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Vegetarian Meals

Vegetarian Meals

Whether you’re a committed vegetarian or want to cut back on animal products, there are a number of meal delivery services that cater to vegetarian dietary requirements. Want to know which vegetarian meal delivery service in Australia is the best one for you? We compare your options.

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 1, 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 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

 

vegetables laying on a table

Which is the best vegetarian meal delivery service in Australia?

As there are several types of vegetarian diets, the best vegetarian meal delivery service will be the one that meets your dietary requirements, along with your taste preferences. Some popular vegetarian meal delivery services in Australia include:

  • Soulara: Exclusively offers plant-based (vegan) meals, making all of their meals suitable for vegetarians.
  • Chefgood: 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.

Learning  “How to Read a Food Label in Australia” could help you identify if a product meets or does not meet your specific vegetarian dietary requirements. 

 
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What are the Pros & Cons of Vegetarian meal delivery?

vegetarian food spread

Vegetarian Meal Delivery Pros

  • Reduced chronic disease risk - According to Nutrition Australia, a plant-based diet (which a vegetarian diet shares many principles with) can decrease the likelihood of developing a range of chronic diseases - from obesity and cardiovascular (heart) disease to type 2 diabetes and some cancers. This is because a balanced vegetarian diet tends to be lower in saturated fat and cholesterol than an omnivorous diet, and higher in fibre, antioxidants, and certain vitamins and minerals, all of which provide an array of health-promoting and health-protective properties.
  • Promotes good gut health - Meals that centre on plant-based ingredients like fresh produce, wholegrains, legumes, and nuts and seeds will be rich in a mix of fibres to help keep you regular, all while fuelling and diversifying your beneficial gut flora.
  • Blood sugar support - A vegetarian meal revolving around nutritious, plant-based ingredients will give you a good dose of fibre, including soluble fibre. Found in foods like oats, carrots, and legumes, soluble fibre can help steady blood sugar levels by delaying stomach emptying and slowing sugar absorption in the bloodstream.
  • Broader nutrient spectrum - Vegetarian meal delivery services encourage you to eat a wider variety of plant-based foods. They’re also a great way to introduce yourself to unique plant-based ingredients that you wouldn’t otherwise try or know how to prepare.
  • No guesswork needed - Vegetarian meals that have been designed by nutritionists provide peace of mind that you’re getting all the nutrients you need, and in the right ratios.

Vegetarian Meal Delivery Cons

  • Lower in protein - If you lead an active lifestyle, some ready-made vegetarian meals might not provide sufficient protein to support muscle recovery and repair.
  • Lower in omega-3 fats - A top source of the essential omega-3 fatty acid is oily fish like salmon, which you won’t be getting from a vegetarian meal delivery service. However, the next best food sources of omega-3 fats are all vegetarian, being linseeds, chia seeds, hemp seeds, and walnuts - all of which can easily be sprinkled on your vegetarian meals (or incorporated into your snacks) for an omega-3 boost. Some vegetarian meal delivery services also include these ingredients in generous amounts in some of their menu items (think chia puddings and seed-based sauces).
  • Higher in carbs - Some ready-made vegetarian meals - especially those based on pasta - can be particularly high in carbohydrates, and so might not be suitable for some individuals, including people with diabetes, or those looking to lose weight.

What nutrients should I be aware of when eating vegetarian?

nutrient sources from food

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 Offered

You’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 Allergens

If 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 Included

If 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% Vegetarian

If 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.

Soulara, a 100% plant-based meal delivery service, has a weight loss-friendly, ‘High Protein’ meal range that’s also lower in carbs than their other meals. My Muscle Chef’s menu offers a filter for both calories and carbohydrates, allowing you to easily select the vegetarian meals that meet your weight loss requirements.

This depends on the number of meals you order from the meal delivery service per week, as the more you order, the lower the cost. One of the best-value options includes Soulara’s 21 meal/week plan, where meals come down to $8.70 each.
They can be, provided you opt for ones made with unprocessed ingredients. A vegetarian meal made with ingredients you can’t pronounce is more often than not a red flag for a highly processed product. A vegetarian meal made with ingredients you’d keep in your pantry will be a better-for-you option.

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.

It’s worth speaking to your doctor, as well as a dietitian or nutritionist before making any significant changes to your diet – especially if you have any underlying health condition or are pregnant, planning a pregnancy, or breastfeeding. So that your levels of certain nutrients can be monitored, your GP may want to run blood tests (among others) to establish your ‘baseline’. A dietitian or nutritionist can work with you to ensure you get sufficient nutrients that can be harder to obtain on a vegetarian diet.
https://www.betterhealth.vic.gov.au/health/healthyliving/vegetarian-and-vegan-eating https://www.health.harvard.edu/staying-healthy/becoming-a-vegetarian https://www.healthline.com/nutrition/foods-high-in-soluble-fiber
Plant-based diets: What’s the fuss?
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/vegetarian-diet/art-20046446

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