Your Dietitian-Approved Guide to Choosing Ready-Made Meals

Let’s face it, life gets busy. Between work, family, appointments, and trying to stay active, cooking a balanced meal every day isn’t always realistic. That’s where ready-made meals can step in.

At Nutrition Solutions Sydney, we know many of our clients rely on these convenient options to stay on track with their nutrition. But with so many products on the shelves, how do you know which ones are actually good for you?

Here’s your step-by-step guide to navigating ready-made meals like a dietitian, complete with product examples you can find in major supermarkets or online.

1. Start With Your Goals

Before you grab any meal, ask yourself: what am I hoping to support?

• Fat loss or weight maintenance

• Hitting daily protein targets

• Managing blood glucose or insulin resistance

• Improving gut health and fibre intake

• Boosting energy intake during high-demand periods (e.g. recovery, training)

Knowing your goal will help you decide what’s most important to focus on; whether it's calories, protein, fibre, or fat.

2. Prioritise Protein

Aim for at least 15–20g of protein per serve.
Protein helps with fullness, muscle repair, and blood glucose control. If the meal has under 15g, you may need to add something like:

• A boiled egg

• Chobani FIT yoghurt

• Shredded chicken

• A tin of tuna

• Cottage cheese or boiled edamame on the side

✅ Great protein-rich options include:

• My Muscle Chef Crumbed Chicken with Roast Potatoes – 44g protein

• Youfoodz Clean Chicken & Greens – around 30g protein

• Dineamic Beef Ragu & Sweet Potato Mash – ~24g protein

• Lean Cuisine Protein Plus range – varies but often around 20g

• John West Protein+ Tuna Bowls – ~14–20g protein depending on the flavour

3. What About Calories?

Calories aren’t the enemy, but they do matter depending on your goals.

For fat loss or lighter meals: Aim for 300–450 kcal per serve

For recovery, active days, or maintaining weight: Aim for 450–600 kcal per serve (or more if needed)

⚠️ Meals under 300 kcal often won’t be filling enough. Consider adding a small snack (like boiled eggs, fruit + yoghurt, or a protein shake).

Lower-calorie options:

• Dari’s Chicken and Corn Soup – ~170–220 kcal

• Youfoodz Keto range – often under 400 kcal

• Coles PerForm meals – ranges from 280–450 kcal

4. Watch the Saturated Fat

Saturated fat is found in creamy sauces, cheese-heavy meals, or fatty meats. Too much can raise LDL cholesterol and increase your heart disease risk.

Better choice:

• < 3g of saturated fat per 100g

• < 5g of saturated fat per serve

⚠️ Be cautious with cheesy pasta bakes, butter chicken, and creamy risottos.

Lower saturated fat options:

• Lean Cuisine Beef Teriyaki

• My Muscle Chef Teriyaki Chicken with Rice

• Youfoodz Thai Chicken & Veg

5. Keep Total Fats Moderate

Fat isn’t bad, we need it, but in high-fat meals, the calories add up quickly.
Aim for < 10–12g of total fat per serve, especially if you’ve already had nuts, avocado, or oil that day.

Examples of balanced fat content:

• Dineamic Butter Chicken (lightened version)

• Lite n’ Easy meals (varied options to match goals)

• Youfoodz Moroccan Chicken

6. Load Up on Fibre

Fibre supports digestion, fullness, and blood sugar regulation. Many pre-packaged meals are low in veggies — look for ≥ 5g fibre per serve.

💡 Quick fibre-boosting ideas:

• Add a handful of baby spinach to the meal

• Serve with frozen veg or a fresh salad

• Stir through legumes like chickpeas or lentils

Higher-fibre options:

• Lean Cuisine Mediterranean Pasta – contains added legumes

• Youfoodz Naked Burrito Bowl – ~8g fibre

• John West Tuna + Wholegrains range – 5–7g fibre

7. Sodium Awareness

Many ready meals are salt-heavy, especially those with sauces, cured meats, or cheese.

Aim for:
✔ <400mg sodium per 100g = better choice
❌ >600mg per 100g = on the higher side

This is especially important for those with high blood pressure or kidney concerns.

Moderate sodium options:

• Dari’s soups

• Dineamic meals (many sit around 300–400mg/100g)

• Some My Muscle Chef “Clean” meals

Final Tips for Smart Meal Choices

• Look for the Health Star Rating (HSR) as a general guide — aim for 3.5 stars and above

• Choose options with visible vegetables or legumes

• Keep some frozen meals on hand for convenience, and add a side salad or extra protein when needed

• Use apps like MyFitnessPal to compare macros and track goals

A Few of Our Favourites from Supermarkets or Online:

• My Muscle Chef - High protein, filling and balanced carbs

• Dari’s Kitchen - Low calorie, comforting, freezer friendly

• John West Protein+ - Great fibre and protein combo

• Lean Cuisine - Moderate in calories and decent fibre

• YouFoodz - Balanced and easy to access

• Dynamic - Good quality meat and no additives

• Lite n’ Easy - Dietitian designed, good fibre and variety

Need help personalising your choices?

Not every meal suits every person, and that’s where we come in. Whether you’re managing insulin resistance, weight loss, digestive issues or simply want quick meals that support your goals, we can help you decode labels and build a plan that works.

Book a session with one of our dietitians or follow us on Instagram @nutritionsolutionssydney for more daily tips!