Vegan Diet Meal Delivery Services

There are lots of different ways to eat healthy. One diet that some people follow for both health and ethical or environmental reasons is a vegan diet. Beyond a vegetarian or plant-based diet that removes meat or emphasizes vegetables, “a vegan diet excludes meat, poultry, fish, dairy products, eggs, gelatin and other foods of animal origin, except human breast milk,” says Cathy Leman, a registered dietitian nutritionist and founder of Dam. Mad. About Breast Cancer, a nutritional consulting firm aimed at helping breast cancer patients and survivors.

What Is Vegan?

Depending on how strictly you want to interpret the diet's “no animal product” guideline, “some people also avoid honey,” Leman says. And for those whose adherence to the lifestyle goes beyond food, some vegans will avoid wearing wool and leather or otherwise using any products derived from animals.

In removing all animal products from one’s dinner plate, that leaves a lot of plants. “Vegan diets include all foods of plant origin, including vegetables, fruits, legumes (including soy), grains, nuts and seeds,” Leman says.

Taking the animals out might be a healthier alternative for both humans and planet Earth. Health research has suggested that moving to a plant-based diet can pay dividends in terms of certain chronic health conditions such as heart disease and diabetes. And because farming and raising animals for food has a big environmental footprint associated with it, removing these foods from your diet might be healthier for the planet too.

“When planned appropriately, a vegan diet is healthful, nutritionally adequate, and may provide health benefits for the prevention and treatment of certain diseases,” Leman says. But she cautions that the term “planned appropriately” is important here, because it’s quite possible for a vegan diet to veer into the unhealthy realm. “Low-quality vegan diets high in processed foods and refined carbohydrates, and devoid of fruits, vegetables and plant-based protein lack nutrients, vitamins and minerals.”

When compared to the standard American diet, “also called the Western-style diet,” Leman explains, the vegan diet can be a better option. The SAD “is characterized by its highly processed and refined foods, red meat and high levels of added sugar, salt and fat. Research has shown that the standard American diet contributes to metabolic disorders and the development of obesity-related diseases including type 2 diabetes, high blood pressure and cardiovascular disease.” Removing the meat and dairy may improve the quality of the diet, so long as it’s replaced with healthy options such as vegetables, fruits, whole grains and adequate plant-based protein sources.

Ethan Dixon, a registered dietitian based in Houston, says that when “the vegan diet is done properly, it’s a healthy alternative to the standard American diet.” There are a number of different ways to approach going vegan. The key is to include “lots of different vegetables and protein sources so you can get all of the recommended nutrients and protein that you need," he says.

Not All Vegan Diets Are Healthy

But for some vegans this is easier said than done, says Daryl Gioffre, celebrity nutritionist and author of “Get Off Your Acid.” “I’m all for the vegan diet,” he says. “A healthy vegan is one of the healthiest people I know,” he says. But it can be easy to miss vital nutrients if proper care isn’t taken to incorporate whole foods such as fruits and vegetables. “Some of them are just sugar-tarians,” he says, meaning that the animal products that have been removed have simply been replaced with carbohydrates that may not be high in nutrition. Replacing a filet of salmon with a plain bagel doesn’t exactly boost your intake of high-quality nutrients.

Maintaining adequate levels of protein is also a potential concern with some variations of the vegan diet. It’s true that removing animal sources of protein can reduce the overall amount of protein in the diet pretty quickly. But that doesn’t mean that plants can’t deliver adequate levels, Gioffre notes. “The biggest misconception is that you can’t get enough protein from a vegan diet,” but this isn’t true. Even athletes can get more than enough protein to function at optimal, even elite levels, it just takes a little planning to make sure you’re covering all your bases.

Leman adds that “vegan diets also require a degree of nutritional considerations, for example, paying attention to getting adequate intake of or supplementing for omega-3 fatty acids, iron, calcium and vitamin B-12,” which a diet that includes animal products might have in more abundance without having to think as much about it. Dixon adds that vegans can be at higher risk of developing vitamin D deficiencies.

Because there can be some intricacies to making sure you’re eating a nutritionally balanced vegan diet, Leman recommends “working with a qualified registered dietitian to identify a balanced approach. That can mean the difference between simply avoiding animal foods or eating a robust, high quality plant-based diet.”

All that said, the vegan diet can be a good option for most “anyone interested in using a vegan diet to treat, manage and/or potentially reduce risk of chronic disease, improve overall health and energy or as a health-supportive way of eating,” she says. However, people who have or are in recovery or treatment for an eating disorder and “anyone unwilling to learn how to plan and execute a balanced, nutritionally adequate vegan diet,” might not find the vegan diet to be a good fit. Dixon adds that people who are “picky eaters,” might also struggle a little more on a vegan diet than those who have more adventurous palates.

The vegan diet may take a little more work on the part of the eater to ensure that animal products are excluded while nutritional needs are met. Still, Leman says the diet is a great option for “generally healthy people,” and has been determined to be safe for healthy women who are pregnant, and breastfeeding. It can be safely fed to children, “although the planning of nutritionally adequate diets for young vegans requires special attention to certain nutrients,” Leman says.

Because the diet can be a little more work-intensive, a meal delivery service can be a good way for those interested in adopting the vegan diet to cover their nutritional bases and keep trips to the grocery store for fresh produce to a minimum. “For anyone who doesn’t like to cook, doesn’t know how to cook or has no time to cook, a meal delivery service can be a reasonable way to eat a vegan diet,” Leman says. But, with that said, “I would encourage anyone following a vegan diet to not rely solely on delivery service. Being able to put together nourishing vegan meals and snacks on your own will help you maintain a plant-based way of eating that’s balanced, varied and nutritionally adequate.”

Dixon agrees that using a meal delivery service to move toward a vegan diet can be a very convenient option, but that in general, “I’m a proponent of people learning how to cook,” and learning how to work with food to build their own optimal approach to eating. For his part, he says he grew up on a standard American “meat and potatoes” style diet but “gave the vegan diet a shot” when he was in college. “It was great because I did end up evolving my taste preferences and trying new fruits and vegetables.”

If you’re interested in giving the vegan diet a go, Dixon recommends starting by “educating yourself just like you would when trying to learn anything else for the first time.” Reaching out to a registered dietitian for support is a good way to get reliable information.

Companies That Deliver Vegan Meals

Some of the meal delivery services listed below offer a starter program or a consultation with a nutritionist that can help you get oriented around the principles of any diet you want to follow. These options might help you jump-start a healthier way of eating and give you the tools to carry on with your own culinary adventures outside of the delivery program once you’re comfortable with how to adhere to the diet.

Vegan Meal Delivery Services:

Purple Carrot

Founded by a former pharmaceutical executive who developed Crohn’s disease, Purple Carrot offers plant-based, vegetarian and vegan meals for people who want the convenience of ingredients and recipes shipped to their door. Some basic cooking skills and utensils are necessary to enjoy Purple Carrot meals, and most meals take 30 to 45 minutes on average to prepare.

In addition to plant-based meals, Purple Carrot also offers high-protein, gluten-free and “quick and easy” meals. Two-serving plans are available. This plan is “ideal for singles or small families,” and costs $11.99 per serving. Subscribers can mix and match three plant-based dinners from a variety of options each week. There’s also a six-serving plan that costs $7.99 per serving and is designed for families. It includes two “unique plant-based dinners that serve six every week.”

There are no additional shipping costs, but sales tax may apply. Purple Carrot also offers breakfast and lunch meals that can be prepared in less than five minutes. Purple Carrot is currently running an offer to get $25 off your first box.

Sample meal: butternut squash gnocchi with cranberries and hazelnuts.

Green Chef

Green Chef offers plant-based, vegetarian and vegan meals (in addition to keto, paleo and balanced-living meals) as part of its subscription program options. Plant-based meals start at $9.99 per meal for the two-person plan – one box contains three dinners for two people, or six servings total, per box. It also offers a family plan that includes two dinners for a family of four (or eight servings in total) which costs $10.99 per meal. The company is currently offering a deal that cuts $80 off your first three orders and free shipping for the first order. Green Chef delivers to almost all of the continental U.S., but is currently unable to deliver to Alaska, Hawaii and parts of Louisiana.

Sample meal: artichoke “crab” cakes with quinoa with roasted red peppers, sauteed zucchini and walnuts.

Veestro

Aimed at busy people who want to eat healthy, Veestro offers premade vegan meals delivered to your door. Part of the company’s “plantifesto” explains that, “we believe busy people deserve it all: flavorful, healthy, easy fast.” And that “we believe plants are the greatest food on earth.”

The company delivers to any physical address within the continental U.S., but doesn’t currently ship to Hawaii, Alaska or Puerto Rico. Shipping is free for those who subscribe to the auto-delivery option. Meals are shipped in quantities of 10, 20 or 30 for those purchasing the a la carte option or Chef’s Choice option. Customers using the Weight Loss Plan option will receive 15 or 21 meals per box. Packaging is 100% recyclable or compostable.

Sample meal: red curry with tofu.

Sun Basket

Sun Basket offers a wide range of meal kit options in its subscription-based delivery programs. The Vegan Meal Plan offers clean ingredients, organic produce and house-made sauces. It touts “plenty of protein” from “nuts, legumes and organic, non-GMO tofu."

Their vegan meals are “perfectly portioned” to clock in at about 550 to 800 calories per serving and contain at least 15 grams of protein and five grams of fiber per serving. The vegan plan includes no food derived from animals, so no dairy, no eggs, no seafood, no honey and no gelatin. The plan focuses on including whole foods and unprocessed, plant-based ingredients.

Most meals can be prepared in about 30 minutes and require basic cooking skills and utensils. The company uses eco-friendly recyclable and compostable packaging and also offers free shipping on your first delivery.

Sample meal: mushroom muffelattas with olive tapenade and kale chips.

Hungry Root

Hungry Root treads the line between grocery delivery and meal kit plan, and is a little of both and neither at the same time. Subscribers get all the ingredients and instructions you need to make quick and delicious meals. The company takes the pain out of meal planning – just input your preferences and food restrictions and they send groceries and recipes for you to cook fresh at home. Most recipes are super quick to make and are ready to eat in 10 minutes.

The company offers three plan sizes: small, medium and large. The small plan is a weekly subscription that’s “great for one” person and costs $69 weekly. It contains enough groceries to make three to four two-serving meals plus snacks. The medium plan is “perfect for two” and costs $99 weekly. It provides enough groceries to make four to five two-serving meals plus snacks. The large plan is “made for families” and costs $129 weekly. It contains groceries to make five to six two-serving meals plus snacks.

Sample meal: lemon artichoke quinoa cup.

Fresh n’ Lean

Fresh n’ Lean offers fresh and organic, 100% vegan meals that are ready to heat and eat. Recipes feature organic, seasonal ingredients and are free from GMOs, gluten, dairy and “anything bad whatsoever. Always.”

The standard plant-based package includes three meals, five days a week and costs $126.00 weekly or $8.40 per meal. On average, this plan provides 43 grams of protein, 144 grams of carbohydrates, 35 grams of fat and 1,225 calories daily. Fresh n’ Lean also offers a three-meal, seven-day per week program that costs $176.40 weekly and offers similar nutritional averages. Subscribers can order additional meals and snacks a la carte. The company provides breakfast, lunch and dinner options. Fresh n’ Lean currently offers $20 off and free delivery on your first order. Shipping to anywhere in the country is free.

Sample meal: artichoke brown rice with bell pepper.

The Takeaway

Dixon notes that following a vegan diet, especially if you’re doing so for ethical or environmental reasons, “can be very rewarding. I think it can be very helpful in expanding your ongoing nutritional and culinary adventure” to try new ways of eating.

Leman says she wishes that people understood that despite its many potential health benefits, “a vegan diet isn’t a panacea or quick fix for weight loss. There are plenty of vegan dishes and recipes that are high in added sugar, fat and calories. Also, the quality of a vegan diet is very important in determining how healthy it is. Grocery stores stock an enormous selection of processed, convenience vegan foods.” And this, she adds, leads to the perhaps unwelcome reminder that “an organic vegan chocolate chip cookie is still a chocolate chip cookie.”