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Weight Loss Meal Delivery Australia

Weight Loss Meal Delivery Australia

Our experts have found and compared Australian weight loss meal delivery services that provide meals with low energy requirements to meet your weight loss goals. Whether you’re looking for high-protein, plant-based, or calorie-controlled meals, simply compare Australian providers below or read on to learn how to find the best weight loss meal delivery service to reach your health goals. 

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
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 November 18, 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 are weight loss meals?

The market is saturated with weight loss targeted meals and programs, but what are weight loss meals? Weight loss meals target weight loss – typically they are lower in calories which in turn creates an energy deficit promoting gradual weight loss.

Weight loss meals usually incorporate lean proteins, whole grains, vegetables, fruits, and healthy fats to maintain essential nutrients while managing overall caloric content. If you are interested in learning how macronutrients, commonly referred to as macros, can help you achieve your weight loss goals, read our guide written by an expert nutritionist, titled “Are Macros Important for Weight Loss?“.

Everyone’s goals look different when it comes to weight loss. Depending on your existing health conditions, allergies and physical activity levels, knowing how to select the right meals can help support your goals. Our guide “How to Read a Food Label in Australia” can teach you how to identify your dietary requirements by teaching you how to read a Nutrition Information Panel (NIP).

If you are considering a meal service that caters to weight loss, it’s important to do your research and consult with a trusted health professional first before making any major dietary changes.

Best weight loss meal delivery in Australia

After evaluating a range of weight loss meal delivery services in Australia, our nutrition experts recommend My Muscle Chef as the top choice.

My Muscle Chef is an affordable, convenient and highly versatile meal delivery service. They cater to a range of consumer needs including weight loss, muscle gain and calorie control. Their meal plans take into consideration exercise output, age and gender to meet individuals’ needs.

For those looking for a vegetarian or vegan meal delivery service, ChefGood has a variety of options that are cost-effective and well-portioned. Read our Nutritionist’s review of ChefGood “A Nutritionist’s Review of Chefgood (2023)” to find out more.

my muscle chef weight loss
Visit My Muscle Chef

Weight Loss & Calories

The number of calories you need to eat to lose weight depends on various factors, including your age, gender, weight, height, activity level, and overall health. The basic principle for weight loss is to create a calorie deficit, meaning you consume fewer calories than your body needs to maintain its current weight. 

Here’s a general guideline:

  1. Calculate Basal Metabolic Rate (BMR): Your BMR represents the number of calories your body needs at rest. There are several formulas to estimate BMR, with the Harris-Benedict equation being a commonly used one. However, keep in mind that these are estimates, and individual variations exist.

  2. Factor in Activity Level: Once you have your BMR, you need to account for your daily activity level. This is a score that ranges from 1.2 – 2.2. Multiply your BMR by an activity factor that corresponds to your level of physical activity. The result is an estimate of the number of calories you need to maintain your current weight. To learn more, head to Eat For Health.

  3. Create a Calorie Deficit: To lose weight, you generally need to consume fewer calories than your body expends. A common recommendation is to create a calorie deficit of 500 to 1000 calories per day, which can lead to a weight loss of about 0.5 -1 kilograms per week. However, it’s generally not recommended to go below 1200 calories per day for women and 1500 calories per day for men without medical supervision.

Remember that weight loss is a gradual process, and crash diets or extremely low-calorie intake may not be sustainable or healthy in the long term. It’s essential to prioritise nutrient-dense foods, stay hydrated, and include regular physical activity in your routine.

It’s advisable to consult with a healthcare professional or a registered dietitian to determine a personalised calorie goal based on your specific circumstances and health goals. They can provide guidance tailored to your individual needs.

Benefits of meal delivery services for weight loss

Ready-to-eat meals and food boxes can offer several benefits for weight loss in Australia, as they provide convenience, portion control, and potentially healthier meal options. Here are some of the benefits:

  1. Portion Control: Ready-to-eat meals and food boxes often come in pre-portioned servings, which can help individuals control their calorie intake. This is especially important for weight loss, as overeating can hinder progress.

  2. Convenience: Ready-to-eat meals are convenient for those with busy lifestyles or limited cooking skills. They save time on meal preparation and planning, making it easier to stick to a weight loss plan.

  3. Calorie Awareness: Many ready-to-eat meals in Australia include nutritional information on their packaging, making it easier for individuals to track their calorie and nutrient intake. This transparency can aid in making healthier food choices.

  4. Balanced Nutrition: Some food box services offer balanced and nutritionally sound meal options, ensuring that you receive a variety of nutrients while controlling portion sizes. This can help prevent nutrient deficiencies often associated with restrictive diets.

  5. Customisation: Most meal delivery services allow customers to customise their meals to meet dietary preferences or restrictions, such as vegetarian, vegan, gluten-free, or low-carb options which helps support individual’s weight loss journey.

  6. Learning Experience: Food boxes and Meal Kit’s with recipes can also serve as a learning experience for individuals looking to improve their cooking skills and nutritional knowledge. As they prepare meals from scratch, they gain a better understanding of the ingredients and cooking techniques.

  7. Variety: Many meal delivery services offer a wide variety of cuisines and dishes, preventing boredom and helping individuals stay on track with their weight loss goals by avoiding repetitive, unappetising meals.

  8. Accountability: Subscribing to a meal delivery service or food box program may create a sense of accountability, as individuals have invested in their health and are more likely to stick to their weight loss plan.

  9. Reduced Temptations: Having prepared, portion-controlled meals on hand can reduce the temptation to order takeout or indulge in unhealthy snacks, which can be major obstacles to weight loss.

Cheapest weight loss meal delivery service

Our nutrition experts believe Be Fit Food is the best cheap weight loss meals delivered. Be Fit Food offers cheap meals catering to weight loss goals starting from $9.05/ serve. Read “A Nutritionist’s Review of Be Fit Food” weight loss meals to discover more.

Their meals are dietitian-approved, high protein,  low calorie and low carb with no sugar added to their meals. They also offer a range gluten-free and vegetarian options. 

Before commencing a Be Fit Food weight loss program, consult with your your health care provider or speak to a dietician.

Try Be Fit Food!

Best weight loss meals in Sydney

Youfoodz are currently the best weight loss meals available in Sydney. Youfoodz low calorie meal plans offer a large variety of low calorie meals that are satisfying and help you reach your weight loss goals. A Youfoodz low calorie meal delivery includes recipes that contain a maximum of 650kcal per portion. 

My Muscle Chef is another close contender for most popular pre-made meals in Sydney, if you need help deciding our experts compared Youfoodz VS My Muscle Chef.

Most tasty weight loss meals Sydney

Our team of Nutritionist’s have tasted a number of meal providers and believe Chefgood’s meals are the most tasty weight loss meals in Sydney. Chefgood’s Slim & Trim meals will help you kick start your weight loss goals. The Chefgood weight loss meals average 350cal per meal and are ideal for sustained weight loss due to their low carb, high protein model. You can read our Nutritionist review of ChefGood here.

Healthiest weight loss meals Sydney

Our experts compared a number of weight loss meal delivery services and believe Garden Of Vegan’s Weight Loss Meals are the healthiest weight loss meals in Sydney. All of Garden of Vegan’s meals are 100% organic, gluten and oil free, and vegan. The weight loss meals are low in fat and sodium and are all under 450 calories. The meals are designed to meet daily nutrient requirements whilst restricting calories to ensure weight loss. You can read our Nutritionist review of Garden of Vegan here.

Most popular weight loss meal delivery in QLD

My Muscle Chef meals are nutritionist designed and chef-created calorie-controlled meals. Consumers are prompted to select their age, gender and exercise output to create a tailored meal plan. Meal plan options including 5-days, 6-days and 7-days are available and meals start as low as $9.31, with snacks as low as $4.95. Currently My Muscle Chef deliver to NSW, VIC, ACT, QLD, SA, WA. 

Youfooz - weight loss
Check out Youfoodz here!

Weight loss meal delivery services for vegans and vegetarians

vegan pros and cons fresh veggies

There are quite a few weight loss meal providers that offer vegan and vegetarian options whilst meeting weight loss requirements:

  • Garden of Vegan meals are 100% vegan, and use organic, whole-food ingredients to craft meals that are high in nutrients but lower in calories. Their focus on whole foods makes it easier to stay full and nourished while meeting your weight goals.
  • Chefgood offers both vegan and vegetarian selections. Known for their balanced and portion-controlled options, Chefgood’s “Slim & Trim” plan includes satisfying vegan and vegetarian meals that support weight management with well-balanced macronutrients.
  • Be Fit Food provides vegetarian options that are high protein and low carb to help you feel full and support muscle retention, especially during a calorie deficit.
  • Youfoodz offer vegetarian meals that are low in calories and designed for convenience. Youfoodz helps support weight loss while providing balanced nutrition.
  • My Muscle Chef, while traditionally known for high-protein meals, also offers vegetarian options with a focus on supporting active lifestyles. Their plant-based meals are balanced and portion-controlled, ideal for those wanting convenient, meat-free meals that fit their fitness and weight loss goals.

Pros & Cons of weight loss meal delivery services

Vegetables at the supermarket

Weight Loss Meal Pros

  • Transition into eating portion-controlled meals – For many that are new or struggle to eat correctly portioned meals, signing up to a meal plan or a weight loss prepared meal service solves this challenge by providing balanced portions, helping individuals achieve their weight loss goals (Dwyer, Melanson et al. 2015).
  • Can teach consumers eating behavioural basics - such as structuring a day’s eating patterns including eating 3 meals a day. Many consumers may not follow a consistent eating pattern for the day. Pre-prepared meals are constructed to provide balanced meals with nutrient focuses such as protein to ensure consumers receive consistently balanced meals without the fuss.
  • A cost-effective approach to dieting – Diets often come with additional costs along the way, whether they are designed to require a book, an added supplement or plan needing continual tailoring - a meal delivery service may be a cost-effective option in comparison to other traditional methods of dieting.
  • Variety – Weight loss diets are often associated with repetitive meals that lack flavour and variety. However, many weight loss meal delivery services offer a range of flavours, cuisines and dietary preferences, keeping you on track to achieve your goals.

Weight Loss Meal Cons

  • Satiety – A nutritionally balanced meal is essential for creating satiety. Depending on the balance of the meals created, some meals may lack nutrient density such as adequate protein or fibre which can cause fluctuating appetite and lack of satisfaction with meals (Young 2017).
  • Lack of personalisation – Many meal services don’t consider individual factors such as gender, age, pregnancy or specialised requirements around health conditions. It’s important consumers critically analyse different weight loss meals and delivery programs as they may not meet their required needs (Adela Hruby 2016)
  • Most don’t consider physical activity levels – Many of the meal services catering to weight loss targets don’t consider how physically active consumers are or any incidental energy burnt through non-structured exercise such as working, walking to work, shopping etc (Adela Hruby 2016). If your physical activity levels are higher it’s important meals are nourishing and fuelling workouts including post-workout nutrition.
  • Doesn’t educate consumers how to eat off of a meal plan – Most people, if they follow meal plans or programs correctly, can successfully lose weight, however, once they transition off of a plan the progress usually unravels. This is due to the lack of education around personal behaviours or patterns, nutrition and how to maintain weight-loss long-term (FL 2015).
  • Restrictive – Not only are weight loss plans restrictive they can also become restrictive socially. Eating off of a plan or program can be detrimental emotionally and socially for those that aren’t allowed to eat outside of their programming.
  • Compliance – Often sticking to diets is hard especially when they lack flexibility. Consumers may struggle long-term due to their restrictive nature, especially around social settings (Dwyer, Melanson et al. 2015). These diets are not suited beyond their initial programmed stage, nor are they safe long-term especially programs that are considered Very Low Energy Diet (VLED) (Dwyer, Melanson et al. 2015). They may also contribute to nutritional imbalances, it is important that before making any dietary changes always seek guidance from a health professional.
  • Potential to create nutritional deficiencies –  Often with VLED diets there are mineral and vitamin deficiencies that can arise such as water-soluble vitamins, calcium, potassium, iron, zinc and many more (Dwyer, Melanson et al. 2015).
  • Do not substitute the need for professional care and supervision – Despite these programs having nutritional influence whether it is created under the supervision of an accredited dietitian or nutritionist they do not substitute the need for medical monitoring and supervision. Consumers that have medical conditions or disordered eating patterns require integrative care with a therapy-based approach (Dwyer, Melanson et al. 2015).

Key factors when comparing weight loss meal delivery companies

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

Energy (Calories/ KJ per meal)

Depending on your health requirements and goal, your energy needs will differ from the next person. Energy requirements are based on several factors from life stages, exercise levels, pregnancy or lactation, recovery and many other influences.

Comparing weight loss prepared meals by their calculated energy per meal and their totals per day can assist you to recognise their caloric intakes from their pre-prepared meals to individual recommended intakes.

Nutritional Balance

Protein is an important component of creating satisfaction and fullness with meals, ensuring an adequate amount of protein (25-30g) is distributed between meals is essential. Although energy requirements (calories) are less during a weight-loss plan the requirements for nutrients such as protein, essential fatty acids, dietary fibre, vitamins and minerals are very similar to a normal adult recommendation (Dwyer, Melanson et al. 2015). It’s important to not sacrifice essential nutrients in meals just because energy deficits are created. 

 Compare meals based on their ingredients and nutritional panels, and if meals are lacking vegetables consider adding more to meals.

Meals per subscription

Analyse how many meals per day or week is provided and if the quantity provided meets your energy requirements, for example, if you are trying to consume 1200 calories a day are you receiving 3 main meals and 2 snacks that equate to this total? Or are you only receiving 3 main meals and no snacks?

Consider the value versus convenience.

Volume of the meal

Although energy requirements are significantly lower on a weight loss plan, this doesn’t always equate to small portioned meals. Meals can still have volume despite being lower in calories, favouring foods that are satiating such as protein, and including naturally lowering calorie foods such as fruits and vegetables allows for volume (DS, PA et al. 2005).

Weight Loss Meal Delivery FAQs

Not necessarily, the energy density of the meal is lesser, however the volume of certain foods doesn’t always need to decrease to meet energy needs (DS, PA et al. 2005). Foods such as fruits and vegetables that are naturally lower in calories can be eaten in higher volumes whilst still meeting low energy targets

The truth is any type of food eaten in excess will cause weight gain (B, A et al. 2007), carbohydrates don’t need to be removed from diets to lose weight. Carbohydrates are an essential component of creating a well-balanced diet and restricting this entire food group can often do more harm than good. Low-carbohydrate diets often create risk for low fibre intakes, low nutrient intakes and in turn, many people consequently have higher fat intakes which can result in elevated intakes in saturated fat and other risks (Sacks, Bray et al. 2009).

Removing food groups or creating restrictions around certain foods or eating patterns can result in a poor relationship with food and body image. It’s important to consult with a trusted health professional before considering dietary changes.

Some meal services include all three main meal options including snacks. However, it isn’t uncommon for some providers to narrow the selection down to just ‘main meals’. Regardless of if there is a specified lunch or dinner option, the energy or calorie breakdown is usually the same.

Protein is an essential nutrient that the body requires for lots of functions from cell growth and repair, balancing hormones such as our hunger hormone ghrelin, it can assist in reducing muscle loss (and maintaining muscle) and so many more benefits! Protein is an important component of any meal, however, whilst losing weight or trying to maintain weight loss it is important to eat an adequate amount of protein throughout meals to regulate appetite and satiety between meals (Sacks, Bray et al. 2009).

Protein requirements are dependent on individual factors such as activity levels, age, gender, weight, health status etc. Most companies catering pre-prepared meal plans will include protein portions of at least 25-30g per meal, which is an adequate serve to meet recommendations whilst creating satiety between meals (HJ, PM et al. 2015).

To achieve weight loss, an energy deficit needs to be created (B, A et al. 2007). According to the CSIRO, for safe and effective weight loss, a deficit between 480 – 960 calories per day is recommended (CSIRO, Australia, 2023). It’s important to work with a trusted professional when planning to change dietary patterns and behaviours, book a consultation with a dietitian or nutritionist before making changes.

Hellofresh meal kit has introduced their Calorie Smart option which offers a health-conscious or goal-orientated menu. Each recipe under the Calorie Smart menu serves under 650 calories per serving (including low carbohydrate options) and plan sizes are available to include a 2-person and 4-person box with 3-5 recipes.

A vegan or vegetarian diet can support weight loss if well planned. These diets often focus on plant-based foods, which are typically higher in fibre and lower in calories compared to animal products. Vegetables, whole grains, legumes, and fruits are naturally low in fat and calorie-dense, meaning you can eat larger portions while consuming fewer calories. Before making any changes to your diet, book a consultation with a dietitian or nutritionist.

Adela Hruby, P., MPH, JoAnn E. Manson, MD, DrPH, Lu Qi, MD, PhD, Vasanti (2016). Determinants and Consequences of Obesity, Am J Public Health. 2016 September; 106(9): 1656–1662.

B, S., et al. (2007). “Fat loss depends on energy deficit only, independently of the method for weight loss.” Annals of nutrition & metabolism 51(5).

Betterhealth (2021). “Protein – Better Health Channel.”
https://www.betterhealth.vic.gov.au/health/healthyliving/protein

Betterhealth (2021). “Weight loss and carbohydrates – Better Health Channel.”
https://www.betterhealth.vic.gov.au/health/healthyliving/weight-loss-and-carbohydrates

DS, W., et al. (2005). “A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations.” The American journal of clinical nutrition 82(1).

Dwyer, J. T., et al. (2015). “Dietary Treatment of Obesity.”

FL, G. (2015). “Physiological adaptations to weight loss and factors favouring weight regain.” International journal of obesity (2005) 39(8).

Health, N. R. C. U. C. o. D. a. (1989). “Calories: Total Macronutrient Intake, Energy Expenditure, and Net Energy Stores.”

HJ, L., et al. (2015). “The role of protein in weight loss and maintenance.” The American journal of clinical nutrition 101(6).

Sacks, F. M., et al. (2009). “Comparison of Weight-Loss Diets with Different Compositions of Fat, Protein, and Carbohydrates.” http://dx.doi.org/10.1056/NEJMoa0804748.

Young, D. B. a. H. A. (2017). “Reducing Calorie Intake May Not Help You Lose Body Weight.” Perspect Psychol Sci. 2017 Sep; 12(5): 703–714.

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.