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, however before making any changes it’s important to always consult with a trusted health professional before implementing any dietary or health changes.

Animal-free protein sources include legumes (lentils, chickpeas), soy products (tofu, tempeh), grains (quinoa, amaranth), nuts, seeds (chia, hemp), plant-based protein powders, seitan, and protein-rich vegetables (spinach, broccoli).  ‘Mock meat’ products have also become a popular plant-based protein option, however it is important to check the nutritional information before buying. Some ‘mock meat’ products contain extensive ingredient lists and often a high sodium content {Ishamri et al. 2020}.

It is important to note that, while animal proteins are complete proteins, containing all nine essential amino acids, many plant proteins are incomplete, lacking one or more. However, combining different plant sources (e.g., rice and beans) can create a complete amino acid profile (Tuso, 2013). Notable exceptions like soy, quinoa, and hemp seeds are naturally complete proteins, making them especially valuable in a vegetarian or vegan diet. Variety is key to meeting protein and nutrient needs.

Currently, there aren’t any meal kits marketed as plant-based. However, some services offer vegan or vegetarian meal kit options. 

Hello Fresh offers a vegan box, with delicious options that even a meat eater would enjoy, such as tacos, burgers and curries with plant-based protein options. The vegetarian kit is $10.90/serving with flexible meal subscriptions available. Other options to consider include EveryPlate, who offer a vegetarian meal kit plan starting from $4.44 per serve. The recipes include a variety of vegan sources of proteins such as legumes and tofu, along with meat free sources including haloumi and eggs. 

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. Fast Fuel Meals
3. My Muscle Chef
4. Soulara
5. Garden of Vegan
6. MACROS
7. Activate Foods
8. Dineamic
9. IKU
10. Just Add Vegan
11. Hello Fresh

All options mentioned above are inclusive of Brisbane delivery:

1. Chef Good
2. Fast Fuel Meals
3. My Muscle Chef
4. Soulara
5. Garden of Vegan
6. MACROS
7. Dineamic
8. IKU
9. Pam Pam
10. EveryPlate
11. Hello Fresh

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/