Plant-based Meals

Plant-based Meals

We compare Australia’s best plant-based meal delivery options and give you an insider scoop on how to choose the right service for you. Whether it’s a one-off plant-based food delivery or an ongoing service we’ve got you covered!

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 February 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.
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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

What are the 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.

  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.

How do Plant-Based Meal Services work?

Like all meal delivery services, there are options for a one-off order which usually will include a delivery charge due to the smaller order portion. Otherwise, alternatively, you can choose a higher quantity of meals for a smaller cost per meal incentive with often a free delivery motivation too. On the other hand, some businesses will include meal options for a lunch or dinner selection only – whilst others include breakfast and snack options too to cater to the entire day of intake. This service option could be more suitable to those with a highly demanding work schedule that can’t account for shopping and food preparation times and need a quick, reliable food option. Once your order has been processed often there is no obligation to continue for another week of orders, it’s often left in the consumer’s discretion to reorder when needed.

Which are the best plant-based meal providers in Australia?

Here is a list of our recommended best plant based meal delivery services currently in Australia.

1. Soulara

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, differing in price. Delivery options are available to most areas in Australia.

Check our Soulara here

2. Garden of Vegan

Garden of Vegan provides 100% certified organic, whole-food, gluten-free and oil-free, fully vegan and plant-based meals. Meals are nutrient-dense and curated by chefs, nutritionists, doctors and health professionals to ensure recipes and meals are healthy. Meals are delivered fresh not frozen. 

Check out Garden of Vegan here

3. HerbiDoor

HerbiDoor delivers a variety of fresh vegan and plant-based meals around Australia. Their menu consists of ready-made vegan meals, desserts and snacks made by chefs. Consumers can choose from a subscription-based order, or simply choose a one-off order. Meals start from $8.95 and are delivered Australia wide.

Check out HerbiDoor here

4. 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 35og plant-based meals each week.

Check out MACROS here

5. Chefgood

Chefgood are developed and prepared meals made fresh using locally sourced ingredients in Melbourne by in-house chefs. They don’t bulk prepare meals and instead focus on ‘restaurant’ style meals delivered straight to the consumer. They have an extensive range of options on their menu including a plant-based vegan meal delivery option.

Check out Chefgood here
chef good

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.

What are the Pros & Cons of Plant-Based Meals?

plant based sushi rolls

Plant Based Pros

  • Plant-based meals encourage eating more vegetables within the diet, which often can be missed as the focal point in diets
  • The diet is well-researched and has proven health benefits with eating a well-balanced plant-based diet
  • The focus isn’t around typical dietary measures such as calorie counting, food weighing or measuring which takes away focus around weight.
  • This diet is achievable and can be incorporated as a long-term sustainable change due to its non-restrictive nature.

Plant Based Cons

  • Some may struggle with the transition to eating a plant-based diet in comparison to their previous intakes. The change in increasing vegetables and finding protein in other sources may be challenging at first.
  • If the diet isn’t well-balanced or the consumer hasn’t organised in their intakes or meal preparations, they may encounter nutrient deficiencies. 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 Meals companies

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

Is the meal is 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 throughout meals. 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, 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, before making any changes it’s important to always consult with a trusted health professional before implementing any dietary or health changes.
Despite popular belief protein deficiency in plant-based diets aren’t as common as they are talked about. Protein is made up of amino acids which are found incomplete structures within animal products, they are also in plant-based foods such as whole grains, nuts, seeds, legumes – however, they aren’t structurally complete {Hoffman and Falvo 2004}. Adequate protein is available among plant-based proteins and often comes down to the distribution and variety of different sources of foods within a day’s dietary intake (Tuso, 2013). The inclusion of a variety of plant-based proteins in the diet are important due to the range of different nutrients that are beneficial to the body, but also due to the amino acid profile of plants. As plants don’t have the whole amino acid profile like an animal-based protein has, the body relies on several sources throughout the day to receive the essential amino acids needed {Hoffman and Falvo 2004}. As far as the availability on the market there is a huge demand for plant-based protein sources such as soy-based protein sources such as tempeh, tofu and edamame. These soy-based protein sources are not only a great source of protein but provide iron and calcium to meals too. Newer to shelves are ‘mock meat’ products, these have become popular but not without a little push and shove in the industry. This can be due to marketing efforts trumping it as the ‘healthier’ option – like all food products consumers need to check the nutritional information before buying. Some concerns with consumers lie in the extensive ingredient lists and often a high sodium content in the mock meat products {Ishamri et al. 2020}.
Currently, there aren’t any meal kits marketed as plant-based but considering the flexibility of the diets nature you can lean into a vegetarian meal kit from HelloFresh. The vegetarian box highlights seasonal vegetables in their recipes to still bring consumers options that meat eater would enjoy such as tacos, burgers and curries with plant-based protein options. The vegetarian kit is $4.40/serving with flexible meal subscriptions available.

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. Herbi Door
  3. Fast Fuel Meals
  4. My Muscle Chef
  5. Soulara
  6. Garden of Vegan
  7. Macros

All options mentioned above are inclusive of Brisbane delivery

  1. Chef Good
  2. Herbi Door
  3. Fast Fuel Meals
  4. My Muscle Chef
  5. Soulara
  6. Garden of Vegan
  7. Macros

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/

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