and sauces
Dried Figs Dried figs 162 mg Snack on their own or add to porridge or salads
Bok Choy (raw) Bok choy 105 mg Stir-fry, steam, or add to soups
Edamame (cooked) Shelled edamame 63 mg Serve as a snack or add to rice and noodle bowls
Collard Greens (cooked) Cooked collards 210 mg Sauté or steam and serve as a side or in wraps
Oranges Fresh oranges 40 mg Eat whole or add to salads or smoothies
Okra (cooked) Cooked okra 77 mg Add to curries, stews, or roast
Turnip Greens (cooked) Cooked turnip greens 190 mg Sauté with garlic or add to soups/stews
Seaweed (wakame, raw) Raw wakame 150 mg Add to miso soup, salads or sushi
Blackstrap Molasses Unsulphured blackstrap molasses 205 mg Stir into porridge or smoothies, or use in baking
Amaranth (cooked) Cooked amaranth grain 116 mg Use as a porridge or base for salads and bowls

It’s important to note that the absorption of calcium can be influenced by various factors, including the presence of vitamin D and magnesium. Additionally, consider consulting with a healthcare professional or a registered Dietician or Nutritionist to ensure you’re meeting your calcium needs on a dairy-free diet.

Looking for the most trusted dairy-free meal delivery service near you? We’ve rounded up the most popular providers in each major state, based on availability, quality and menu diversity.

Most Popular Dairy-Free Meal Delivery NSW

Based in NSW, Activate Foods offers Dietician-approved, dairy-free meals made with clean ingredients and no hidden additives. Their dairy-free menu includes options such as Chicken and Quinoa Salad and Slow Cooked Beef with Sweet Potato. Meals are crafted with support from qualified Dieticians, and many options are also gluten-free, low FODMAP, or keto-friendly. Meals start at around $10.95 each, with discounts available when ordering larger quantities.

Most Popular Dairy-Free Meal Delivery VIC

Dineamic is a favourite for its fresh, ready-made meals with no added dairy. They deliver to over 4,000 suburbs, including Melbourne and regional areas, providing a diverse menu that caters to various dietary preferences. Their no added dairy range includes meals like Chicken Paella and Dahl with Brown Rice, catering to lactose intolerance and dairy-free diets. Individual meals start at $9.90 and go up to around $13.90, depending on protein and portion size. Customers can order one-off or opt into a flexible meal bundle (e.g. 7 or 14 meals).

Most Popular Dairy-Free Meal Delivery QLD

Nourish’d offers a rotating menu that caters to food free of gluten free, dairy, preservative and no added sugar options. They offer no lock-in contracts and offer meal plans to different consumers size preferences. They offer a 5-meal pack from $69.35, a 10-meal pack from $128.70, a 15-meal option from $178.99, a 21-meal option from $239.13 and a 28-meal pack from $308.96. 

Pros & Cons of dairy-free meal delivery services

dairy free meals

Dairy-free Meal Pros

  • Convenience and Time-Saving - Dairy-free meal delivery services remove the need for meal planning, shopping, and cooking. This is especially beneficial for busy individuals or families managing dietary restrictions.
  • Allergen Avoidance - These services help ensure meals are 100% dairy-free, reducing the risk of cross-contamination that can occur when preparing food at home or ordering from restaurants.
  • Nutritionally Balanced Options - Many providers offer meals developed by Dieticians or Nutritionists, ensuring that you get adequate calcium, protein, and other nutrients often associated with dairy, from alternative sources.
  • Supports Transition to Dairy-free Diet - For people newly switching to a dairy-free lifestyle due to allergies, intolerances, or personal choice (e.g. veganism), these services can act as an educational tool to learn what to eat and how to structure meals.

Dairy-free Meal Cons

  • Restrictive - Eliminating or limiting food groups can be restrictive and be inconvenient when eating out socially, particularly if you are relying on pre-made meals.
  • Lack of Essential Nutrients and Vitamins - Cutting out a food group can create health issues such as nutrient deficiencies and create a poor relationship with food when removed without planning or adequate nutritional education.
  • Failure to Address Underlying Concerns - Adopting a diary-free diet without consultation with a healthcare practitioner may not alleviate underlying health issues or concerns i.e. digestive issues.
  • Higher Cost Compared to Home Cooking - Dairy-free meal delivery is generally more expensive than cooking at home, particularly when factoring in premium ingredients and packaging.
  • Potential for High Sodium and Preservatives - Some pre-prepared or frozen meals may include added salt, preservatives, or oils to extend shelf life and enhance flavour, which isn’t ideal for individuals with heart health or blood pressure concerns.

Key factors when comparing dairy-free meal delivery companies

Nutrients

Is the food source providing adequate nutrients i.e., calcium, vitamin D fortification or alternative ingredients? Check nutritional panels to compare products.

Price

Diet specifications such as dairy-free products often come at an added cost in comparison to dairy inclusive products. Draw comparisons by comparing nutritional panels among different products. If you are unsure of how to read a food label, read our guide on How to Read a Food Label in Australia here.

Dairy-Free vs Lactose-Free

Compare labels if you have a milk allergy vs a lactose intolerance. It is important to be clear on if the product still has remaining dairy beyond the removal of lactose. Remember, lactose-free doesn’t mean dairy-free!

Taste

Consider the taste component of food products, especially those using alternative kinds of milk. Creamy and sweet kinds of milk such as coconut, oat and soy can be fitting in food products like curries, soups, puddings and so on, whereas milk like almond, hazelnut and hemp milk has an earthier and a distinct nutty taste which can pair nicely in sweet treats like bars, protein balls and so on.

Dairy-free meal delivery FAQs

Any diet can be considered healthy depending on the nutritional focus and balance that is paid to the components that may be lost in restriction. When looking at dairy-free diets it’s important to consider the individual components of the diet that may cause the diet to become unhealthy such as loss of nutrients (protein, calcium, vitamin D, phosphorus etc), the replacement ingredients or additives in foods to compensate for the loss of dairy including texture and taste.


The focus should be on the inclusion of foods rich in dairy-alike nutrients without total restriction. As well as the quality and quantity of foods and the suitability to the individual. For those that have an allergy, strict avoidance is necessary, for other individuals that avoid due to sensitivities or intolerances they may be suited to a total avoidance too – whereas those trialling or following trends may not seek benefits from restriction (Y, B et al. 2015).

The focus on dairy has always been its well-marketed benefit of calcium. Calcium is essential for many bodily functions from supporting healthy teeth, bones, muscles, heart and to assisting in forming blood clots within the body. Only one-in-ten Australians meet recommendations for dairy free alternatives currently, most people require 2-3 serves of dairy (or dairy alternatives) per day. These recommendations can alter depending on age, health status, gender, activity levels and so on (Betterhealth 2021).

 

Following a dairy-free diet is very doable, many dairy-free alternatives have advanced in taste, texture and cost over the years. Many food options are fortified to include nutrients such as calcium making a dairy-free diet less of a risk than may have seemed in the past. Many foods have these nutrients of concern naturally occurring, as well as many products now being fortified with these nutrients. So, with an emphasis on a well-balanced and diverse diet, a dairy-free diet shouldn’t be a huge concern for consumers (Serge Rozenberg 2015). It is important to seek health advice with a trusted health professional before making any dietary changes.

There are many dairy-free calcium-rich foods such as:

  • Fish eaten with bones such as sardines, canned salmon
  • Tofu and Tempeh
  • Nuts and Seeds
  • Green leafy vegetables such as kale, okra, spinach.
  • Cereals, bread and other baked goods utilising fortified flours
  • Drinks, milk, yoghurts and other products fortified with added calcium
  • Dried fruits such as figs

Chefgood and Activate Foods are great price-friendly options, starting from around $10.00 per serve.

At this stage, Hello Fresh doesn’t offer dairy-free meals. They don’t specifically cater to allergies, however, consumers could utilise and amend recipes at home using dairy-free options.

Lactose-free products are dairy products that have had the enzyme lactose removed from the food product. Whereas dairy-free food products have no dairy remaining in the food product at all (Edwards and Younus 2020).

No, not necessarily. A vegan diet excludes all animal-derived products, including dairy, eggs, meat etc. Dairy-free diets don’t include dairy however can allow animal products such as eggs, fish and meat.

Before considering making any dietary changes it’s important to consult with a trusted health professional. Excluding dairy in your diet may be advantageous if you have an allergy, sensitivity or intolerance to dairy.

There are no dedicated dairy-free meal kits currently available, however, Dinnerly offers recipes tagged as dairy-free, whilst Marley Spoon may cover consumers needs with their vegan options.

Marley Spoon offers vegan menu options which can accommodate those following a dairy-free diet, who don’t mind missing out on other animal products. Marley Spoon offers two different plans a 2-person box accommodating up to 5 meals, or a 4-person box which also offers up to 5 meals. Consumers can estimate $10.50 per portion of the 5 meals for the 2-person box, or $8.50 per portion of the 5 meals for the 4-person box. They currently deliver to Sydney, Canberra, Melbourne, Hobart, Launceston, Adelaide, Brisbane, Gold Coast, Wollongong, Newcastle and Darwin, with more to come.

Betterhealth (2021). “Dairy and dairy alternatives – Better Health Channel.”
https://www.betterhealth.vic.gov.au/health/healthyliving/Dairy-and-dairy-alternatives

Edwards, C. W. and M. A. Younus (2020). “Cow Milk Allergy.”
https://www.betterhealth.vic.gov.au/health/healthyliving/Dairy-and-dairy-alternatives

Serge Rozenberg, J.-J. B., Olivier Bruyère, Pierre Bergmann, Maria Luisa Brandi, Cyrus Cooper, Jean-Pierre Devogelaer, Evelien Gielen, Stefan Goemaere, Jean-Marc Kaufman, René Rizzoli, and Jean-Yves Reginster (2015). Effects of Dairy Products Consumption on Health: Benefits and Beliefs—A Commentary from the Belgian Bone Club and the European Society for Clinical and Economic Aspects of Osteoporosis, Osteoarthritis and Musculoskeletal Diseases, Calcif Tissue Int. 2016; 98: 1–17.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4703621/

Y, D., et al. (2015). “Lactose Intolerance in Adults: Biological Mechanism and Dietary Management.” Nutrients 7(9).
https://www.ncbi.nlm.nih.gov/pubmed/26393648

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