Vegan Meals

Are you looking to try to integrate more vegan meals into your weekly meals? Have a look at some of Australia’s best vegan meal delivery options, with key information provided so you can compare choices and find the right match for your needs!

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.

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 January 8, 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.

Compare Vegan Meals

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    Get $220 OFF first 5 boxes! Get Deal
    At least 3 Vegan recipes each week. These recipes exclude all animal products - no meat, eggs, dairy or other animal products.
    NSW, VIC, ACT, QLD, SA, TAS

    5.0

    $7.24/serve
    $100 OFF YOUR FIRST 4 ORDERS! Get Deal
    100% fully vegan meals that are certified organic, whole-food, gluten-free and oil-free. Shop a rotating menu using fresh and local ingredients.
    NSW, VIC, ACT, QLD, SA, TAS

    5.0

    $12.95/serve
    Up to $200 off your first 6 boxes! Get Deal
    At least 5 recipes each week tagged Vegetarian, some of which are Vegan meals free of any animal products.
    NSW, VIC, ACT, QLD, NT, SA, WA

    4.0

    $5.40/serve
    Get $140 OFF the first 5 boxes! Get Deal
    Dinnerly is one of the most affordable meal-kit providers in Australia. Their menu includes at least 6 Vegan recipes each week. 
    NSW, VIC, ACT, QLD, NT, SA, TAS

    4.5

    $5.49/serve
    20% OFF Sitewide! Get Deal
    High-quality, flavourful and delicious meals that are convenient and affordable. High Protein, No Added Gluten, Vegetarian, Vegan, and Dairy Free. 
    NSW, VIC, ACT, QLD, SA

    4.0

    $11.95/serve
    15% off your order! Get Deal
    All dishes are 100% vegan and crafted with fresh and authentic ingredients and use plant-based proteins.
    NSW, VIC, ACT, QLD, SA

    3.5

    $11.95/serve
    Get $50 OFF your order! Get Deal
    Choose between 5 and 20 meals each week on the Chefgood Vegan meal plan.
    NSW, VIC, ACT, QLD, SA

    5.0

    $10.45/serve
    $240 DISCOUNT OVER 8 WEEKS! Get Deal
    Soulara is a 100% vegan, plant-based meal delivery service with all meals, drinks and snacks free of any animal products. 
    NSW, VIC, ACT, QLD, NT, SA, TAS

    5.0

    $9.10/serve
    Get $20 off your first order! Get Deal
    The Vegan Booster Pack is a fixed set of 14 protein-rich, plant-based meals that are 100% vegan and ready to eat.
    NSW, VIC, ACT, QLD, SA, WA

    4.0

    $10.35/serve
    10% off entire order Get Deal
    A large variety of fresh ready-made vegan and plant-based meals delivered to your door.
    NSW, VIC, ACT, QLD, SA, WA, TAS

    5.0

    $9.95/serve
    100% vegan, chef-designed meals with a repertoire of over 100 recipes to choose from.
    NSW, VIC

    5.0

    $13.00/serve
    Vegan, plant-based meal range offering ready-made meals with dietitian-designed menus.
    NSW

    4.0

    $10.00/serve

What is vegan?

Veganism is a lifestyle and dietary choice that seeks to avoid the use of animal products and exploitation of animals to the greatest extent possible. People who follow a vegan lifestyle, known as vegans, abstain from consuming meat, dairy, eggs, and any other products derived from animals. This includes avoiding honey, gelatin, and other ingredients that may have animal origins.

Vegan diets often receive scrutiny for not having enough protein, however there are plenty of protein options available such as mock-meats and protein alternatives including soy products i.e., tofu, tempeh. Mock-meats have become more common in supermarkets and fast food chains offering plant based alternatives to regular meat options. These options aren’t just popular amongst those avoiding meat products, they are gaining popularity among consumers wanting to introduce more variety into their meals and subsequently reduce meat consumption.

It is important before considering a vegan diet that you consult with a trusted health professional to ensure you don’t risk nutritional deficiency and other dietary associated risks.

vegan-meal

Are vegan ready-to-eat meals healthy?

vegan-salad-meal

Not always! The healthiness of vegan ready-to-eat meals, like any other convenience or processed foods, can vary widely depending on their ingredients, nutritional content, and preparation methods. Some vegan ready-to-eat meals can be nutritious and well-balanced, while others may be high in processed ingredients, added sugars, or unhealthy fats.

For a long while vegan diets have been associated as a healthier choice, however labeling doesn’t equate to a healthy meal. One person’s idea of health is different to the next, and it’s important to view meals individually as everyone’s needs and goals are entirely different.

If you’re considering frozen meals it’s important to look into their nutritional value as frozen meals can be high in sodium, preservatives, additives, and often can be missing a variety of plant-based ingredients such as vegetables. Like all pre-prepared meals, nutrients can be lost throughout the food preparation stages including storage, delivery and during the reheating of meals. Most often this can result in losing water-soluble based vitamins such as vitamin B and C (Miller, Knudson 2014). However, before avoiding frozen meals there are some vegetables that are able to retain antioxidant activity and their nutrient levels can remain after freezing (Dewanto et al 2002).

When looking for a healthy vegan meal delivery service consider your own health requirements, needs and your own health-oriented goals. Check out our pros and cons list below including the key factors to consider when choosing your next meal service!

Nutrition guidance for a vegan diet

It’s important to ensure that your diet is well-balanced and provides all the necessary nutrients when following a vegan diet. Here are some key guidelines for a healthy vegan diet:

  • Include a variety of plant-based foods: Consume a wide range of fruits, vegetables, whole grains, legumes, nuts, and seeds. This ensures you get a diverse array of nutrients.
  • Protein sources: Incorporate plant-based protein sources into your meals, such as legumes (beans, lentils, chickpeas), tofu, tempeh, seitan, edamame, quinoa, and certain grains like amaranth and buckwheat.
  • Healthy fats: Include sources of healthy fats in your diet, such as avocados, nuts, seeds, and their respective oils. These provide essential fatty acids like omega-3 and omega-6.
  • Iron-rich foods: Plant-based sources of iron include dark leafy greens (spinach, kale), legumes, tofu, tempeh, quinoa, fortified cereals, and dried fruits like raisins and apricots. Enhance iron absorption by consuming vitamin C-rich foods like citrus fruits or peppers alongside iron-rich meals.
  • Stay hydrated: Drink sufficient water throughout the day and consider incorporating herbal teas, infusions, or fruit-infused water for variety
  • Plan your meals: To ensure a balanced diet, meal planning can be helpful. Aim to include a variety of nutrients in your meals, and consider consulting a Nutritionist to develop a personalised meal plan.

 

Key nutrients for a vegan diet

When following a vegan diet, there are several key nutrients that you should pay attention to in order to ensure you’re meeting your nutritional needs. These nutrients include:

  • Protein: Plant-based, vegan protein sources like legumes (beans, lentils, chickpeas), tofu, tempeh, seitan, edamame, quinoa, and certain grains are important for muscle repair and growth, as well as overall body function.
  • Iron: Plant-based sources of iron include dark leafy greens (spinach, kale), legumes, tofu, tempeh, quinoa, fortified cereals, and dried fruits. Iron is essential for oxygen transport and energy production in the body.
  • Calcium: Plant-based sources of calcium include fortified plant milk (soy, almond, rice), tofu, tempeh, leafy greens (collard greens, kale), calcium-set tofu, sesame seeds, and almonds. Calcium is crucial for bone health and various other body functions.
  • Vitamin B12: Vitamin B12 is primarily found in animal-based foods, so it’s important for vegans to ensure adequate intake through fortified foods like plant-based milk, breakfast cereals, or nutritional yeast, or by taking a B12 supplement. Vitamin B12 is important for nerve function and the production of red blood cells.
  • Omega-3 fatty acids: Plant-based sources of omega-3s include flaxseeds, chia seeds, hemp seeds, walnuts, and algae-based supplements. These essential fatty acids support brain health and have anti-inflammatory properties.
  • Vitamin D: While the body can produce vitamin D through sun exposure, it can be challenging to obtain enough from sunlight alone, especially in certain geographical regions or during the winter months. Vegans can consider vitamin D2 or vitamin D3 supplements derived from plant sources.
  • Zinc: Plant-based sources of zinc include legumes, whole grains, nuts, and seeds. Zinc is important for immune function, wound healing, and proper growth.
  • Fiber: A vegan diet tends to be naturally high in fiber due to the abundance of plant-based foods. Fiber promotes healthy digestion and can help prevent certain diseases.

What are the optimal macros for a vegan diet?

The optimal macronutrient ratios for a vegan meal in Australia, as recommended by the Australian Dietary Guidelines, are as follows:

  • Carbohydrates: Carbohydrates should make up the largest portion of your meal, comprising approximately 45-65% of your total calorie intake. Choose whole grains, legumes, fruits, and vegetables as your primary sources of carbohydrates.
  • Protein: Protein should contribute about 15-25% of your total calorie intake. Adequate protein can be obtained from plant-based sources such as legumes, tofu, tempeh, seitan, edamame, quinoa, and certain grains.
  • Fats: Healthy fats should account for approximately 20-35% of your total calorie intake. Include plant-based sources of fats such as avocados, nuts, seeds, and their respective oils. Aim for unsaturated fats, while limiting saturated and trans fats.

It’s important to note that these are general guidelines, and individual macronutrient needs can vary depending on factors such as age, sex, activity level, and specific health goals. If you have specific dietary requirements or health concerns, it’s best to consult with a registered dietitian who can provide personalised recommendations based on your needs.

Additionally, focusing on the overall quality and nutrient density of your vegan meals is essential. Incorporate a variety of whole plant-based foods to ensure a wide range of essential vitamins, minerals, and antioxidants are present in your diet.

What is the cheapest vegan meal delivery service?

vegan=burger-meal

Vegan meal delivery services are becoming more popular with a variety of providers expanding offerings to meet consumer demands. We’ve listed our favourite budget-friendly vegan meal services below offering competitive pricing:

The cheapest vegan meal kit available on the market is Dinnerly starting from $4.85 per serve

The cheapest ready to eat vegan meal delivery is Soulara starting from $8.50 per serve

What is the best vegan-only meal delivery service in Australia?

A fan favourite is Soulara! Its entire brand oozes vegan, making it a safe space to explore the menu knowing whatever you throw in your cart is going to be full of plant-based goodness.

Their menu has over 60+ options to choose from, with attention focusing on natural flavours, local produce and high-quality plant-based protein. Soulara meals are dietitian designed and created with a focus surrounding their recyclable packaging and clean messaging to reduce their environmental impact and make consumers aware of their footprint. 

Soulara is a great vegan-only meal delivery service for those wanting to take the stress out of cooking, have some meals in the fridge for busy days or to use them as a base meal that you can add to. Check out their range today to see if they are a fit for you!

Meal Delivery Service

Most popular vegan delivery in NSW

Soulara

This Sydney based vegan meal delivery offers a wholesome dietitian created meal range starting from $8.95 – $11.50 per meal. Soulara delivers high-quality seasonal meals that are  protein-rich and plant-based. Options available for delivery include; Main meals, Breakfasts and Extras.

Check out our
Sydney Vegan Meal Delivery page for more services.

Most popular vegan delivery in Victoria

Garden of Vegan

Garden of Vegan is a meal provider that creates an array of vegan only meals focusing on 100% certified organic, whole-food, gluten-free and oil-free, fully vegan meals. They offer meals, produce boxes, essential pantry items, snacks and desserts. With meals starting from $14.95 and Australia wide (excluding Perth) delivery. 

Check out our Melbourne Vegan Meal Delivery page for more options!

Most popular vegan delivery in Queensland

My Muscle Chef

My Muscle Chef is a popular meal provider offering a range of meat, vegetarian and vegan options. They offer vegan meal plans which include main meals and snacks, with pack options starting from $99.95. Delivery is available Australia wide, with ranges available in grocery stores and petrol stations too!

Most popular vegan delivery in other states

Marley Spoon

Marley Spoon offers vegan meal kits! They have an array of regularly updated recipes with vegan low calorie and vegan family-friendly meal options available. They currently deliver to most areas in NSW, VIC, ACT, QLD, SA, NT and WA.

Check out our meal kit page for more options!

Most popular vegan delivery in NSW, QLD, ACT, SA and TAS

Chefgood

Chefgood offers a range of meal services including vegan food delivery catering to many states across Australia. Their vegan ready to eat meals are created using fresh local produce and high quality ingredients.

What are the Pros & Cons of Vegan meal delivery?

vegan pros and cons fresh veggies

Vegan Meal Pros

Vegan Meal Cons

Key factors when comparing vegan meal delivery companies

When choosing which vegan meal delivery service suits you best, it’s worth considering these factors:

Nutritional Balance

Compare providers on their nutritional offerings, check to see which services are developed by nutritionists or qualified health professionals.

Check the meals nutritional panels and ingredients lists – most vegan meals will hero specific nutrients such as protein, calcium, b12 etc. You can compare different brands by looking at the nutrients per 100g panel.

If you’re looking to nutritionally boost meals you can add to meals to increase the nutritional density such as sprinkling nutritional yeast on meals for an extra serve of b12.

Size & Satiety

Check to see the portion of meals, some vegan meals can tend to be lower in energy (kilojoules) which require meals to be higher in volume for food to meet dietary needs and to create satiety.

Sizes may not be conducive with creating satisfying meals – consider your personal appetite levels, you may need to add to meals to create more satiating meals by opting for higher protein and high quality fat sources.

Cost & Conditions

Compare providers on differing costs per meal or per their meal plans i.e. week to week or meal to meal to determine the best value. Different vegan providers will base their costs around different factors such as the quality of the produce i.e Organic produce, locally sourced produce etc. 

Costs are commonly lower with the higher meal commitment i.e. subscribing to a weekly service.

Delivery Times

If you’re after a quick turn around it’s important to compare each provider based on its handling and delivery times.

Each provider’s allowances differ and can be influenced around the locations of their main kitchens. Another factor to consider are delivery costs, some providers offer free delivery when spending a certain amount.

Vegan Meal Delivery FAQs

Yes, a popular provider offering 100% certified organic vegan-only meal delivery options is Garden of Vegan. Their array of vegan offerings also offer a range of dietary friendly caterings such as gluten-free meals.

Yes, Dinnerly and Marley Spoon offer vegan meal kits with regularly updated seasonal menus.

Check out the meal kit page for more information!

Each meal service offers different meal services and incentivised ordering, from a one-off order to multiple days of food in meal packs, or even weekly subscription plans. Generally speaking, the longer the subscription commitment i.e., the more meals ordered, the cheaper the individual meal comes to.

 

The cheapest vegan meal kit on the market is Dinnerly offering a very competitive $4.85 per portion. Otherwise, Soulara offers meals starting from $8.50 per serve.

Unfortunately you may have to do some shopping around, not all providers cater to dietary requirements. The below providers cater to some dietary needs:

  • Herbidoor – They offer options such as: Sesame Free, Soy Free, Gluten Free, Onion Free, Garlic Free, Peanut free, Nut Free and Ginger Free.
  • Delidoor – ​​ They offer options such as Dairy Free and Gluten Free.
  • Garden of Vegan – They offer options such as: Soy Free, Nut Free, Grain Free, Chilli Free, Onion Free, Garlic Free, Citrus Free, Sesame Free.

No, a vegan diet is the strict elimination of all animal products (and byproducts), whereas a plant-based diet doesn’t necessarily eliminate animal products – instead it lowers consumption and emphasises focus on eating predominately plants I.e. fruit, vegetables, nuts, seeds, whole grains etc (Hever, 2016). You can view plant based meal delivery options here.

With many diets there are pros and cons whether it creating restrictions socially, financially more expensive than previous dietary choices, limited options when eating out, creates nutritional risks and creates a poor relationship with food. 

 

Particular risks associated with vegan diets can be creating nutritionally imbalanced meals, non-satiating meals and nutritional deficiencies with inadequate dietary planning.

No, unfortunately Hellofresh are yet to offer a vegan meal kit. They do offer a veggie plan option which is suitable to those who are vegetarian or wanting to reduce meat consumption across meals.

Vegans try their best to avoid all forms of animal products and byproducts, most include honey in foods they won’t consume when following a vegan diet. 

 

If you’re trying to find a product you can use in replacement of honey try maple syrup!

Planning vegan meals or meals in general can be most helpful when centring meals around the protein source. Many plant foods contain protein however to consume adequate amounts need to be consumed in higher volumes. Some plant food protein sources to include in your diet include:

 

  • Seitan
  • Soy proteins: Tofu, tempeh, and edamame.
  • Lentils, Beans, Chickpeas, green peas
  • Nutritional yeast
  • Spirulina
  • Wholegrains
  • Spelt and Teff
  • Nuts and Seeds

It’s important to consider where you may be getting your calcium and vitamin D from when following a vegan diet. Look for foods that have been fortified such as cereals, plant based milks, soya, etc.

 

  • Vegetables – include plenty of  dark leafy greens, broccoli, okra, edamame beans etc. 
  • Nuts and seeds, including tahini! 
  • Whole grains 
  • Beans, Lentils, Chickpeas and Peas.
  • Calcium-set tofu

Vegan can lean into some non-heme (plant-based) sources of iron such as

  • Beans, lentils and legumes
  • Dark leafy greens, potatoes with skin on, broccoli, spinach, 
  • Nuts and Seeds
  • Whole grains
  • Dried fruit i.e. apricot
  • Blackstrap molasses 

 

Improve iron absorption by eating foods high in vitamin c with foods containing iron, including cooking plant foods to improve the availability of iron. 

 

Speak to a trusted health professional about any symptoms of low iron you may be experiencing, including any changes to diet.

A raw vegan diet typically involves no cooking, foods are prepared and eaten fresh or dehydrated at low heats or fermented! A raw vegan diet is no different in terms of any other vegan diet with encouragement of eating an abundance of fruits, vegetables, nuts, seeds, whole grains, lentils, beans, legumes etc. Before considering a raw vegan diet it is important to speak to a trusted health professional as it can be extremely restrictive and may cause nutritional deficiencies.

Unlike other B vitamins, B12 isn’t found in many plant foods other than fortified foods. This can often make it hard for vegans and vegetarians to obtain sufficient levels of b12 in their diet. Vegan can look to the following food products for b12: 

 

  • Nutritional yeast
  • Yeast spreads
  • Fortified foods such as milks, cereals etc. 
  • Plant based meat options, tempeh

 

It’s important to speak to a trusted health professional if you think you may not be getting enough b12 in your diet.

(2010) Winston John Craig, ‘Nutrition Concerns and Health Effects of Vegetarian Diets’

https://onlinelibrary.wiley.com/doi/abs/10.1177/0884533610385707

 
(2016) Julieanna Hever ‘Plant-Based Diets: A Physician’s Guide’

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4991921/

 

(2014) Miller and Knudson ‘Nutrition and Cost Comparisons of Select Canned, Frozen, and Fresh Fruits and Vegetable’

https://journals.sagepub.com/doi/abs/10.1177/1559827614522942


(2002) Dewanto et al ‘ Thermal processing enhances the nutritional value of tomatoes by increasing total antioxidant activity’ 

https://pubmed.ncbi.nlm.nih.gov/11982434/