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Keto Meal Delivery & Meal Kits

Keto Meal Delivery & Meal Kits

Are you looking for keto-friendly meals delivered straight to your door? Look no further, we have you sorted!  We’ve gathered some of the best Australian keto ready-made meal delivery services and compared them to give you the information you need before purchasing your next meal. Whether you’re in Sydney, Melbourne, Brisbane or anywhere else in Australia, there’s a keto delivery service available below.

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 February 6, 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 Keto?

The ketogenic diet, commonly known as the keto diet, is a high-fat, low-carbohydrate diet that is designed to shift the body’s metabolism away from carbohydrates and towards fat as the primary source of fuel.

The diet typically involves reducing carbohydrate intake to less than 50 grams per day and increasing fat intake to about 70-80% of total calories, with moderate protein intake. This approach aims to induce a state of ketosis in which the body breaks down fat into molecules called ketones, which are used for energy instead of glucose from carbohydrates. 

The keto diet has been shown to be effective for weight loss, improving blood sugar control, and reducing the risk of certain diseases. However, it may not be suitable for everyone, particularly those with certain medical conditions such as liver or pancreatic disease – It is best to talk to your GP or health care provider before you get started!

If you want to educate yourself more about how the keto diet could work for you, read “How to follow a keto diet without cooking” to help you out. 

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Best keto meal delivery service

The demand for keto-friendly meal delivery services has grown as more people embrace the benefits of a low-carb, high-fat diet. Several meal providers in Australia cater specifically to the ketogenic lifestyle, offering pre-prepared meals that help maintain ketosis without the hassle of meal prep. Our experts have reviewed some of the most popular providers and found Be Fit Food to be one of the best!

Be Fit Food provide scientifically formulated ready-made keto meals that are design to support weight loss. Their meals are Dietician approved and have a strong focus on protein and nutrient-dense ingredients. 

Be Fit Food bundle meals start from $8.71 per meal. Their standard range of individual meals costs approximately $14.95. Be Fit Food provides flexible delivery options across Australia, offering both one-time purchases and subscription plans, making it a convenient choice for those seeking scientifically backed, ready-made meals.

Check out Be Fit Food here!

A Nutritionist's experience of Be Fit Food

Be Fit Food provides nutritionally balanced, calorie-controlled meals designed to bring the body into a mild state of ketosis. The meals are developed by Dietitian’s and doctors, ensuring they meet specific macronutrient needs, and they focus on whole, minimally processed ingredients. I found that their meals are high in protein, low in carbohydrates, and packed with fibre, making them a great option for those looking to manage their weight without compromising on nutrition. 

Their meal plans cater to different needs, including rapid weight loss programs, maintenance plans, and high-protein options, with packages ranging from 7-day to 28-day programs. Prices vary depending on the plan, but they generally sit at the higher end of the market, with a 7-day program costing around $199–$299. They offer nationwide delivery with both one-off and subscription options, making it easy to stay on track with a weight-loss-focused meal plan. While the meals are convenient, I found that variety could be improved, as some meals felt repetitive over time. However, for those looking for a science-backed, portion-controlled approach to weight loss, Be Fit Food is a great choice.

You can my full review of Be Fit Food here.

Cheapest keto meal delivery service

Be Fit Food stands out for not only their prices but their variety of keto meals available. Their keto-friendly weight loss focused meals and meal plans are designed by Doctors and Dietician’s to help you reach your weight loss goals. Meals part of their keto and weight loss bundles start from $8.71 per meal.

If ready-made meals aren’t your preference, Marley Spoon offers keto-friendly meal kits. Their low carb recipes contain less than 25g of carbs per serving and features seasonal, fresh vegetables, proteins and healthy fats. Meal kits are as low as $8.30 for a 4 person, 6 meal plan.

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Check out Be Fit Food here!

Keto vs low carb

Keto and low carb aren’t the same! However, it’s understandable how this thought exists as there are similarities many people associate between the two diets. 

The most noticeable difference is that keto diets are much higher in fat and have a much lower carbohydrate requirement than a typical low carb diet. The Harvard School of Health highlights the macronutrient ratio (i.e., the ratio of fat to protein to carbohydrates) on a keto diet as:

  • 70-80% fat
  • 5-10% carbohydrate
  • 10-20% protein

A low carb diet is less restrictive than a keto diet, with carbohydrates making up for approximately 20% of the diet. Low carb diets will differ per person protocol however carbohydrate allowances on a low carb diet can range anywhere between 20-57 grams per day, depending on individual goals and requirements.

A low carb diet should not promote ketosis due to having a significantly higher protein and carbohydrate content than a keto diet. Therefore, the keto diet and low carb diets have very different metabolic effects.

It’s important to always consult with your doctor before making any dietary changes.

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Nutrition guidance for a keto diet

The ketogenic diet, or keto diet, is a low-carb, high-fat diet that has gained popularity for its potential benefits in weight loss and improved metabolic health. If you’re considering following a keto diet, here are some general nutrition guidelines to keep in mind:

  1. Limit Carbohydrate Intake: The primary principle of a keto diet is to drastically reduce your carbohydrate intake. Typically, this means consuming fewer than 50 grams of net carbs per day, although some individuals may need to go as low as 20 grams. Focus on getting your carbs from non-starchy vegetables and small amounts of low-carb fruits. To help identify your carbohydrate intake on a per meal basis, use our “How to Read a Food Label in Australia” guide, to help you identify exactly how many carbs are in your meals. 

  2. Increase Healthy Fat Consumption: Since the keto diet is high in fat, it’s important to choose healthy sources of fats. Include foods such as avocados, nuts and seeds, olive oil, coconut oil, butter, and fatty fish like salmon. These fats will provide energy and help you feel satisfied.

  3. Moderate Protein Intake: Protein is an essential macronutrient, but excessive intake can hinder the process of ketosis. Moderate your protein consumption to a level that meets your needs. Dieticians Australia recommend to aim for 0.75-1g/kilogram of bodyweight/day. This ensures that your body gets enough protein without converting it to glucose, which can disrupt ketosis.

  4. Focus on Non-Starchy Vegetables: Non-starchy vegetables are low in carbs and rich in essential nutrients, fibre, and antioxidants. Include vegetables like leafy greens, broccoli, cauliflower, zucchini, bell peppers, and asparagus in your meals. These will provide vital nutrients while keeping your carb intake in check.

  5. Stay Hydrated: Proper hydration is crucial on a keto diet. Drinking enough water helps maintain electrolyte balance and supports overall health. Aim for at least 8 cups (64 ounces) of water per day, or more if you’re physically active or in a hot climate.

  6. Plan Your Meals: Meal planning and preparation are essential for success on a keto diet. Design your meals to include a balance of healthy fats, moderate protein, and non-starchy vegetables. This will help you stay on track and avoid reaching for high-carb options.

Remember that everyone’s nutritional needs and response to the keto diet can vary. It’s important to consult with a healthcare professional or Nutritionist before starting any new diet, especially if you have any pre-existing health conditions or concerns. They can provide personalised guidance based on your specific needs and goals. If you are interested in learning how “Macros” or “Macronutrients” can assist in your weight loss journey read our blog “Are Macros important for weight loss?“.

Key nutrients for a keto diet

When following a ketogenic diet, there are several key nutrients to consider to ensure you meet your nutritional needs. Here are some important nutrients to pay attention to:

  1. Electrolytes: When you restrict carbohydrates, your body may excrete more water and electrolytes, which can lead to imbalances. Focus on getting adequate amounts of sodium, potassium, and magnesium. You can obtain these electrolytes from foods like avocados, nuts, seeds, leafy greens, and mineral-rich salt.

  2. Fibre: Since a keto diet typically restricts high-carb foods like grains and legumes, it’s important to find alternative sources of dietary fibre. Include low-carb, fibre-rich foods such as non-starchy vegetables, nuts, seeds, and low-carb fruits like berries. Fibre supports digestive health, promotes satiety, and helps maintain stable blood sugar levels.

  3. Omega-3 Fatty Acids: While a keto diet is high in fat, it’s crucial to prioritise healthy fats. Omega-3 fatty acids, found in fatty fish (e.g., salmon, mackerel) and flaxseeds, are important for heart health, brain function, and reducing inflammation. Consider incorporating these sources into your meals to maintain a balanced fat profile.

  4. Vitamins and Minerals: Some nutrients, such as vitamins B, C, and E, as well as magnesium and selenium, may be lacking in a keto diet. It’s important to focus on obtaining essential vitamins and minerals from foods like leafy greens, cruciferous vegetables, organ meats, nuts, and seeds. However, it may be beneficial to consult with a healthcare professional or Nutritionist to address any potential deficiencies and determine if supplementation is necessary.

Remember, it’s essential to listen to your body and work with a healthcare professional or registered dietitian to ensure you meet your specific nutritional needs while following a ketogenic diet. They can provide personalised guidance and help you make any necessary adjustments to optimise your nutrient intake.

Optimal macros for a keto diet

The optimal macronutrient ratios for a ketogenic diet typically involve high fat, moderate protein, and very low carbohydrate intake. These ratios are often represented as a percentage of total daily calorie intake. While individual needs may vary, here are the general macronutrient guidelines for a standard ketogenic diet (SKD):

  1. Fat: Fat is the primary source of energy in a ketogenic diet. It should contribute around 70-75% of your total daily calorie intake. Focus on consuming healthy fats from sources such as avocados, nuts and seeds, olive oil, coconut oil, butter, and fatty fish.

  2. Protein: Protein is important for maintaining muscle mass and supporting various bodily functions. Aim for approximately 20-25% of your total daily calorie intake from protein sources. Good protein sources include meat, poultry, fish, eggs, dairy products, and plant-based protein options like tofu and tempeh.

  3. Carbohydrates: Carbohydrate intake must be significantly restricted to induce a state of ketosis. On a ketogenic diet, carbohydrates should make up only about 5-10% of your total daily calorie intake. This usually means limiting your daily carbohydrate consumption to around 20-50 grams of net carbs per day. Focus on obtaining carbs from non-starchy vegetables and small amounts of low-carb fruits.

It’s important to note that these macronutrient ratios are general guidelines, and individual needs may vary depending on factors such as activity level, metabolic health, and personal goals. Some individuals may benefit from adjusting their macronutrient ratios slightly. Consulting with a healthcare professional or Nutritionist who is familiar with the ketogenic diet can help you determine the optimal macronutrient ratios for your specific needs.

Best keto meal delivery in NSW

MarleySpoon’s Keto Friendly Meals are currently the best keto meals in Sydney – there is no Meal Kit designed to have specifically Keto Friendly meals however MarleySpoon’s Low-Carb meals has the best selection of meals to support a Ketogenic diet. These meals contain less than 25g of carbs/serve and fit the criteria of a keto meal. Meal kits are as low as $8.30 per serving on a 4 person, 6 meals plan. 

Read our Nutritionist review of MarleySpoon here.

Marley Spoon Food Kit
Check out Marley Spoon here!

Best keto meal delivery in VIC

We’ve tried and tested a variety of ready-made keto meals and found My Muscle Chef Keto Friendly pack are some of the best keto meals in Melbourne. The meals are tasty, high in protein and low in carbohydrates (less than 15g/serve) aligning closely with a keto diet. Meals are $10.95, with a variety of add-ons available.

 You can read our Nutritionist review of My Muscle Chef here. 

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Check out My Muscle Chef here!

Best keto meal delivery in QLD

Be Fit Food has been rated by our experts as one of the best keto meal delivery services in Brisbane. They have a variety of keto meals that are low carb, high in protein and healthy fats. Their meals are also low in sodium and added sugars making it healthy and easy for individuals following a keto diet. Be Fit Food bundle meals start from $8.71 per meal. 

Read our Nutritionist review of Be Fit Food here.

be fit food australia
Check out Be Fit Food here!

Best keto meal delivery in other states

MACROS offers convenient keto ready-made meals that are nutrient-dense and designed to support a low carb, high-fat lifestyle. Their keto range is crafted to help maintain ketosis, featuring less than 15g of carbs per meal. With meals well-priced at $10.95, delivering across Australia, MACROS offers maximum flexibility on their subscription plans.

You can read our Nutritionist review of MACROS here.

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Pros & Cons of keto meal delivery services

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Keto Meal Pros

  • Encourages whole foods over processed foods - A ketogenic diet encourages consuming minimally processed foods, such as animal protein, nuts and seeds, avocado, healthy oils like olive oil, and non-starchy vegetables.
  • May assist in weight loss - Those who follow a keto diet may experience weight loss.
  • May stabilise blood sugar levels- This may benefit health outcomes of individuals with prediabetes or type 2 diabetes.
  • May assist in controlling appetite - Fat consists of 70-80% of what you eat on a keto diet which is extremely satiating. Fat can assist in keeping you feeling fuller for longer as 1) It delays stomach emptying, and 2) It creates a full-bodied mouthfeel that can remain in the mouth after eating.
  • Convenience - Using a meal delivery service to facilitate a keto diet takes the guess work out of meal preparation and is a simpler approach to meeting macronutrient targets on a keto diet.

Keto Meal Cons

  • You may experience initial side effects - Those who start a ketogenic diet may experience some initial side effects including headaches, brain fog, moodiness, depleted energy, diarrhoea, nausea and vomiting (AKA the ‘keto flu’) - these side effects may be experienced at the onset of the diet as your body adjusts.
  • May lead to further health issues - As the keto diet is extremely restrictive it's not uncommon for people to experience micronutrient deficiencies, kidney stones, or a buildup of fat in the liver, particularly if the diet is maintained long-term. This type of restriction and strictness around food can also create a poor relationship around food.
  • It can lead to or exasperate digestive issues - By restricting carbohydrates, you’ll be eliminating many sources of dietary fibre, such as whole grains, legumes, and higher-carb fruit and vegetables. Digestive irritation such as constipation may occur, there is also the possibility some people may experience diarrhoea with the high-fat intakes (especially those with irritable bowel syndrome).
  • Low consumption of plant-based foods - By reducing consumption of a variety of plant-based foods, the keto diet will more than likely limit the array of micronutrients (vitamins and minerals) in your diet, as well as the diversity of beneficial gut bacteria.

Key factors when comparing keto meal delivery services

Keto vs Low Carb

Ensure you choose meals or options that are ‘keto’ friendly – not a low carb option. A low carb option may not be appropriate for reaching your macronutrient targets on a keto diet. Remember, the general macronutrient guidelines for a standard ketogenic diet (SKD) are: fat 70-75%, protein 20-25% and carbs 5-10% of total calorie daily intakes.

Meal Customisation

Ensure that the meal provider you’re considering caters to your dietary requirements i.e. dairy-free, nut-free, soy-free etc. Following a keto diet as a vegan or vegetarian is challenging, finding a provider that caters to both a keto requirement and a meat-free option may be hard to come across.

Quality & Flavour

Ensure you pick a provider that uses high-quality freshly sourced ingredients! If you’re planning to rely on prepared meals daily it may be beneficial to check the variety in the menus to avoid eating the same meal continuously. Check out customer reviews and feedback on the providers before buying!

Cost

Consider the cost versus the value of the meal you’re receiving. Eating keto can become expensive especially utilising ingredients such as high-quality fats and proteins. Buying meals from a prepared meal provider may be a cost effective way of managing not only strict dietary parameters but buying multiple meals often comes at a discounted rate with providers.

Keto Meal Delivery FAQs

A Life Plus, Dietlicious, Be Fit Food and My Muscle Chef are all popular keto meal delivery providers. However, My Muscle Chef’s ready-made meals are not only competitively priced, but they are also available at many supermarkets, grocery stores and petrol stations for the ultimate consumer convenience.

Food box delivery services cater to everyone and anyone and help to save time, reduce food waste and take the guesswork out of cooking and healthy eating.

Marley Spoon currently offers keto-friendly recipes as part of their meal kit subscription. 

To compare more options with ease, take our Meal Kit Quiz!

Subscribing to a keto meal delivery service can help support certain health goals, including weight loss and improved metabolic health. However, a keto diet is not for everybody; whether or not it is suitable for you is a conversation you should be having with your health practitioner.

Like other meal delivery services, the process is 100% online. Simply choose your preferred plan based off the number of people and number of meals you would like receive weekly. Next, choose your desired meals from the providers menu. Once you have placed your order with your chosen provider, you will be notified of the estimated delivery date and time, with the meals subsequently delivered to your door! Simply follow the recipe to create your keto meal or heat and eat your ready-made keto meals!

A Life Plus Keto Diet Meal Plans are completely customised and are designed for your own personalised macros, tastes and preferences.

 

Some other providers that have dietary requirements you can filter through when choosing a keto meal include:

  • My Muscle Chef offers the following options: no added dairy, no added eggs, no added gluten, no added nuts, no added seafood
  • Foober offers the following options: no dairy, no gluten, vegetarian
  • Bondi Meal Prep offers: no added dairy, no added gluten, no added nuts, no added eggs

Marley Spoon offers keto-friendly meals that are available as part of a larger plan, suitable for families of up to 4 people. 

There are many reasons someone may want to try a keto diet from assisted management for neurological diseases such as epilepsy and seizures. More commonly people are wanting to try a keto diet to reap the benefits of  weight loss and improved blood sugar control, as well as managing pre-diabetes or type 2 diabetes.

Meal prep is a great way to be prepared for the week ahead, making adhering to a diet easier to manage! Below are some keto meal prep ideas to incorporate into your routine for those busier days. 

  • Boiled Eggs are a great snack or add to meals
  • Cooking a large piece of meat and portioning this out throughout the week into meal options such as burrito bowls, meatballs, quiches. 
  • Avocado dip such as guacamole.
  • Scrambled eggs or an omelette can be an easy breakfast or lunch idea.
For more ways to follow a keto diet without cooking, our Nutritionist’s article on “How to follow a keto diet without cooking“.

In short, any food that is high in carbohydrates needs to be avoided or limited, this can include: 

  • Sugar sweetened beverages i.e sodas, fruit juices, sports drinks, smoothies etc
  • Sugary foods i.e. pastries, cake, ice cream, chocolate, candy etc.
  • Grains i.e. rice, pasta, cereal, breads, oats etc.
  • Most fruit besides berries in small quantities
  • Beans, pulses, legumes i.e. peas, lentils, chickpeas etc.
  • Root vegetables i.e. potatoes, sweet potatoes, carrots etc.
  • Sauces (some may include) i.e. barbecue sauce, tomato sauces, mayonaise, teriyaki sauce, chilli sauces etc.
  • Alcohol i.e. beer, wine, mixed drinks

Foods you can eat on a keto diet:

  • Meat and fatty fish
  • Eggs
  • Dairy i.e. butter, cream, cheese 
  • Nuts and seeds 
  • Healthy oils i.e. extra virgin olive oil, avocado oil, coconut oil
  • Avocados
  • Low carbohydrate vegetables i.e. leafy greens,  tomatoes, onions etc.
  • Condiments: salt, pepper, herbs, and spices

Starting a keto diet can be intimidating here are some tips to get started with:

  • Familiarise yourself with nutritional panels and check for the grams of fat, carbs, and dietary fibre. Work out how these foods fit into your requirements and how much you can have throughout the day. 
  • Meal planning is your best friend – for the ultimate convenience and time-saving, plan your week ahead with meals and snacks. This will also help eliminate stress around mealtimes and prevent any slip-ups.
  • Get yourself started with some ready-made meals, keep them in the fridge and freezer as a backup. 
  • When eating out or going to social events consider eating prior or planning ahead by inspecting the venues menus. Alternatively, you can bring your own dish. You can also call ahead of time to restaurants to see if they can cater to your requirements.

You can find more keto meal tips by reading our “How to follow a keto diet without cooking” guide.

When your body is in a state of ketosis, it means that it is burning fat for fuel instead of carbohydrates. Here are some common signs and symptoms that can help you determine if your body is in ketosis:

  1. Increased ketones in your blood: You can use a blood ketone meter to measure the level of ketones in your blood. Typically, a reading of 0.5-3.0 mmol/L is considered to be in the state of ketosis.

  2. Bad breath: During ketosis, your body produces acetone, which can lead to a fruity or metallic smell in your breath.

  3. Reduced appetite: Being in ketosis can reduce your appetite, making it easier to stick to a low-carb diet.

  4. Increased energy: Many people report feeling more energetic and mentally alert when in ketosis.

  5. Weight loss: Ketosis can lead to weight loss as your body burns fat for fuel.

  6. Increased thirst and urination: As your body breaks down fat, it releases more water, which can lead to increased thirst and more frequent urination.

  7. Changes in bowel movements: A ketogenic diet can sometimes cause constipation or diarrohea, but these symptoms usually improve over time.

Yes, keto meals are designed to help the body burn fat for energy, which can support weight loss when paired with a calorie-controlled intake. It is important to consult with your healthcare practitioner before deciding whether a keto diet is right for you.

Most keto meal services deliver freshly prepared, or frozen meals that can be refrigerated for several days or frozen for later consumption.

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.