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High Protein Meals

High Protein Meals

We compare some of Australia’s best high-protein meal services that offer a wide range of individualised tailored plans from high protein low-fat food to calorie-high food options. Whether you’re after a helping hand with a high protein breakfast or just after some high protein vegetarian inspo we have you covered!

By
Rose Fenasse

Written by

Rose Fenasse
Clinical Nutritionist

Rose is a nutritionist who believes nutritional approaches should be flexible and sustainable for the long-term. Rose’s approach to nutrition is evidence-based and integrative, as she understands her scope of practice and sees value in working alongside other health professionals to compliment her clients most effectively. Rose is passionate about ditching diet cultures and focusing on label-free living, whilst educating clients on how to create healthy and flavour-packed meals. She has a comprehensive understanding of shaping nutritional interventions, meal plans, dietary analysis, whilst coaching clients around ditching diet cultures and embracing all foods without the associated emotional fears often seen with dietary changes. Rose stays up to date with current research looking to science and evidence-based nutritional medicine whilst continually studying to broaden her scope.

Edited 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 December 2, 2024
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 High Protein diet?

A high-protein diet is a dietary approach that emphasises the consumption of foods rich in protein, with the aim of increasing the proportion of protein in one’s daily caloric intake. This diet typically involves getting a higher percentage of your daily calories from protein sources compared to carbohydrates and fats.

Protein is an essential macronutrient that plays a crucial role in various bodily functions, including muscle building and repair, immune system support, and the production of enzymes and hormones. 

General Dietary Guidelines suggest 10-35% of our energy needs should come from protein, whereas a high protein diet is considered to have protein values of over 35% (Marta Cuenca-Sánchez 2015) (Samuel 2014).

keto meal ingredients

What are the benefits of a high protein diet?

A high-protein diet can have several potential health benefits, such as:

  1. Muscle development and maintenance: Protein is necessary for muscle growth and repair, making it popular among athletes and individuals interested in bodybuilding.

  2. Satiety: Protein-rich foods tend to be more filling, which can help control appetite and reduce overall calorie consumption, potentially aiding in weight management.

  3. Metabolism: The thermic effect of food (TEF) is higher for protein compared to carbohydrates and fats, meaning your body expends more energy digesting and metabolising protein.

  4. Blood sugar control: Protein can help stabilize blood sugar levels, which may be beneficial for people with diabetes or those looking to prevent blood sugar spikes.

  5. Weight loss: Some studies suggest that high-protein diets can support weight loss by increasing feelings of fullness and reducing overall calorie intake. Macronutrients play a pivotal role in weight loss, and understanding their significance in a high-protien diet can be a game-changer in achieving your weight loss and health goals, you can read about how Are Macros Important for Weight Loss here. 

  6. Muscle preservation during weight loss: When following a calorie-restricted diet, a higher protein intake can help preserve lean muscle mass.

  7. Bone health: Adequate protein intake is essential for maintaining healthy bones, especially when combined with sufficient calcium and vitamin D.

Which are the best High Protein Meal delivery companies?

My Muscle Chef – Offers a vast menu of more than 50+ high protein meals. My muscle chef markets mostly to athletes or those with training orientated goals predominantly however could be appropriate to most people wanting a convenient meal option. Orders can be selected to meet the individual’s goals from low carb, high calorie, vegan and many more – all whilst remaining high protein across the board. Depending on the consumer’s goals, my muscle chef breaks down the macronutrient of each meal including the total calories. This can be pre-determined for the consumer upon choosing their goal-based preference i.e. performance, muscle gain or calorie control. Otherwise, alternatively, consumers can choose a customised meal plan option and choose their meals based on their own requirements. The protein ranges of the meals can array anywhere from 17g up to 70g or more. Meal options start as low as $9.31, and snacks as low as $4.95.

Foober – Offers a range of different high protein food options from calorie high foods, keto, paleo, vegan, fasting etc. Not all meals are high-protein, however, some options are offering higher-protein meal options up to 60g protein per meal. Snack and main meal options are ranging from $9.95 per meal and can be selected off the menu or on a designed meal plan. 

Macros – Offer a range of diet options from weight loss, plant-based to more specific high protein options in their fitness range ‘sculpt, ‘perform’ and ‘gain’ meal plans. The sculpt selection offers low carbohydrate, high protein options with protein per meal ranges of 25g to 40g. The perform option offers high protein with moderate carbohydrate loads with protein ranges anywhere from 25g to 50g per meal. Lastly, the gain option offers high calorie, high carb and high protein options with protein ranges per meal starting from 34g up to 62g. Prices range depending on which meal plan you select, and how many meals you select per week. A fitness selection of 7 meals per week will range anywhere from $10.50 to $11.50 per meal. 

Thrive Meals – Offer high protein meal options which can be purchased via a meal plan or straight from their menu. Meal options start from $11.95 with protein ranges of 13g-45g per meal. Meal options can be selected from main meals, soups and salads, drinks and treats. Their boost protein meal plan starts from $81.70 weekly for 6 meals including lunch and dinner options. This meal plan option works out the total lunch and dinner intake per the 3 days of purchased meals and can range anywhere from 68g a day to 82g a day. 

Dietlicious – offer a range of high protein meal options with a meal plan option. The meals range from 29g-50g of protein per meal with prices as low as $9.90 per meal. They also offer snack options including protein bars that range from 6g-13g per bar. They offer local pick up for Sydney, Melbourne and Brisbane for same day collection or get your meals delivered.

Macros dairy free meals
Go to Macros
My Muscle Chef meals
Go to My Muscle Chef

Are there any High Protein meal delivery kits?

high-protein-meals-delivered

Currently, there are no high protein meal kits on the market that are specifically marketed.

Some meal providers include recipes in their weekly menu that are classified as high protein. These include: 

Marley Spoon has a range of meals marked on their menu as ‘more than 40g of protein’. 

HelloFresh also has recipes marked on their weekly menu with ‘over 30g of protein’. 

What are the benefits of high protein meal delivery?

High protein meal delivery services offer several benefits to individuals looking to maintain a high-protein diet, whether for weight management, muscle building, or overall health:

Convenience: High protein meal delivery services save time and effort in meal preparation. They provide ready-made, protein-rich meals, making it convenient for busy individuals or those with a hectic schedule.

Nutritional Balance: These services often offer well-balanced meals that include an appropriate amount of protein, carbohydrates, and healthy fats. This helps ensure that you receive a nutritionally complete diet.

Portion Control: High protein meal delivery services often provide portion-controlled meals, which can be helpful for those trying to manage their calorie intake and portion sizes, particularly for weight management.

Customisation: Many meal delivery services offer customisable options, allowing you to choose meals that align with your dietary preferences and specific protein requirements.

Quality Ingredients: These services typically use high-quality ingredients, including lean proteins, fresh produce, and whole grains, to ensure the nutritional value of the meals.

Dietary Variety: High protein meal delivery services offer a wide range of meal options, catering to various dietary preferences, including vegetarian, vegan, or low-carb diets.

Weight Management: High-protein meals can promote feelings of fullness and satiety, potentially reducing overall calorie consumption and aiding in weight management or weight loss efforts.

Muscle Recovery: For athletes or individuals engaged in regular physical activity, high protein meals can support muscle recovery and growth.

Consistency: Meal delivery services ensure that you consistently consume high-protein meals, helping you meet your dietary goals without the need for extensive meal planning and preparation.

Health Benefits: A high-protein diet can offer various health benefits, including blood sugar regulation, improved bone health, and support for immune function.

Education: Some meal delivery services provide educational resources on nutrition and portion control, helping you make informed dietary choices.

It’s important to choose a reputable high protein meal delivery service that aligns with your dietary goals and preferences. Consider consulting with a healthcare professional or nutritionist to determine the appropriate level of protein intake and dietary requirements based on your individual needs.

What are the Pros & Cons of High Protein Meals?

low carb meals pros and cons

High Protein Pros

  • Creates satiety in meals which may contribute to weight loss in those following a high-protein diet with restricted energy requirements
  • May contribute to muscle gain for those that are following a muscle building training program (or muscle maintenance).
  • May encourage consumers to choose healthy foods, for those that aren’t health conscious they may discover healthy eating patterns and behaviours and apply this throughout their diet.

High Protein Cons

  • Eliminating food groups are harmful. Eliminating food groups or limiting carbohydrates if following weight-loss designed meals are restrictive and can be harmful leading to a lack of essential nutrients and vitamins. This can create health issues such as nutrient deficiencies and create a poor relationship and understanding around health and nutritional needs.
  • This type of diet isn’t suitable for a vast range of people, especially those with chronic health conditions such as kidney disease.
  • Protein intake and requirements are different for everyone and need to be considered carefully i.e. adults, elderly, children, athletes
  • Some meals or meal plans favour high-fat and highly processed foods which can be unhealthy and not-suitable for individuals.
  • Following a high-protein diet can be overwhelming for beginners, especially if they are not used to eating adequate amounts of protein which can lead to poor compliance.
  • This type of diet doesn’t necessarily educate consumers around choosing high-quality nutritional food sources and can often confuse consumers around recognising their appetite patterns.

Key factors when comparing High Protein meal delivery companies

When choosing the right option for you, consider the following factors:

Nutrient Breakdowns

If you are looking towards weight loss for example it’s important to consider the other macronutrients such as carbohydrate and fat breakdown of the product. A low carbohydrate selection for example may consequently be inadequate in fibre or other nutrients such as vitamins or minerals.

Protein % or grams per meal

And their recommended protein range throughout the day to reach their high protein limit.

Energy Density

Depending on the meal services you get they will be catering a high protein with different energy calculations to reach different consumer targets i.e. muscle gain, weight loss, weight gain. It’s important to consider your individual target needs before selecting a service or product.

Quality or Type of Protein

What is the source and quality of the protein you are buying. Is the meal highly processed, and lacking lean sources of animal or vegetarian-based proteins? Is the majority of the protein coming from a protein powder and lacking essential vitamin and minerals you could be receiving from a whole food protein source?

High Protein Meal Delivery FAQs

Any diet can be considered unhealthy, it’s important to consider the individual components of the diet that may cause a high-protein diet to be unhealthy. Depending on the specifics of the high-protein diet a consumer chooses there may be an encouragement to opt for high fat or a low carbohydrate load which can restrict essential nutrients and cause deficiencies or other health issues.

The focus should be around the inclusion of foods without total restriction, the quality and quantity of foods, as well as the suitability of the individual to a high-protein diet (Marta Cuenca-Sánchez 2015).

High protein diets may not be suitable for you, it is important to seek health advice with a trusted health professional before making any dietary changes.

Protein does a huge chunk of the work within every cell in our body. They are responsible for various parts of our body’s structures, elasticity, strength – all whilst repairing and building (Berg, Tymoczko et al. 2002). Some hormones are proteins and can be responsible for becoming messengers feeding chemical notes to our cells and organs, whilst some proteins in the body are enzymes causing biochemical reactions (Cooper 2000, Cooper 2000). It assists in maintaining our body’s PH, provides us with energy, and some proteins even transport and store nutrients (A and T 2015, L. Lee Hamm 2015). The list goes on, protein has copious amounts of roles in our body and is an essential component of maintaining healthy bodily function. With improper protein intake, our body can reflect deficiency signs leaving you feeling worse for wear and making the body’s job harder. If you think you may not be consuming enough protein, it’s important to seek health advice from a trusted health professional before making any dietary changes.
  • Nuts and seeds
  • Eggs
  • Cheeses such as cottage cheese
  • Yoghurts such as Greek yoghurt
  • Milk
  • Grains such as quinoa
  • Protein powders
  • Legumes, beans, pulses
  • Meat alternatives such as tofu and tempeh
  • Vegetables such as broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes and brussels sprouts.

My Muscle Chef and Macro meals seem to be the cheaper option when purchasing per meal, without being required to buy in bulk packs.

Otherwise, Core Powerfoods have meals valued at $9/ meal within a bulk pack purchase.

Eating high protein meals aren’t exclusively just for those wanting to gain muscle, there are many reasons to consume protein beyond their absolute necessity for bodily function. High protein foods have a satiating effect, more so than high-carbohydrate or high-fat meals. This emphasises the importance of ensuring there is adequate protein distributed throughout the day for the general population, for those trying to lose weight or maintain weight loss trialling a high protein diet may be advantageous in their health journey (Marta Cuenca-Sánchez 2015).

A, H. and K. T (2015). “Mg, Zn and Cu Transport Proteins: A Brief Overview from Physiological and Molecular Perspectives.” Journal of nutritional science and vitaminology 61 Suppl.
https://pubmed.ncbi.nlm.nih.gov/26598820/

Berg, J. M., et al. (2002). “Protein Structure and Function.”
https://www.ncbi.nlm.nih.gov/books/NBK21177/

Cooper, G. M. (2000). “Signaling Molecules and Their Receptors.”
https://www.ncbi.nlm.nih.gov/books/NBK9924/

Cooper, G. M. (2000). “The Central Role of Enzymes as Biological Catalysts.”
https://www.ncbi.nlm.nih.gov/books/NBK9921/

J, H. (2006). “The role of albumin in fluid and electrolyte balance.” Journal of infusion nursing : the official publication of the Infusion Nurses Society 29(5).
https://pubmed.ncbi.nlm.nih.gov/17035887/

Koh, J. M. a. G. (2020). “Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.” J Obes Metab Syndr. 2020 Sep 30; 29(3): 166–173.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7539343/

L. Lee Hamm, N. N. a. K. S. H.-S. (2015). “Acid-Base Homeostasis.” Clin J Am Soc Nephrol. 2015 Dec 7; 10(12): 2232–2242.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4670772/

Marta Cuenca-Sánchez, D. N.-C. a. E. O.-P. (2015). “Controversies Surrounding High-Protein Diet Intake: Satiating Effect and Kidney and Bone Health.” Adv Nutr. 2015 May; 6(3): 260–266.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4424780/
Samuel, D. H. P. a. V. T. (2014). “A high-protein diet for reducing body fat: mechanisms and possible caveats.” Nutr Metab (Lond). 2014; 11: 53.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4258944/

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