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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 is a vegetarian diet?

A vegetarian diet is a way of eating that excludes meat, poultry, and seafood, while focusing on plant-based foods such as vegetables, fruits, grains, legumes, nuts, and seeds. Depending on individual choices, some vegetarians may include dairy and eggs, while others avoid all animal-derived products except for plant-based alternatives. 

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

Best vegetarian meal delivery service in Australia

Our team of experts have tried and tested a variety of vegetarian meal-kits and ready-made meals, and have chosen Chefgood as our top choice!

Chefgood stands out as one of the best vegetarian meal delivery services in Australia, offering a wide range of chef-prepared meals that are fresh and flavourful. Each week, Chefgood’s menu features rotating options including meals, snacks, sides, breakfasts, desserts and drinks. From wholesome curries to creative pasta dishes and veggie-packed stir-fries, there’s something for everyone. Sides start from $7.90 and meals from $11.75.

In addition to their regular vegetarian menu options, Chefgood’s vegetarian meal plan is crafted for health-conscious individuals who want to enjoy plant-based eating without compromising on taste, variety, or nutrition. The Slim & Trim Meal Plan is designed for those looking for weight loss, while enjoying vegetarian meals. Each meal is less than 400 calories and is made with quality ingredients. 

Refer to our guide on  “How to Read a Food Label in Australia” to help you identify if a product meets your specific vegetarian dietary requirements. 

chefgood vegetarian meals
Check out Chefgood here!

Benefits of a vegetarian diet

Choosing a vegetarian diet can offer a wide range of health, environmental, and ethical benefits, many of which are supported by scientific evidence.

1. Supports Heart Health

Vegetarian diets are naturally low in saturated fat and cholesterol, and rich in fibre, antioxidants, and plant sterols, all of which contribute to lower blood pressure, reduced LDL (“bad”) cholesterol, and a lower risk of cardiovascular disease (Satija & Hu, 2018).

2. Helps Maintain a Healthy Weight

Plant-based diets are often lower in energy density, making them effective for weight management and fat loss without the need for calorie counting. Vegetarians generally have lower body mass indexes (BMIs) compared to non-vegetarians (Craig, 2009).

3. Lowers Risk of Chronic Diseases

Studies show that vegetarians may have a reduced risk of type 2 diabetes, certain cancers (particularly colon cancer), and metabolic syndrome due to increased consumption of fibre, legumes, whole grains, and phytonutrients (Dinu et al., 2017).

4. Improves Gut Health

A diet rich in whole plant foods promotes diverse and beneficial gut microbiota, which is linked to stronger immunity, better digestion, and reduced inflammation.

5. More Environmentally Sustainable

Adopting a vegetarian lifestyle can reduce your carbon footprint, water usage, and land degradation. Plant-based diets are significantly more sustainable than meat-based diets, according to global environmental research (Poore & Nemecek, 2018).

A Nutritionist's experience of Chefgood's vegetarian meals

As a Nutritionist, I was eager to explore Chefgood’s vegetarian offerings, known for their chef-prepared, nutritionist-designed meals. Opting for the 14-meal plan, I selected a mix of vegetarian and vegan dishes, including:

  • Vegan Chilli Bowl
  • Gnocchi with Creamy Parmesan and Mushrooms
  • Smoked Cheese Quesadilla
  • Vegetable Shepherd’s Pie
  • Vegan Singapore Noodles
  • Raspberry, Apple & Almond Milk Bircher
  • Chocolate & Cherry Chia Pudding

The meals arrived well-packaged with gel ice packs, ensuring freshness. The packaging was recyclable, and meals were clearly labeled with nutritional information, though not all included macronutrient breakdowns on the front.

The meals were flavourful and satisfying. Standouts included the Ricotta, Spinach & Mushroom Lasagne, which was creamy and rich, and the Braised Eggplant & Tomato, reminiscent of a home-cooked dish with fresh ingredients. The Chocolate & Cherry Chia Pudding was delightful.

While Chefgood emphasises whole foods and natural ingredients, some meals contained preservatives like sorbates and sulphites. Additionally, sodium levels were notably high in certain dishes, such as the Vegan Singapore Noodles (1,330mg) and Gnocchi with Genovese Pesto (1,687mg), exceeding half of the daily recommended intake. Protein content varied, with most meals averaging around 17g, which could be higher for optimal nutritional balance. 

You can read my full review on Chefgood here.

Nutrients to consider when eating a vegetarian diet

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, protein powders  (soy, whey, rice, pea).
  • 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 dietician can help to ensure that you’re getting these nutrients in adequate amounts through a balanced diet, and in some cases, dietary supplements.

nutrient sources from food

Most popular vegetarian meal delivery NSW

Chefgood is a popular meal delivery service known for its nutritionist-designed and chef-prepared meals. It caters well to vegetarian customers with tailored menus designed to provide balanced nutrition, with quality, fresh ingredients.

Choose from 20+ menu items weekly, or opt for their vegetarian meal plan to take the guess work out of planning. Meals start at $7.90 each and plans range from 5 to 20 meals per week.

Delivery is available nationwide including Sydney and regional NSW.

Check out Chefgood here!

Most popular vegetarian meal delivery QLD & ACT

NuChef offers fresh, chef-made meals including a large variety of vegetarian dishes. They have a small menu of vegetarian dishes, focusing on fresh and wholesome meals.

Meals are priced at $13.95, with free delivery available for orders over $79.

NuChef delivers to Canberra, surrounding ACT suburbs, Brisbane, Gold Coast, and wider Queensland areas.

Most popular vegetarian meal delivery SA

Fit Chef Australia is a ready-made meal delivery service known for its high-protein, fibre-rich meals with a small vegetarian selection. 

In addition to their regular menu, Fit Chef Australia also offers a Plant-based Power Pack and Vegan Shred Pack. These packs provide 10 plant-based pre-made meals that target weight loss and prioritise protein and fibre.

Meals priced at $11.90 each and delivery is available across Adelaide and surrounding areas.

Most popular vegetarian meal delivery VIC

Soulara specialises in 100% plant-based ready-made meals made from minimally processed, locally sourced ingredients. Soulara’s menu includes over 50 options focusing on vegan and vegetarian dishes, with options includes high protein, large meals, medium meals and snacks and drinks. 

Meals start at $11.45 each, and are delivered throughout Victoria.

Check out Soulara here!

Pros & Cons of vegetarian meal delivery

vegetarian food spread

Vegetarian Meal 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 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. Choose high protein options where possible.
  • 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 include 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.
  • Can be expensive - Some vegetarian meal delivery services may cost more than a standard shop of the supermarket due to the added convenience of pre-prepared, measured meals/ingredients and delivery.
  • Lower in calories - If you are transitioning from a predominately animal-based diet to a strict vegetarian diet, you may experience increased hunger due to the lower amount of calories found in vegetarian foods. It is important to plan your diet to ensure you are still reaching your calorie and macronutrient targets. Consult with your healthcare practitioner before deciding whether a vegetarian diet is right for you.

Key factors when comparing vegetarian meal delivery companies

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. If you are interested in learning more about keto meal delivery options, 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 also offers a filter for both calories and carbohydrates, allowing you to easily select the vegetarian meals that meet your weight loss requirements. Finally, Chegood’s Slim & Trim Meal Plan provides vegetarian meals that are targeted for weight loss.

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. Dineamic’s ready-made meals are a great option – made with whole food ingredients and free from artificial colours, flavours, and preservatives.

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 Dietician or Nutritionist before making any significant changes to your diet – especially if you have any underlying health conditions 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 Dietician or Nutritionist can work with you to ensure you get sufficient nutrients that can be harder to obtain on a vegetarian diet.

Yes, Dinnerly, Marley Spoon, EveryPlate and Hello Fresh all offer vegetarian meal kits. Prices vary according to each provider, with EveryPlate coming in the cheapest at $2.19 per plate!

Vegetarian meal plans can support weight loss when meals are portion-controlled and nutrient-dense. Many services offer low-calorie or reduced-carb options to help with weight management. Always check nutritional panels and consult your healthcare professional for tailored advice.

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

 

Craig, W. J. (2009). Health effects of vegan and vegetarian diets. The American Journal of Clinical Nutrition, 89(5), 1627S–1633S. https://doi.org/10.3945/ajcn.2009.26736N

 

Dinu, M., Abbate, R., Gensini, G. F., Casini, A., & Sofi, F. (2017). Vegetarian, vegan diets and multiple health outcomes: A systematic review with meta-analysis of observational studies. Critical Reviews in Food Science and Nutrition, 57(17), 3640–3649. https://doi.org/10.1080/10408398.2016.1138447

 

Poore, J., & Nemecek, T. (2018). Reducing food’s environmental impacts through producers and consumers. Science, 360(6392), 987–992. https://doi.org/10.1126/science.aaq0216

 

Satija, A., & Hu, F. B. (2018). Plant-based diets and cardiovascular health. Trends in Cardiovascular Medicine, 28(7), 437–441. https://doi.org/10.1016/j.tcm.2018.02.004

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