What are the Healthiest Supermarket Ready Meals and How to Choose Them?

November 22, 2025 •

4 min read

With UK sales of ready meals consistently in the billions, it's clear we value convenience. But which are the healthiest supermarket ready meals? Finding nutritious options is simpler than you think when you know what to look for on the label.

Quick Summary

This guide reveals how to identify truly healthy ready meals by assessing calorie count, protein, fibre, and fat. Learn which supermarket brands offer the best nutritional choices for convenience and how to easily enhance them at home.

Key Points

Read the Label: Prioritise meals that are lower in calories, saturated fat, and sodium, and higher in protein and fibre.
Supermarket Health Ranges: Opt for specific ranges like M&S 'Count on Us', Tesco 'Calorie Controlled', or Aldi 'Slimwell' which are designed to be more nutritious.
Boost with Veggies: Easily increase fibre and nutrient intake by adding extra frozen vegetables, fresh spinach, or a side salad.
High-Protein Focus: Brands like 'The Gym Kitchen' are excellent for boosting protein intake, which aids satiety and is good for weight management.
Avoid Ultra-Processed Foods: Look for shorter ingredient lists and products made with whole, recognisable ingredients to minimise processed food intake.
Check Portion Sizes: Be mindful of serving sizes, as some meals can contain double the calories needed for a single meal.
Use Healthy Carbs: Pair your meal with whole grains like brown rice or quinoa for added fibre instead of refined starches.

Understanding the Criteria for a Healthy Ready Meal

For those with a busy lifestyle, ready meals offer a convenient solution to a quick lunch or dinner. However, they vary significantly in nutritional quality. The first step to making a healthier choice is understanding the key nutritional markers and how to read the labels. This is especially important as not all products labelled as 'healthy' or 'premium' are genuinely better for you.

How to Read Nutritional Labels

To navigate the supermarket aisle effectively, you must become familiar with the back-of-pack nutritional information. Look for products that meet the following criteria per serving:

Calories: Aim for 350-500 kcal per meal, which is a satisfying portion without being excessive for most adults.
Saturated Fat: Choose meals with 7g or less of saturated fat to support heart health.
Sodium (Salt): Many ready meals are surprisingly high in salt. Look for options with no more than 600mg per serving or ideally less than 120mg per 100g.
Protein: Sufficient protein (at least 20g per serving) helps you feel fuller for longer, which is beneficial for weight management.
Fibre: Fibre is essential for digestive health and satiety. Prioritise meals that contain whole grains, legumes, and plenty of vegetables.
Ingredients: Look for a shorter, more readable ingredient list. Prioritise whole foods over ultra-processed ingredients, which often contain excessive additives and preservatives.

The Healthiest Ready Meal Ranges: A Supermarket Guide

Several major supermarkets and brands offer dedicated healthier ranges, making the choice easier. Here is a breakdown of what to look for:

Tesco Calorie Controlled & High Protein: The Tesco 'Calorie Controlled' and 'High Protein' ranges are solid choices for those watching their intake. A recent study rated Tesco's calorie-controlled chicken roast dinner highly.
M&S Eat Well & Count on Us: Marks & Spencer's 'Eat Well' and 'Count on Us' lines are known for their quality and specific nutritional claims. They offer a wide variety of meals, from chicken to vegetarian options, all with carefully controlled calorie, fat, and salt content.
The Gym Kitchen: A popular brand focusing on high protein content. Their meals, often featuring lean meats and balanced carbs, are designed to appeal to those with fitness goals.
Aldi Slimwell: Aldi's Slimwell range provides budget-friendly healthy options. The Smokey BBQ Chicken received a mention for its nutritional profile.
Waitrose High Protein: Waitrose offers a high-protein range with options like the Tofu Quinoa Bowl and Green Pesto Chicken, providing nutritious choices for shoppers.
Cook Food: This brand specialises in high-quality, pre-prepared frozen meals. Their 'Under 400 Calories' range includes options like Prawns with Chorizo & Lentils and a Mexican Black Bean and Mushroom Chilli.

Enhancing Your Ready Meal

Even the best ready meal can be improved upon. Here are some simple, nutritionist-approved hacks to boost the nutritional value of your meal in minutes:

Add Extra Vegetables: Stir in a handful of frozen peas, chopped spinach, or mixed vegetables during heating.
Bulk with Salad: Pair your ready meal with a generous side salad for extra vitamins, minerals, and fibre.
Use Healthy Grains: Add cooked quinoa, brown rice, or lentils to a meal that may be lacking in fibre and complex carbohydrates.
Top with Healthy Fats: A sprinkle of seeds, nuts, or a small amount of chopped avocado can increase healthy fat content.
Use Herbs and Spices: Enhance flavour without adding sodium by using fresh herbs, dried spices, or a squeeze of lemon juice.

Making the Healthiest Choice: A Comparison Table

Choosing the best option depends on your specific needs, but this table provides a clear overview of how popular healthy ranges compare based on general nutritional goals. For precise details, always check the individual product's label.


Brand & Range	Calorie Range (Approx.)	Protein (Focus)	Fibre (Focus)	Sodium Level (General)
M&S Count on Us	350-450 kcal	Good	Good	Carefully Controlled
Tesco Calorie Controlled	350-450 kcal	Good	Moderate	Carefully Controlled
The Gym Kitchen	400-650 kcal	High	Moderate-Good	Moderate
Aldi Slimwell	Varies	High	Good	Moderate
Cook Food (Under 400 kcal)	Under 400 kcal	Good	Moderate	Carefully Controlled

Conclusion

While ready meals are not a substitute for fresh, home-cooked food, they can be a useful part of a busy lifestyle. By learning to scrutinise nutritional labels and focusing on low-calorie, high-protein, and high-fibre options, you can make smarter, healthier choices. Don't forget that simple additions, like extra vegetables or whole grains, can significantly enhance any ready meal's nutritional profile. Look for dedicated healthier ranges from supermarkets like Tesco and M&S, or specialised brands like The Gym Kitchen and Cook, to find a convenient and nutritious option when you're short on time. Following these guidelines ensures that convenience doesn't come at the cost of your health.

For more expert advice on diet and nutrition, consider checking out resources like the British Nutrition Foundation.

Frequently Asked Questions

Not necessarily. The nutritional value depends on the ingredients, not the freezer. Chilled and frozen meals should be judged by the same criteria: calorie, fat, sodium, protein, and fibre content.

To boost a ready meal, add a side salad, extra vegetables (fresh or frozen), cooked pulses like lentils or chickpeas, or whole grains like quinoa or brown rice.

Specialist services often focus more on fresh, macro-counted ingredients, which can offer better nutritional precision. However, this often comes at a higher cost. Many supermarkets now provide very healthy and affordable alternatives.

Yes, many can be suitable. Look for meals with balanced carbohydrates, high-quality protein, and heart-healthy ingredients. Dedicated ranges exist, and it is wise to monitor the fibre and sugar content.

No, studies have shown that premium or 'luxury' ready meals often contain higher levels of calories, fat, and salt compared to standard or designated 'healthier' ranges. Always check the label, not the price.

Check the traffic light system on the front of the pack if available, and look for low-calorie, high-protein, and high-fibre marketing. A short ingredient list with whole foods is also a good indicator.

Plant-based meals can be very healthy, providing high fibre and nutrients, but this isn't guaranteed. Some can still be high in sodium, fat, or sugar. Always check the nutritional information for comparison.