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Dairy Free Meals

Dairy Free Meals

Looking for a dairy free meal service? We’ve found the best dairy-free meal delivery services in Australia and have provided insights of brands and information to help you make the right decisions 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.

Updated November 29, 2023
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 Dairy-Free Diet?

A dairy-free diet excludes all dairy products this is suited to those that have allergies to dairy, share sensitivities or intolerances or for those that have ethical standpoints on consuming dairy. This includes milk from any animal including products created from milk, which is inclusive but not limited to cheese, yogurt, butter, ice cream and so on. It doesn’t exclude all animal products as a vegan diet does, people can still consume animal foods such as meat, fish and eggs. 

If you are interested in learning more about how to accurately identify ingredients in individual dairy-free products and how to read an NIP (Nutritional Infomation Panel), please read our “How to Read a Food Label in Australia” guide to help you out.

Are there any Dairy-Free meal kits?

There are no specifically directed dairy-free meal kits, however, Marley Spoon may cover consumers needs with their vegan options which is suitable to dairy-free consumers too.

Marley Spoon offers vegan menu options which can accommodate those following a dairy-free diet, who don’t mind missing out on other animal products. Marley Spoon offers two different plans a 2-person box accommodating up to 5 meals, or a 4-person box which also offers up to 5 meals. Consumers can estimate $10.50 per portion of the 5 meals for the 2-person box, or $8.50 per portion of the 5 meals for the 4-person box. They currently deliver to Sydney, Canberra, Melbourne, Hobart, Launceston, Adelaide, Brisbane, Gold Coast, Wollongong, Newcastle and Darwin, with more to come.

dairy free meal delivery australia
Vegan Meal Delivery

Nutrition Benefits of a Dairy Free Diet

A dairy-free diet can offer various nutritional benefits, although it’s important to ensure that you still obtain essential nutrients from alternative sources. Here are some potential benefits of a dairy-free diet:

Lactose Intolerance Management:

For individuals with lactose intolerance, avoiding dairy can alleviate symptoms such as bloating, gas, and diarrhea.

Reduced Saturated Fat Intake:

Some dairy products, particularly full-fat versions, can be high in saturated fats. Choosing dairy alternatives can contribute to a lower intake of saturated fats, which is associated with heart health.

Increased Intake of Plant-Based Foods:

Embracing a dairy-free diet often encourages the consumption of more plant-based foods like fruits, vegetables, nuts, seeds, and grains, providing a broader range of nutrients and potential health benefits.

Potential Weight Management:

Some individuals may find that reducing or eliminating dairy helps with weight management or weight loss, as it eliminates a calorie-dense source of food. However, it’s crucial to maintain a balanced diet. If you are interested in learning about how macronutrients and a well-rounded diet affect your weight loss journey read our guide titled “Are Macros important for weight loss?” to help you out. 

Lowered Risk of Dairy Allergies:

For those with dairy allergies, avoiding dairy prevents allergic reactions and associated symptoms such as skin rashes, digestive issues, and respiratory problems.

Exploration of Alternative Nutrient Sources:

Eliminating dairy encourages the exploration of alternative sources of calcium, vitamin D, and other nutrients. This can lead to a more diverse and potentially nutrient-rich diet.

Ethical and Environmental Considerations:

Choosing a dairy-free diet for ethical reasons, such as concerns about animal welfare, can contribute to a more environmentally sustainable lifestyle.

Improved Digestive Health:

Some individuals may experience improved digestive health when removing dairy from their diet, particularly if they have sensitivities or underlying digestive conditions.

Reduced Risk of Hormonal Influences:

Some people may choose a dairy-free diet to reduce exposure to hormones naturally present in milk or added during the production of dairy products.

Reduced Acne and Skin Issues:

For some individuals, cutting out dairy has been associated with improvements in acne and other skin conditions. However, the relationship between dairy consumption and skin health can vary among individuals.

While a dairy-free diet can offer these potential benefits, it’s crucial to consume the nutrients found in dairy by incorporating alternative sources from foods. 

Dairy Free Sources of Calcium

Getting enough calcium is essential for maintaining strong bones and overall health. If you’re following a dairy-free diet, there are plenty of alternative sources of calcium. Here are some of the best dairy-free sources:

Food Source

Example

How to Include

Leafy Green Vegetables

Kale, bok choy, collard greens, turnip greens, broccoli, and spinach

Add these greens to salads, soups, stir-fries, or smoothies

Fortified Plant Milks

Almond milk, soy milk, rice milk, oat milk, and hemp milk (check labels for added calcium)

Use them as a milk substitute in cereals, coffee, tea, or cooking and baking

Tofu & Tempeh

Tofu & Tempeh 

Incorporate tofu or tempeh into stir-fries, curries, or scrambles

Chia Seeds

Chia seeds – white or black

Mix chia seeds into yoghurt alternatives, smoothies, or make chia seed pudding

Almonds

Raw almonds

Snack on whole almonds, use almond butter, or incorporate almonds into recipes

Canned Fish with Bones

Sardines and salmon with bones

Add canned fish to toast or salads, or enjoy on whole-grain crackers

Fortified Breakfast Cereals 

Cereals (check label)

Choose cereals that are fortified with calcium and enjoy with your favourite plant milk

Fortified Non-Dairy Yoghurts

Some non-dairy yoghurts are fortified with calcium

Enjoy non-dairy yoghurt as a snack or incorporate it into smoothie bowls or cooking

Legumes

Chickpeas, black beans and lentils 

Incorporate legumes into soups, stews, salads, or as a main dish

It’s important to note that the absorption of calcium can be influenced by various factors, including the presence of vitamin D and magnesium. Additionally, consider consulting with a healthcare professional or a registered dietitian or Nutritionist to ensure you’re meeting your calcium needs on a dairy-free diet.

The best dairy free meal delivery providers

Many dairy-free meal delivery options cater specifically to just that dietary restrictions as well as many including dairy-free gluten-free options too. We’ve found some of the most widely available and vast menu options for you to consider and compare to suit your needs!

1. Chefgood – Offer no added dairy and vegan meal options with flexible, no lock-in contracts. Meals are designed by nutritionists and put created by qualified chefs. Currently available are dinner, lunches which are available in 5, 7, 10 and 14-day meal bundles. Prices per meal range from $10.30 – $11.50 depending on which plan consumers select. Visit Chefgood.

2. Macros – offer dairy-free meal options that are designed by dietitians and prepared by chefs. The menu option offers an array of different meal options to rotate with frequent new recipes uploaded. They offer different plan types to which consumers can apply their dairy-free selections, from an ‘everyday’ to a ‘fitness’ plan type there is an option for everyone. They have no-lock in contracts and deliver to Sydney, Melbourne, Perth, Adelaide and Brisbane with more areas to come. Visit Macros.

3.Pomelo – offers a wide range of menu options for the whole family, they cater to dietary restrictions or preferences small are large meal options. The dairy-free pomelo options are ready-made meals frozen and delivered within the week of ordering. Prices range depending on size and type of meal, you can find a dairy-free beef Bolognese for $14 to a whole Moroccan lamb shoulder for $69. Due to COVID restrictions they currently only servicing NSW, usually, there are delivery provisions to QLD and VIC.

4. Gourmet Dinner Service – offers meals appropriate for families, couples and individuals with a menu of over 100 options. They also cater options to those with dietary restrictions or specialised health goals such as weight loss. The dairy-free options start as low as $7.50 for individual soup options, or $10.25-$12.50 for main meal selections. They currently deliver to Sydney, Melbourne, Brisbane, Canberra and surrounds.

5. Nourishd – offers a rotating menu that caters to food free of gluten free, dairy, preservative and no added sugar options. They offer no lock-in contracts and offer meal plans to different consumers size preferences. They offer a 5-meal pack from $69.35, a 10-meal pack from $128.70, a 15-meal option from $178.99, a 21-meal option from $239.13 and a 28-meal pack from $308.96. They currently deliver to most major cities and towns on Australia’s East Coast, including Sydney, Melbourne, Brisbane, Gold Coast, Sunshine Coast, Canberra, Tasmania and many more.

6. The Diet Factory – offers calorie-controlled meals, including dietary-restricted meal options for those following gluten or dairy-free living, high protein meal options, pescatarian, vegan, vegetarian and so on. They currently offer a dairy-free plan catering to 5-7 days, a 5-day plan starts from $99 or a 7-day plan starting from $139. They currently deliver to Sydney, Newcastle, Central Coast, Brisbane, Gold Coast, Sunshine Coast, Rockhampton, Mackay, Bundaberg, Central Coast, Townsville Region, Wollongong and Victoria.  

Chefgood Meals - low calorie
Visit Chefgood
Macros dairy free meals
Visit Macros

What are the Pros & Cons of eating Dairy-Free Meals?

dairy free meals

Dairy Free Pros

  • Required for those that have allergies
  • May ease some discomfort in those with lactose intolerances or sensitivities
  • Dairy-free alternatives are widely available
  • There are many more options available within restaurants, cafes and delivery services. Dairy-free consumers can also trust vegan food options when looking for meal options

Dairy Free Cons

  • Eliminating or limiting food groups can be restrictive and be inconvenient when eating out socially
  • Can lead to a lack of essential nutrients and vitamins. This can create health issues such as nutrient deficiencies and create a poor relationship with food when removed without planning or adequate nutritional education.
  • May not alleviate health issues or concerns if consumers are trialling the removal of dairy i.e. digestive issues, acne etc.
  • Dairy-free alternatives can be expensive

Key factors when comparing Dairy-Free meal delivery companies

There are some key factors to consider when shopping for dairy free meal delivery services, these include:

Nutrients

Is the food source providing adequate nutrients i.e., calcium, vitamin D fortification or alternative ingredients? Check nutritional panels to compare products.

Price

Diet specifications such as dairy-free products often come at an added cost in comparison to dairy inclusive products. Draw comparisons by comparing panels among different products.

Dairy-Free VS Lactose-Free

Compare labels if you have a milk allergy vs a lactose intolerance it is important to be clear on if the product still has remaining dairy beyond the removal of lactose.

Taste

Consider the taste component of food products, especially those using alternative kinds of milk. Creamy and sweet kinds of milk such as coconut, oat and soy can be fitting in food products like curries, soups, puddings and so on, whereas milk like almond, hazelnut and hemp milk has an earthier and a distinct nutty taste which can pair nicely in sweet treats like bars, protein balls and so on.

Dairy-Free Meal Delivery FAQs

Any diet can be considered healthy depending on the nutritional focus and balance that is paid to the components that may be lost in restriction. When looking at dairy-free diets it’s important to consider the individual components of the diet that may cause the diet to become unhealthy such as loss of nutrients (protein, calcium, vitamin D, phosphorus etc), the replacement ingredients or additives in foods to compensate for the loss of dairy including texture and taste.


The focus should be on the inclusion of foods rich in dairy-alike nutrients without total restriction. As well as the quality and quantity of foods and the suitability to the individual. For those that have an allergy, strict avoidance is necessary, for other individuals that avoid due to sensitivities or intolerances they may be suited to a total avoidance too – whereas those trialling or following trends may not seek benefits from restriction (Y, B et al. 2015).

The focus on dairy has always been its well-marketed benefit of calcium. Calcium is essential for many bodily functions from supporting healthy teeth, bones, muscles, heart and to assisting in forming blood clots within the body. Only one-in-ten Australians meet recommendations for dairy-dairy free alternatives currently, most people require 2-3 serves of dairy (or dairy alternatives) per day. These recommendations can alter depending on age, health status, gender, activity levels and so on (Betterhealth 2021).

Following a dairy-free diet is very doable, many dairy-free alternatives have advanced in taste, texture and cost over the years. Many food options are fortified to include nutrients such as calcium making a dairy-free diet less of a risk than may have seemed in the past. Many foods have these nutrients of concern naturally occurring, as well as many products now being fortified with these nutrients. So, with an emphasis on a well-balanced and diverse diet, a dairy-free diet shouldn’t be a huge concern for consumers (Serge Rozenberg 2015).

It is important Before important to seek health advice with a trusted health professional before making any dietary changes.

There are many dairy-free calcium-rich foods such as:

  • Fish eaten with bones such as sardines, canned salmon
  • Tofu and Tempeh
  • Nuts and Seeds
  • Green leafy vegetables such as kale, okra, spinach.
  • Cereals, bread and other baked goods utilising fortified flours
  • Drinks, milk, yoghurts and other products fortified with added calcium
  • Dried fruits such as figs
Chef Good and Pomelo are great price-friendly options for purchasing individual meals. Alternatively, Nourishd has competitive pricing for meal pack options catering to dairy-free meal plans.
At this stage, hellofresh doesn’t offer a dairy-free option. They don’t specifically cater to allergies, however, consumers could utilise and amend recipes at home using dairy-free options.

Lactose-free products are dairy products that have had the lactose removed from the food product. Whereas dairy-free food products have no dairy remaining in the food product at all (Edwards and Younus 2020).

No, not necessarily a vegan diet excludes all animal-derived products, including dairy, eggs, meat etc. Dairy-free diets don’t include dairy however can allow animal products such as eggs, fish and meat.

Before considering making any dietary changes it’s important to consult with a trusted health professional. Excluding dairy in your diet may be advantageous if you have an allergy, sensitivity or intolerance to dairy.

Betterhealth (2021). “Dairy and dairy alternatives – Better Health Channel.”
https://www.betterhealth.vic.gov.au/health/healthyliving/Dairy-and-dairy-alternatives

Edwards, C. W. and M. A. Younus (2020). “Cow Milk Allergy.”
https://www.betterhealth.vic.gov.au/health/healthyliving/Dairy-and-dairy-alternatives

Serge Rozenberg, J.-J. B., Olivier Bruyère, Pierre Bergmann, Maria Luisa Brandi, Cyrus Cooper, Jean-Pierre Devogelaer, Evelien Gielen, Stefan Goemaere, Jean-Marc Kaufman, René Rizzoli, and Jean-Yves Reginster (2015). Effects of Dairy Products Consumption on Health: Benefits and Beliefs—A Commentary from the Belgian Bone Club and the European Society for Clinical and Economic Aspects of Osteoporosis, Osteoarthritis and Musculoskeletal Diseases, Calcif Tissue Int. 2016; 98: 1–17.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4703621/

Y, D., et al. (2015). “Lactose Intolerance in Adults: Biological Mechanism and Dietary Management.” Nutrients 7(9).
https://www.ncbi.nlm.nih.gov/pubmed/26393648

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