high protein plant-based & vegan friendly meals

Fuel your day with high-protein, plant-powered meals that satisfy.

  • 20 – 40 g of protein per serve

  • 100% plant-based sources

  • Dietitian-designed & approved

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choose a bundle to get started

Bundles come with our most popular high protein meals. Swap them for your own favourites if you wish.

explore our menu

subscribe to make the most of soulara 

get chef-made plant-based meals weekly 

feel the full benefits of a plant-based diet 

20g or more of plant protein per meal

flexible subscription: easy to skip or cancel 

100% plant-based protein sources

change your meals weekly or keep your faves coming 

dietitian-approved

plant-power-delivered-meals

customers love our high protein range

Every day we make it easy for thousands of Aussie vegans, vegos & flexis to get the protein they need

  • “I love the high protein options. Great for keeping active, healthy and ethical.”

    Heather

    South East Queensland, QLD

  • “Was using my Muscle Chef for a while but their vegan options are limited and Soulara meals are better aimed at hitting my protein goals.”

    Rebecca

    Canberra, ACT

  • “Love the variety of the meals I opted for the high protein this time and loved all of them 😊”

    Tahlia

    Metropolitan Adelaide, SA

  • “My favourite meals are the high protein ones, such as Sunkissed Protein Pesto pasta! LOVE IT!!”

    Amber

    Greater Melbourne, VIC

I absolutely love the convenience of Soulara for my busy schedule. They’re the only high-quality meal service I’ve found that prioritises high protein in vegan meals. Each meal is balanced and there are a variety of delicious flavours to choose from. Soulara kept me fuelled during my powerlifting competition prep helping me hit PB’s and recover phenomenally! 

Ely Stayches

@upbeatwithely 

Here's how easy it is

  • Choose a bundle or browse the menu

    New meals added every season

  • Your meals arrive in as little as 2 days

    Express delivery in metro areas

  • Heat, eat and thrive!

    Tasty weight loss meals always 3 mins away

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start today

frequently asked questions

Will plant protein build muscle? 

Plant proteins are perfectly able to support muscle growth if you consume enough of them. And although some plant proteins lack one or more essential amino acids, by getting your plant-based protein from a variety of sources (like beans, lentils, quinoa, nuts, seeds, and tofu) you can get all the essential amino acids you need for muscle synthesis. 

As with animal protein, the key is to ensure you’re getting enough total protein for muscle building. Generally, this means 1.6 to 2.2 grams of protein per kilogram of body weight per day. And of course, muscle growth requires resistance training. Ensure you have a good post-workout meal that includes protein to aid recovery and muscle repair. There’s a  window of opportunity  that exists within 30 minutes of exercise for optimal muscle growth and repair, so plan to consume some protein following your exercise (and before if you want to take it a step further) 

How much plant protein should I consume per day? 

Plant protein is perfectly able to meet your body’s protein needs. But because plant protein is less digestible, you might need to consume slightly more plant protein than you would animal protein. If you're relying solely on plant-based sources, it's a good idea to aim for the higher end of the recommended range. 

For the average adult, the recommended daily allowance is roughly 0.8 grams of protein per kilogram of body weight per day. For those looking to build muscle or who are highly active, higher protein intake is recommended. Aim for 1.6 to 2.2 grams of protein per kilogram of body weight per day. 

What plant protein is a complete source of protein? 

Soy, chia seeds and quinoa protein are considered complete sources of protein, meaning they contain all the nine essential amino acids your body cannot produce on its own. These essential amino acids are crucial for various bodily functions, including muscle building and repair. 

You can find soy protein in foods like tofu, tempeh, soy milk, edamame, and soy-based meat substitutes.  

If you are relying solely on plants as your source of protein, the best strategy is to include a wide variety of high-quality sources in your diet. By eating a range of plant proteins like beans, lentils, quinoa, nuts, seeds, and tofu, you can get all the essential amino acids you need.  

Why is plant protein better than animal protein? 

Both animal and plant proteins can play a role in a healthy diet, so the ideal choice will vary from person to person depending on their dietary preferences, health goals, lifestyle and values. However, plant proteins do offer some unique benefits over animal proteins. 

Plant proteins are higher in fibre, vitamins, minerals and phytonutrients, and tend to be lower in saturated fat and cholesterol. For this reason, they’re associated with numerous health benefits, including reduced risk of chronic diseases such as heart disease, type 2 diabetes, and certain cancers. 

What's more, plant-based proteins typically require less water and land and generate fewer greenhouse gas emissions compared to animal agriculture. Choosing plant proteins can contribute to environmental sustainability and reduce your carbon footprint.