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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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Are keto diets healthy?

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The question of whether a keto diet is healthy is a subject of debate among health experts. While the diet has been shown to be effective for weight loss and has been associated with improvements in some health markers, such as blood sugar and cholesterol levels, there are also potential drawbacks and risks associated with the diet.

One of the potential drawbacks of the keto diet is that it can be difficult to follow in the long-term due to its strict requirements for low carbohydrate intake and high fat intake. This can make it challenging to get all the necessary nutrients and fiber from a limited range of foods. Additionally, the high fat intake can increase the risk of heart disease, especially if the fats consumed are unhealthy saturated or trans fats.

Furthermore, the keto diet may not be suitable for everyone, particularly those with certain medical conditions such as liver or pancreatic disease. It can also cause side effects such as fatigue, constipation, and bad breath. 

It is important to carefully consider the potential risks and benefits and to consult with a healthcare professional before starting the diet.

Are Keto and Low Carb the same?

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, fiber, 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 responses 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 prioritize 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 are nutrient-dense options. 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 optimize your nutrient intake.

What are the 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.

What is the cheapest keto meal delivery service?

Meal services are only getting more competitive which leads to providers having to be competitively priced. Be Fit Food stands out for not only their prices but their variety of keto meals available. 

Be Fit Food offers keto-friendly weight-loss-focused meals and meal plans to help you reach weight-related goals. Meals start from $7.95 per serve. 

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Check out Be Fit Food here!

Best Keto Meal Delivery

Our experts have tried and reviewed a wide variety of keto meal delivery services in Australia and we believe Be Fit Food is the best keto meal delivery. They have the largest variety of meals and provide good value for money on programs and bundles that are sure to support a ketogenic diet. Read our Nutritionist review of Be Fit Food here.

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Best keto meals in Sydney

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. Read our Nutritionist review of MarleySpoon here.

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Best cheap keto meals Sydney

We believe the My Muscle Chef Keto Friendly pack is the best cheap keto meals delivered in Sydney. This pack costs $149.95 and is great value, including 13 meals, 2 protein shakes and 3 low-carb bars. The meals contain less than 15g of carbs/serve and are perfect for a keto diet. You can read our Nutritionist review of My Muscle Chef here.

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Most tasty keto meals Sydney

We’ve tasted a number of meal providers and believe ChefGood’s meals are the most tasty keto meals in Sydney. ChefGood Low Carb meals are high in protein and have no more than 15.9g of carbohydrates in each meal to help contribute to reducing your carbohydrate intake to less than 50g/day whilst following a strict keto diet. You can read our Nutritionist review of ChefGood here.

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Healthiest keto meals Sydney

Our experts compared a number of keto meal delivery services and concluded A Life Plus and their dedicated keto menu is the healthiest keto meals in Sydney. They provide a large variety (60+ keto meals) of home-style cooked, ready-to-eat meals, made to order with all-natural foods and customised to a ketogenic diet.

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Best keto meal delivery in Melbourne

We have rated MarleySpoon’s Keto Friendly meals as the best keto meal delivery in Melbourne. This meal kit features MarleySpoon’s Low-Carb meals, containing less than 25g of carbs/serve. They have the best selection of tasty meals to support a keto diet –  Read our Nutritionist review of MarleySpoon here.

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Best cheap keto meals Melbourne

We believe ChefGood Low Carb meals are the best cheap keto meals in Melbourne. ChefGood Low Carb (less than 15.9g carbs/meal), high protein meals are suited for individuals following a keto diet with the meals starting at $9.95. You can read our Nutritionist review of ChefGood here.

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Most tasty keto meals Melbourne

We’ve tried and tested a variety of keto meals and found My Muscle Chef Keto Friendly pack are the most tasty keto meals in Melbourne. The meals are high in protein and low in carbohydrates (less than 15g/serve) aligning closely with a keto diet. You can read our Nutritionist review of My Muscle Chef here. 

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Healthiest keto meals Melbourne

Be Fit Food has been rated by our experts as the healthiest keto meals in Melbourne. They have a large variety of keto meals that follow a very-low calorie way of eating with meals high in protein and healthy fats, low in sodium and added sugars making it healthy and easy for individuals following a keto diet. Read our Nutritionist review of Be Fit Food here.

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What are the Pros & Cons of Keto meal Subscriptions?

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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.

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 providers

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

Keto, Not 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 macronutrients, this will ensure you meet your keto requirements without compromising your carbohydrate allowances throughout the day.

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.

Currently, there are no keto-friendly meal kit subscriptions available in Australia. To explore our meal kit page you can sort through providers and their offerings to see if there is anything that would match your requirements. 

To compare your 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.

Move to a FAQ: How do Keto meal delivery services work?

Like other meal delivery services, an online order is placed with your desired quantity and preferences from a fresh keto meal service or a frozen meal delivery service. Once you have placed your order with your chosen provider the estimated delivery date with time windows are sent with delivery made straight to your door!

This allows you to skip the guesswork, meal prep, and clean-up. Simply heat and eat your keto meals, enjoy!

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

Some providers offer dietary requirements to be filtered when choosing a keto meal such as:

  • 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

Unfortunately at this stage, there aren’t any providers offering family size options.

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 prediabetes or type 2 diabetes.

Check out our weight loss page to explore different providers and their meal offerings.

Meal prep is a great way to be prepared for they 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 meat source and distributing it 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

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, mayonaises, 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
  • 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 prepared 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 meal services, keep them in the fridge and freezer as a backup. 
  • When eating out or going to social events consider eating prior or planning with looking into menus or bringing a dish. You can 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 diarrhea, but these symptoms usually improve over time.

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