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Plant-based Meals

Plant-based Meals

Whether you’re looking to adopt a plant-based diet, or simply looking to include more plant-foods in your weekly meals, our team of Nutritionist’s have compared Australia’s best plant-based meal delivery services so you don’t have to! Discover the right fit for you based on taste, price and convenience.

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
Lauren Parchi

Written by

Lauren Parchi
Clinical Nutritionist

Lauren is a qualified clinical nutritionist (BHSc) who has a strong passion for making nutrition easy and accessible for everyone. Lauren uses evidence-based research to inform her content and always aims to distil the latest information, so it is simple and clear for consumers. Lauren also has a passion for plant-based health after adopting a plant-based diet a number of years ago. She uses her experience and knowledge in this area to educate others through recipes and evidence-based content. Lauren has a comprehensive understanding of clinical nutrition and aims to create content that educates and inspires others to make a positive difference to their health.

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 Plant-Based diet?

A plant-based diet is a dietary approach that emphasises foods derived from plants, such as fruits, vegetables, whole grains, legumes, nuts, and seeds, while minimising or excluding animal products. This dietary pattern prioritises foods that are rich in nutrients, fiber, and antioxidants, while typically avoiding or limiting the consumption of meat, dairy, eggs, and other animal-derived products.

There can be variations within a plant-based diet. Some individuals may choose to completely eliminate animal products, following a vegan diet, while others may include small amounts of animal products occasionally, following a vegetarian or flexitarian diet. Regardless of the specific approach, the focus remains on plant-derived foods as the foundation of meals and snacks.

Plant-based diets are associated with various health benefits, including reduced risk of chronic diseases such as heart disease, diabetes, and certain cancers. They are also environmentally sustainable, as they tend to have a lower carbon footprint compared to diets high in animal products. Overall, a plant-based diet can contribute to improved health outcomes and environmental sustainability.

plant based meals australia

How do plant-based meal delivery services work?

Like all meal delivery services, making your order online is a straight-forward process. Most services offer the option for a one-off order, which usually will include a delivery fee due to the smaller order, or a weekly order in which you can choose the number of meals, based off how many people you are feeding. These plans are often on subscription, which you can pause, skip or cancel at any time.

Many services offer dinner meals to choose from, whilst some include options for breakfast, lunch, snacks and drinks. These services are a great option for those with highly demanding work schedules, that have limited time for food preparation and need quick, reliable food options. Menu filter options also allow you to choose the right meals for you based off your dietary preferences such as dairy free, nut free. 

Once your order has been processed, your order is scheduled for delivery within the week and delivered to your door for maximum convenience. 

Best plant-based meal delivery services in Australia

Our team of Nutritionist’s have tried and tested a range of plant-based meal delivery services and always come back to Soulara as a firm favourite.

Soulara is a 100% vegan, plant-based meal delivery service with all meals, drinks and snacks free of any animal products. Each meal focuses on whole food ingredients, minimally processed foods and maximum nutrition. Soulara is a subscription-based model and offers a variety of plans, with meals starting from $10.90. Delivery options are available to most areas in Australia.

Check out Soulara

Most popular plant-based meal delivery in NSW

Soulara
 
Soulara provides dietician designed, ready made meals, that are 100% plant-based. With high-protein options available, their menu has 50+ meals to choose from and includes a range of snacks and drinks. Meals start from $10.90. 
Check out Soulara!

Most popular plant-based meal delivery in VIC

Chefgood
 
Chefgood offers a range of chef-made, vegan and vegetarian ready made meals, starting from $11.20. With over 100 menu options to choose from, Chefgood’s meals are designed to support your health goals, without compromising on taste. 
Check out Chefgood!

Most popular plant-based meal delivery in other states

MACROS

MACROS Plant-Based Plan includes single-serve, 100% plant-based meals for an individual looking to follow a balanced plant-based diet. Meals feature plant proteins including non-GMO tofu & tempeh, nuts and seeds, chickpeas, beans etc. You can choose from 13 different 350g plant-based meals each week.

Check out MACROS!

Benefits of a plant-based diet

A plant-based diet offers a wide range of health benefits, including:

  1. Heart Health: Plant-based diets are associated with lower levels of cholesterol and blood pressure, reducing the risk of heart disease and stroke.

  2. Weight Management: Plant-based diets tend to be lower in calories and saturated fats while being higher in fiber, which can aid in weight loss and weight management. If you are interested in reading about how macro nutrients in your diet affects your weight management goals read our blog here.

  3. Lower Risk of Chronic Diseases: Consuming a variety of plant-based foods rich in vitamins, minerals, and antioxidants can reduce the risk of developing chronic diseases such as type 2 diabetes, certain cancers, and hypertension.

  4. Improved Digestion: Plant-based diets are typically higher in fiber, which promotes healthy digestion, prevents constipation, and supports a diverse gut microbiome.

  5. Better Blood Sugar Control: Plant-based diets may help regulate blood sugar levels, making them beneficial for individuals with diabetes or those at risk of developing the condition.

  6. Enhanced Nutrient Intake: Plant-based diets are abundant in essential nutrients such as vitamins, minerals, and phytonutrients, contributing to overall health and well-being.

  7. Reduced Inflammation: Plant-based diets are often anti-inflammatory, which can help alleviate symptoms of inflammatory conditions such as arthritis and improve overall immune function.

  8. Environmental Sustainability: Plant-based diets have a lower environmental impact compared to diets high in animal products, as they require fewer natural resources, produce fewer greenhouse gas emissions, and reduce deforestation and habitat destruction.

  9. Animal Welfare: By reducing or eliminating animal products from your diet, you contribute to the welfare of animals and promote more ethical and sustainable food production practices.

Overall, adopting a plant-based diet can lead to numerous health benefits, both for individuals and for the planet. However, it’s essential to ensure a well-balanced diet that includes a variety of plant-based foods to meet all nutritional needs.

High protein sources in a plant-based diet

Plant-based meal delivery services offer balanced meals that include plant-based sources of protein. Common sources of protein in a plant-based diet include:

  1. Legumes: Beans (e.g., black beans, chickpeas, kidney beans), lentils, peas (e.g., green peas, split peas), and soy products (e.g., tofu, tempeh, edamame) are rich sources of plant-based protein.

  2. Whole Grains: Grains such as quinoa, brown rice, barley, bulgur, oats, and wheat contain protein. They can be consumed as a side dish, in salads, or as part of main courses.

  3. Nuts and Seeds: Almonds, walnuts, peanuts, cashews, chia seeds, flaxseeds, hemp seeds, pumpkin seeds, and sunflower seeds are high in protein and healthy fats. They can be eaten as snacks, added to salads, or used in cooking and baking.

  4. Soy Products: Soy-based products like tofu, tempeh, and soy milk are versatile protein sources commonly used in plant-based cooking.

  5. Seitan: Also known as wheat gluten or wheat meat, seitan is a high-protein meat substitute made from wheat gluten. It has a chewy texture and can be used in stir-fries, sandwiches, and other dishes.

  6. Vegetables: Some vegetables contain notable amounts of protein, although they are not as protein-dense as legumes, grains, nuts, and seeds. Examples include spinach, broccoli, Brussels sprouts, and peas.

  7. Plant-Based Protein Powders: Protein powders derived from plants, such as pea protein, rice protein, hemp protein, and soy protein, can be added to smoothies, oatmeal, or baked goods to boost protein intake.

  8. Plant-Based Meat Alternatives: There are many plant-based meat alternatives available, including burgers, sausages, and meatballs made from ingredients like peas, soy, mushrooms, and wheat gluten.

Incorporating a variety of these plant-based protein sources into meals and snacks can help individuals meet their protein needs on a plant-based diet.

Pros & Cons of plant-based meals

plant based sushi rolls

Plant-based Pros

  • Plant-based meals encourage the consumption of a variety of fruits and vegetables, which are often lacking in conventional diets.
  • A plant-based diet is well-researched and has proven health benefits for a range of chronic disease.
  • A plant-based diet removes typical dietary measures such as calorie counting, food weighing or measuring, which takes away focus around weight loss.
  • This diet has positive benefits for the environment due to the reduced carbon footprint.

Plant-based Cons

  • Some may struggle with the transition to eating a plant-based diet, or may find it restrictive, due to the increase in vegetables and decrease in animal protein sources.
  • If the diet isn’t well-balanced, nutrient deficiencies may occur. It’s important to always work with a trusted health professional before making any dietary changes.
  • With any dietary changes, a transition to a new diet requires some organisation and planning to ensure meals a nutritionally balanced and satiating.
  • Eating out or take-away options may be limiting.

Key factors when comparing Plant-based meal delivery services

When choosing the right plant-based meal delivery service, consider the following factors:

Is the meal inclusive of animal products or vegan/vegetarian

Depending on your diet preferences, not all plant-based food options are restrictive. If you are looking for a plant-based diet excluding animal products you may need to refine your search.

Protein

It is important to ensure meals contain adequate protein. Where there may be typically an animal product for protein, ensure there is a plant-based source. This will ensure you meet recommended daily intakes and keep satiated between meals.

Energy vs quantity

Often vegetables and fruits are naturally lower in calories which can equate to bigger portion allowances also known as volume eating. However, it is important to consider some plant-based sources can be quite energy-dense such as oils, avocados and nuts when consumed in larger portions. Always check the labels to understand and compare requirements that are best suited for you i.e. If you require larger calorie intakes due to increased exercise loads you may need to add to meals to meet your individual needs.

Are you paying more for a plant-based meal?

Just because a meal is labelled plant-based doesn’t necessarily mean you need to be paying more for it. Often enough plant-based meals are less costly in comparison to those with animal products. Compare companies on their price per product to get the best deals for you.

Plant-Based Meals FAQs

A few nutrients to consider when eliminating or limiting animal products such as dairy, eggs at meat in the diet include iron, calcium, vitamin D and b12 {Tuso, 2013}.

It is still very possible to avoid nutrient deficiencies when following a well-balanced plant-based diet, however before making any changes it’s important to always consult with a trusted health professional before implementing any dietary or health changes.

Animal-free protein sources include legumes (lentils, chickpeas), soy products (tofu, tempeh), grains (quinoa, amaranth), nuts, seeds (chia, hemp), plant-based protein powders, seitan, and protein-rich vegetables (spinach, broccoli).  ‘Mock meat’ products have also become a popular plant-based protein option, however it is important to check the nutritional information before buying. Some ‘mock meat’ products contain extensive ingredient lists and often a high sodium content {Ishamri et al. 2020}.

 

It is important to note that, while animal proteins are complete proteins, containing all nine essential amino acids, many plant proteins are incomplete, lacking one or more. However, combining different plant sources (e.g., rice and beans) can create a complete amino acid profile (Tuso, 2013). Notable exceptions like soy, quinoa, and hemp seeds are naturally complete proteins, making them especially valuable in a vegetarian or vegan diet. Variety is key to meeting protein and nutrient needs.

Currently, there aren’t any meal kits marketed as plant-based. However, some services offer vegan or vegetarian meal kit options. 

 

Hello Fresh offers a vegan box, with delicious options that even a meat eater would enjoy, such as tacos, burgers and curries with plant-based protein options. The vegetarian kit is $10.90/serving with flexible meal subscriptions available. Other options to consider include EveryPlate, who offer a vegetarian meal kit plan starting from $4.44 per serve. The recipes include a variety of vegan sources of proteins such as legumes and tofu, along with meat free sources including haloumi and eggs. 

The worthiness of meal delivery subscriptions can lie within a few considerable aspects:

Time – There is the bonus of eliminating time shopping and planning meals out. Consumers jump online browse menus and select food options they wish to eat throughout the week. If there is a recipe that is a family favourite, there are favourited options that allow for easy reordering too.

Convenience – Like many busy Australians sometimes taking the thought out of meals and investing your time elsewhere is just the more convenient option.

Finance – Sometimes opting for a meal kit can be a more financially sound choice especially when feeding families. Prices per serve become lesser when buying for more due to the ability companies have to bulk prepare and buy.

Nutritionally-Sound Choices – And lastly, sometimes people just lack the ‘know how’. Putting together meals can be stressful, feeding multiple people can be hard and knowing how to make nutritionally balanced meals is challenging for the average person. With meal kits, companies like HelloFresh have a team of professionals who design and sculpt menus with the intent of building well-balanced nutritional meals.

All options mentioned above are inclusive of Sydney delivery:

  1. Chef Good
  2. Fast Fuel Meals
  3. My Muscle Chef
  4. Soulara
  5. Garden of Vegan
  6. MACROS
  7. Activate Foods
  8. Dineamic
  9. IKU
  10. Just Add Vegan
  11. Hello Fresh

All options mentioned above are inclusive of Brisbane delivery:

  1. Chef Good
  2. Fast Fuel Meals
  3. My Muscle Chef
  4. Soulara
  5. Garden of Vegan
  6. MACROS
  7. Dineamic
  8. IKU
  9. Pam Pam
  10. EveryPlate
  11. Hello Fresh

Yes, a plant-based diet doesn’t strictly restrict foods it focuses on eating plant-based foods in abundance. The inclusion of eggs in a plant-based is a great nutrient-rich source of protein and vitamin/minerals.

Australia, S. D. (2021). “Plant-based diets – Sports Dietitians Australia (SDA).”
https://www.sportsdietitians.com.au/factsheets/fuelling-recovery/plant-based-diets/

Falvo, M. and Hoffman, J. (2004). “Protein – Which is Best?” J Sports Sci Med. 2004 Sep; 3(3): 118–130.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/

Ishamri Ismail, Y.-H. H. a. S.-T. J. (2020). “Meat analog as future food: a review.” J Anim Sci Technol. 2020 Mar; 62(2): 111–120.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7142285/

Tuso, P. J. (2013). “Nutritional Update for Physicians: Plant-Based Diets.” from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662288/

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.