On this page
- Compare Vegetarian Meals
- What are the different types of vegetarianism?
- Which is the best vegetarian meal delivery service in Australia?
- What are the Pros & Cons of Vegetarian meal delivery?
- What nutrients should I be aware of when eating vegetarian?
- Key factors when comparing vegetarian meal delivery companies
- Vegetarian Meal Delivery FAQs
Compare Vegetarian Meals
What are the different types of vegetarianism?
You won’t find poultry, meat, or fish in a vegetarian meal. While avoiding these animal proteins is a ‘non-negotiable’ if you’re a vegetarian, other animal products (eggs and dairy) may or may not be consumed, depending on the type of vegetarian diet you choose to follow.
There are three types of vegetarian diets:
- Lacto-ovo-vegetarianism: Includes both dairy (‘lacto’) and eggs (‘ovo’)
- Lacto-vegetarianism: Includes dairy products, but not eggs
- Ovo-vegetarianism: Includes eggs, but not dairy
All vegetarians are able to eat the following plant-based foods, all of which are highly nutritious and play an important part in a balanced diet:
- Fruit and vegetables, along with herbs and spices
- Whole grains like brown rice, rolled oats, and quinoa
- Legumes (chickpeas, beans, peas and lentils)
- Nuts and seeds
- Heart-healthy fats like olive oil and avocado
- Plant protein sources such as tempeh, tofu, and legumes
Which is the best vegetarian meal delivery service in Australia?
- Soulara: Exclusively offers plant-based (vegan) meals, making all of their meals suitable for vegetarians.
- Chef Good: Offers vegetarian (as well as vegan) meal plans alongside their other meal plans.
- My Muscle Chef (MMC): Offers an extensive vegan menu in addition to their other meals. Their breakfast menu also includes an egg option that would be suitable for lacto-ovo or ovo-vegetarians.
What are the Pros & Cons of Vegetarian meal delivery?
Vegetarian Meal Delivery Pros
Vegetarian Meal Delivery Cons
What nutrients should I be aware of when eating vegetarian?
There are some essential nutrients that can be more difficult for vegetarians to obtain – namely protein, and certain vitamins, minerals and fatty acids. That’s not to say it isn’t possible to give your body these nutrients on a vegetarian diet; you just have to know what foods provide them in significant amounts.
Here’s a list of the nutrients vegetarians need to prioritise, and some vegetarian foods that are good sources of these nutrients:
- Protein: Eggs, dairy products, tofu, tempeh (fermented soybeans), legumes (beans, chickpeas, lentils), nuts and seeds
- Vitamin B12: Eggs, dairy products, B12-fortified soy milk, B12-fortified vegetarian meat alternatives
- Calcium: Dairy products, legumes, sesame seeds, tahini, almonds, dark green leafy vegetables, calcium-fortified tofu and beverages
- Iron: Tofu, legumes, dried fruit, dark green leafy vegetables such as spinach
- Zinc: Nuts, tofu, legumes, wholegrains such as brown rice
- Omega-3 fatty acids: Walnuts, chia seeds, hemp seeds, ground linseed/flaxseed meal
Consulting with a nutritionist or dietitian can help to ensure that you’re getting these nutrients in adequate amounts through a balanced diet, and in some cases, dietary supplements.
Key factors when comparing vegetarian meal delivery companies
Some important factors to consider when choosing a vegetarian meal service include:
The Types of Vegetarian Meals OfferedYou’ll want to check that the vegetarian meals are suitable for the type of vegetarian diet you follow (or would like to follow). If you’re a lacto-vegetarian, you’ll want to ensure the meals on offer are egg-free. If you’re an ovo-vegetarian, you’ll want to ensure the meals on offer are dairy-free.
Presence of AllergensIf you have additional dietary requirements – such as gluten-free, soy-free, or nut-free – it’s important you check that the vegetarian meals on offer also cater to these. Keep in mind that some vegetarian protein sources are made with soy or wheat protein.
The Types of Carbohydrates IncludedIf you’re looking for more wholesome vegetarian options, it’s worth looking at whether the meals include refined or unrefined carbohydrates, the latter being the ideal. Refined (highly processed) carbohydrates have been stripped of their nutritional value; think white rice and white wheat flour. Unrefined (unprocessed or minimally processed) carbohydrates still have their vitamins, minerals, fibre, and other nutrients intact; think brown rice and rolled oats.
Whether or Not the Service is 100% VegetarianIf you are vegetarian for ethical reasons, finding a meal delivery service that’s exclusively vegetarian might be important to you.
Vegetarian Meal Delivery FAQs
Currently, no meal delivery services in Australia offer meals that are simultaneously keto and vegetarian. In saying that, both the keto and plant-based diets are trending, so a meal delivery service that merges the two might be next. If you are interested in learning more, we have put together a list and information around keto friendly meal delivery.
Both vegetarians and vegans steer clear of poultry, meat and seafood. However they differ in that vegetarians may still eat other animal products, namely dairy and eggs, whereas vegans avoid animal products altogether. A vegan diet is 100% plant-based. Learn more about vegan meal delivery services here.