Which ready meals are healthy? Your Guide to Nutritious Convenience

According to a study published by CHOICE in 2024, the nutritional content of supermarket ready meals varies widely, with some being surprisingly high in sodium and unhealthy fats. Knowing which ready meals are healthy requires a closer look at the nutritional labels and understanding what to prioritize for a balanced, convenient meal. This guide will help you navigate the grocery store aisle and select the most nutritious options available.

Quick Summary

This guide provides essential tips for identifying truly healthy ready meals, including key metrics like calories, protein, sodium, and saturated fat. It covers how to read nutritional labels, what to look for in different meal categories, and offers a comparison of common ready meal options.

Key Points

• Check Nutritional Labels: Focus on calorie content (350-500 kcal), high protein (15-20g+), high fibre (5g+), and low sodium (600mg- or 120mg/100g-).

• Limit Saturated Fat and Sugars: Look for meals with under 3g of saturated fat per serving and low added sugars, especially in sauces.

• Prioritize Whole Ingredients: Opt for meals with a short, recognizable ingredient list to avoid excessive additives and ultra-processing.

• Add Extra Nutrients: Boost your meal's healthiness by adding extra vegetables, legumes, or a lean protein source.

• Choose Reputable Brands: Research specialist healthy meal delivery services or supermarket brands with a focus on nutrition, like Field Doctor, Allplants, or M&S Eat Well.

• Supplement for Balance: If a meal lacks in a certain area, balance it out by adding a side salad, extra protein, or a serving of whole grains.

• Compare Meal Types: Understand the nutritional strengths and weaknesses of different ready meal categories, from curries to pasta dishes, to make the best choice.

• Consider Packaging: Be aware of the potential for microplastics from plastic packaging when heating, and transfer your meal to a microwave-safe dish if possible.

Navigating the grocery store's ready-meal aisle can feel like a minefield. While these convenient options save valuable time, their nutritional value can differ dramatically. The key to making a healthy choice is to move beyond the marketing claims and focus on the hard facts found in the nutritional information.

Decoding the Nutritional Label

The nutritional label is your most important tool for evaluating a ready meal's quality. Here are the key things to look for:

• Calorie Content: Most people will want to aim for a meal between 350 and 500 calories. However, specific needs can vary based on your activity level and health goals. A meal that is too low in calories might leave you feeling unsatisfied, leading to unhealthy snacking later.
• Protein: Look for meals with a high protein content, ideally 15 to 20 grams per serving or more. Protein helps you feel full and satisfied, which is crucial for managing your calorie intake. Excellent sources include lean chicken, fish, tofu, or legumes.
• Fibre: Adequate fibre is important for digestive health and promotes feelings of fullness. Aim for at least 5 grams of fibre per serving. Whole grains, vegetables, and legumes are your best sources here.
• Sodium: Many ready meals are notorious for their high salt content, which is linked to high blood pressure and other health issues. Look for options with no more than 600 mg of sodium per serving, or ideally less than 120 mg per 100g.
• Saturated Fat: Keep saturated fat to a minimum. Nutrition experts recommend aiming for 3 grams or less per meal to reduce the risk of heart disease.
• Sugar: Some ready meals, especially those with sauces, can be high in added sugars. Always check the label and look for meals with low sugar content.

Enhancing Your Ready Meal

Even with the best choices, ready meals can sometimes fall short nutritionally compared to a freshly cooked meal. However, you can easily boost their health profile with simple additions.

• Bulk up with vegetables: Add a handful of frozen or fresh vegetables, like broccoli, spinach, or peppers, to your meal. This increases fibre and nutrient content without adding significant calories. For example, add chopped broccoli to a pasta dish or extra veggies to a chicken curry.
• Add extra protein: If a meal is low on protein, add a pre-cooked lean protein source like chicken sausage, tinned tuna, or chickpeas.
• Introduce whole grains: If your meal comes with refined grains like white rice, consider supplementing it with a side of brown rice, quinoa, or a whole-wheat side dish.

Comparison of Healthy Ready Meal Categories

Meal Category	What to Look For	Potential Issues	Best for...
Stir-Fries & Curries	Lots of visible vegetables, brown or wild rice, lean protein source (chicken, fish, tofu).	High sodium in sauces, high saturated fat from coconut milk.	Nutrient variety; adding extra veg is easy.
Chicken & Fish Dishes	Lean protein, vegetables, and whole grains.	Creamy sauces can be high in fat and calories. Sodium levels vary widely.	High-protein intake; pair with a side salad.
Pasta & Grain Bowls	Whole-wheat pasta or high-fibre grains like quinoa or farro.	Can be high in refined carbs and sodium. Cream sauces increase saturated fat.	Complex carbohydrates; add beans for extra fibre.
Plant-Based Meals	Made with whole, recognizable ingredients; check protein and fibre content.	Some vegan options can be highly processed and lack protein.	High-fibre, gut-friendly options like curries or lentil stews.

How to Find Genuinely Healthy Options

Beyond just reading the label, consider the brand's overall approach. Some companies specialize in creating genuinely healthy ready meals.

• Look for specialist brands: Brands like Field Doctor focus on high-quality, whole ingredients and often have lower sodium and saturated fat content. Other dedicated services, like Allplants (vegan) or Mindful Chef (gluten/dairy-free), also prioritize nutrition.
• Choose fresh or refrigerated over frozen (if possible): While frozen meals can be healthy, fresh or refrigerated options from reputable brands often use fewer preservatives and additives. Look at the ingredient list for whole, recognizable foods.
• Keep ingredients minimal: The shorter and more recognizable the ingredient list, the better. Avoid meals with a long list of unfamiliar ingredients, as these are often indicators of high processing.

Conclusion

Ready meals can absolutely be a part of a healthy diet, but they require a discerning eye. The convenience they offer doesn't have to come at the expense of good nutrition. By focusing on the nutritional label for key indicators like protein, fibre, sodium, and saturated fat, and being mindful of ingredients, you can make informed decisions. Remember that you can always enhance any ready meal with extra vegetables or lean protein to further boost its health benefits. Choosing wisely allows you to save time without compromising on your well-being. For more insights on making smart food choices, consider resources like the NHS Eatwell Guide or guidelines from respected organizations like CHOICE in Australia.

CHOICE: Are supermarket ready meals tasty and nutritious?

Ohio State Health & Discovery: How to choose the best ready-made foods

Frequently Asked Questions

How do I spot an unhealthy ready meal immediately?

Immediately check the saturated fat and sodium content on the nutritional label. If the saturated fat is significantly over 3g and the sodium is over 600mg per serving, it's likely a less healthy option.

Are all plant-based ready meals healthy?

No. While often high in fibre, some plant-based ready meals can be highly processed, high in sodium, or contain excessive fats and sugars. Always check the label, just as you would with any other ready meal.

What's the best way to add more vegetables to a ready meal?

The easiest way is to add a portion of frozen vegetables, such as peas, broccoli, or spinach, while the meal is heating. They cook quickly and boost the nutrient content without much effort.

Is it safe to eat ready meals from plastic trays?

Some studies have raised concerns about microplastics transferring from packaging to food, especially when heated. To minimize potential risk, it's safer to transfer the meal to a glass or microwave-safe ceramic dish before cooking.

Do health star ratings on packaging tell the whole story?

While helpful, health star ratings don't always provide the complete picture. For instance, a meal might score well on fat but be surprisingly high in sodium. Always cross-reference the health rating with the detailed nutritional information.

How can I make a ready meal more filling?

To increase satiety, add extra protein or fibre. Mix in canned beans, lentils, or a side of extra chicken, along with more vegetables or a side of whole grains like brown rice.

Are frozen vegetables as healthy as fresh ones?

Yes, in many cases, frozen vegetables can be more nutritious. They are typically frozen at the peak of ripeness, which locks in vitamins and minerals that might degrade in fresh produce over time.