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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 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).

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 stabilise 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.

Best high protein meal delivery services

My Muscle Chef

My Muscle Chef offers a vast menu of more than 50+ high protein meals. My muscle chef markets predominantly to athletes or those with training orientated goals, however they are also appropriate for people wanting a convenient, balanced meal option. Orders can be tailored to meet your specific health goals such as low carb, high calorie, vegan and many more. The protein content of meals ranges anywhere from 17g up to 70g or more. Meal options start as low as $9.31, and snacks as low as $4.95.

MACROS

MACROS has 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 ranging between 25g – 40g. ‘Perform’ offers high protein with moderate carbohydrate loads with protein ranges anywhere from 25g – 50g per meal. ‘Gain’ 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. 

Dietlicious

Dietlicious offers a range of high protein meal options, along with a meal plan option. The meals range from 29g-50g of protein per meal with prices as low as $11.00 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.

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

High protein meal delivery kits

Currently, there are no high protein meal kits on the market that are specifically marketed as ‘high protein’

However, 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’.

Best high protein meal delivery for weight loss

Chefgood is a standout option for those seeking high protein meals designed to support weight loss. Their readymade meals are crafted by professional chefs and dietitians to ensure not only a focus on macronutrient balance but also exceptional flavour and variety. 

Chefgood’s ‘Slim & Trim’ range is ideal for weight management and healthy eating. Each meal provides under 400 calories and can be customised to suit your health goals including high protein, gluten free or even vegan. 

With flexible plans and no lock-in contracts, Chefgood caters to those looking for convenient, health-focused meal delivery solutions. To read more about Chefgood’s readymade meals, read our Nutritionist’s review here. 

Go to Chefgood

Best high protein meal delivery Sydney

YouFoodz range of FUEL’D meals are high in protein and aim promote muscle development and help you stay fuller for longer. The meals are packed full of fresh ingredients and complex carbohydrates for a complete, delicious and satisfying meal. Meals start from $6.79 and there are 30 options to choose from, each containing 30-50g of protein per serving.

Best high protein meal delivery Melbourne

My Muscle Chef muscle gain plan provides you with 20-28 high protein meals to choose from per week, with 5, 6 or 7-day packages available. Meals are made up of a range of lean proteins, complex carbohydrates and energy-dense vegetables to help fuel muscle gain. A 5-day meal plan starts from $233.95.

 

Best high protein meal delivery Brisbane

Chefgood offers high protein ready-made meals as part of their extensive menu. Meals contain between 20g and 70g of protein per serve and include a variety of lean meats, fish, eggs, and plant-based proteins. Meals start from $11.20 per serve. 

To find out more about Chefgood meals, read our expert nutritionist review of Chefgood here.

Go to YouFoodz
Got to My Muscle Chef
Go to Chefgood

Pros & Cons of high protein meals

low carb meals pros and cons

High Protein Pros

High Protein Cons

  • Following a diet that prioritises one food group over other can be harmful and lead 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.
  • A high protein 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 services

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 Quantity per Meal

It is important to always consider the total protein content of the meal to ensure it is contributing to your total daily protein target. Meals that range from 25g – 30g of protein per meal are a good contribution to daily targets. However, if you are highly active, you may need to supplement further using protein powders to reach your goals.

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? Always prioritise whole food sources where you can.

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. Amino acids that make up protein, are responsible for various parts of our body’s structures, elasticity, strength – all whilst repairing and building muscle (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). Protein 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). 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 are two more affordable options and allows you to purchase individual meals as well as bulk packs. My Muscle Chef starts at $10.95 per meals and MACRO meals come in at $9.90 per meal.

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

Eating a high-protein diet is not inherently bad for your kidneys if you are healthy. Research shows that for individuals with normal kidney function, high-protein diets—such as those often used for weight loss or muscle building—are generally safe and do not cause kidney damage. Protein metabolism increases the workload on the kidneys, but in healthy people, the kidneys adapt efficiently without harm.

 

However, for individuals with pre-existing kidney disease or impaired kidney function, high-protein intake may accelerate kidney damage due to the increased filtration demands. For these individuals, a moderate-protein diet is usually recommended to avoid further stress on the kidneys (Kalantar-Zadeh, et al., 2020). If you are considering a high protein diet, consult your health care professional first. 

To get 40g of protein with every meal, you can combine high-protein foods from various sources. Here are some examples for achieving this goal:

  • Lean Meats and Poultry: Include 150g of cooked chicken breast (43g protein) or turkey.
  • Fish: A 150g serving of salmon or tuna provides about 40g of protein.
  • Eggs and Dairy: Pair 3 large eggs (18g protein) with 100g of cottage cheese (12g protein) and a side of Greek yogurt (10g protein).
  • Plant-Based Options: Combine 1 cup of cooked lentils (18g protein) with 1 cup of quinoa (8g protein) and a handful of roasted chickpeas (10g protein).
  • Protein Supplements: Add a 30g scoop of whey protein (25g protein) to a smoothie with almond milk and peanut butter for an additional boost.

When planning meals, aim to balance protein sources with fiber-rich vegetables, healthy fats, and whole grains to ensure a well-rounded diet.

Hello Fresh has recipes on their weekly menu that contain ‘30g+ of protein. 

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/

Kamyar Kalantar-Zadeh, Holly M Kramer, Denis Fouque, High-protein diet is bad for kidney health: unleashing the taboo, Nephrology Dialysis Transplantation, Volume 35, Issue 1, January 2020, Pages 1–4, https://doi.org/10.1093/ndt/gfz216 

Search and compare wellness and health delivery services in Australia including meal kits, ready to eat meal delivery, vitamin subscriptions and much more at Wellhub. All content and information on this site is provided by qualified Australian nutritionists to ensure accurate representation of all products reviewed. Learn more about our expert team here.