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Ready Meals

We all lead very hectic lives and may often rely on a ready meal for those evenings when we don't feel like cooking. Ready meals are generally high in salt and fat (Link) however many food manufacturers have altered the ingredients to lower the fat and calories. Choose the supermarkets healthy eating range of ready meals, but remember they may still be high in fat and calories.

When buying a ready meal look for less than 10g fat and 350 calories (kcals) per portion.

The majority of ranges produced by the supermarkets fall within these levels. So you will have a wide variety of healthier ready meals to choose from.

Serve extra vegetables or a side salad with the ready meal (to make it more filling).

Try to avoid ready meals with cheesy or creamy sauces.

Comparison of Ready Meals

Nutritional
values per pack
Standard Supermarket
Spinach and Ricotta
Cannelloni
(pack size 450g)
Healthy eating option
Spinach and Ricotta
Cannelloni
(pack size 300g)
Calories (kcals)
Fat (g)
Protein (g)
Carbohydrate (g)
Salt (g)
Sodium (g)
662
34.7
29.7
80.1
4.5
1.8
296
5.1
14.7
47
2.4
0.9

 

What differences can you spot from the comparison above?

  • The standard supermarket meal is larger; this amount could probably feed two people as a meal. The healthy eating option is a better portion size for an individual. You could also serve the meal with a side salad or vegetables to add bulk to the meal
  • The standard meal contains very high amounts of fat, sugar, and salt. These have been reduced in the healthy eating option
  • The amount of fat and calories in the healthy eating option are within the Weight Concern recommended levels.
  • The salt content of the healthy eating option is still very high.

Link: How do I start?

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