High-protein ready meals
Chilled and frozen ready meals ranked by protein per dollar, with the protein in the whole pack and protein per 100 kcal from the label.
38 products · prices last checked 22 October 2026Built by an Accredited Practising Dietitian How it works
- Check protein per pack: the useful number for a meal.
- Ready meals are often high in sodium, so check the panel.
- Batch-cooking mince, legumes or tinned fish is usually cheaper per meal.
The list
My Muscle Chef Chipotle Chick Burrito Bowl Chilled Meal 450g
Woolworths · 450g
65 g protein per pack · 706 kcal · 9.2 g per 100 kcal
$11.95
$11.95 per serve · 65 g protein$5.50 for 30 g protein5.5 g protein per $1$2.66 per 100 g · 14 g protein
5.5 g protein per $1$11.95 per serve · 5.5 g protein per $1$11.95 per serve157 kcal per 100 g
My Muscle Chef Asian Chicken Stir Fry With Hokkien Noodles 445g
Woolworths · 445g
56 g protein per pack · 610 kcal · 9.1 g per 100 kcal
$11.95
$11.95 per serve · 56 g protein$6.46 for 30 g protein4.7 g protein per $1$2.69 per 100 g · 12 g protein
4.7 g protein per $1$11.95 per serve · 4.7 g protein per $1$11.95 per serve137 kcal per 100 g
Health & Vitality Fit Beef Rendang 350g
ALDI · 350g
30 g protein per pack · 329 kcal · 9.1 g per 100 kcal
$6.69
$6.69 per serve · 30 g protein$6.67 for 30 g protein4.5 g protein per $1$1.91 per 100 g · 8.6 g protein
4.5 g protein per $1$6.69 per serve · 4.5 g protein per $1$6.69 per serve94 kcal per 100 g
Strength Meals Co Lift High Protein Beef Bolognese Pasta 330g
Woolworths · 330g
30 g protein per pack · 535 kcal · 5.7 g per 100 kcal
$7.00
$7.00 per serve · 30 g protein$6.91 for 30 g protein4.3 g protein per $1$2.12 per 100 g · 9.2 g protein
4.3 g protein per $1$7.00 per serve · 4.3 g protein per $1$7.00 per serve162 kcal per 100 g
Strength Meals Co Lift High Protein Chicken & Tomato Pasta 330g
Woolworths · 330g
30 g protein per pack · 406 kcal · 7.5 g per 100 kcal
$7.00
$7.00 per serve · 30 g protein$6.91 for 30 g protein4.3 g protein per $1$2.12 per 100 g · 9.2 g protein
4.3 g protein per $1$7.00 per serve · 4.3 g protein per $1$7.00 per serve123 kcal per 100 g
My Muscle Chef Beef Stroganoff 405g
Woolworths · 405g
60 g protein per pack · 616 kcal · 9.8 g per 100 kcal
$13.95
$13.95 per serve · 60 g protein$6.93 for 30 g protein4.3 g protein per $1$3.44 per 100 g · 15 g protein
4.3 g protein per $1$13.95 per serve · 4.3 g protein per $1$13.95 per serve152 kcal per 100 g
Strength Meals Co Lift High Protein Chipotle Chicken 330g
Woolworths · 330g
30 g protein per pack · 396 kcal · 7.6 g per 100 kcal
$7.00
$7.00 per serve · 30 g protein$6.99 for 30 g protein4.3 g protein per $1$2.12 per 100 g · 9.1 g protein
4.3 g protein per $1$7.00 per serve · 4.3 g protein per $1$7.00 per serve120 kcal per 100 g
Fitness Outcomes High Protein Pesto Chicken Penne 350g
Woolworths · 350g
33 g protein per pack · 434 kcal · 7.5 g per 100 kcal
$7.90
$7.90 per serve · 33 g protein$7.29 for 30 g protein4.1 g protein per $1$2.26 per 100 g · 9.3 g protein
4.1 g protein per $1$7.90 per serve · 4.1 g protein per $1$7.90 per serve124 kcal per 100 g
Fitness Outcomes High Protein Chicken Fettuccine 350g
Woolworths · 350g
31 g protein per pack · 406 kcal · 7.7 g per 100 kcal
$7.90
$7.90 per serve · 31 g protein$7.62 for 30 g protein3.9 g protein per $1$2.26 per 100 g · 8.9 g protein
3.9 g protein per $1$7.90 per serve · 3.9 g protein per $1$7.90 per serve116 kcal per 100 g
Strength Meals Co Frozen Italian Pork Pasta High Protein 350g
Woolworths · 350g
37 g protein per pack · 588 kcal · 6.3 g per 100 kcal
$9.50
$9.50 per serve · 37 g protein$7.67 for 30 g protein3.9 g protein per $1$2.71 per 100 g · 11 g protein
3.9 g protein per $1$9.50 per serve · 3.9 g protein per $1$9.50 per serve168 kcal per 100 g
My Muscle Chef Chicken Vodka Penne High Protein 350g
Woolworths · 350g
44 g protein per pack · 620 kcal · 7.2 g per 100 kcal
$11.95
$11.95 per serve · 44 g protein$8.06 for 30 g protein3.7 g protein per $1$3.41 per 100 g · 13 g protein
3.7 g protein per $1$11.95 per serve · 3.7 g protein per $1$11.95 per serve177 kcal per 100 g
Coles Perform High Protein Beef Ragu Bolognese
Coles · 400g
44 g protein per pack · 452 kcal · 9.8 g per 100 kcal
$12.00
$12.00 per serve · 44 g protein$8.11 for 30 g protein3.7 g protein per $1$3.00 per 100 g · 11 g protein
3.7 g protein per $1$12.00 per serve · 3.7 g protein per $1$12.00 per serve113 kcal per 100 g
My Muscle Chef Pro Tandoori Chicken With Broccoli & Potatoes 390g
Woolworths · 390g
51 g protein per pack · 402 kcal · 12.7 g per 100 kcal
$13.95
$13.95 per serve · 51 g protein$8.20 for 30 g protein3.7 g protein per $1$3.58 per 100 g · 13 g protein
3.7 g protein per $1$13.95 per serve · 3.7 g protein per $1$13.95 per serve103 kcal per 100 g
Coles Perform High Protein Butter Chicken
Coles · 410g
44 g protein per pack · 488 kcal · 9.0 g per 100 kcal
$12.00
$12.00 per serve · 44 g protein$8.21 for 30 g protein3.6 g protein per $1$2.93 per 100 g · 11 g protein
3.6 g protein per $1$12.00 per serve · 3.6 g protein per $1$12.00 per serve119 kcal per 100 g
My Muscle Chef Chicken & Chorizo Spiral Pasta 370g
Woolworths · 370g
44 g protein per pack · 625 kcal · 7.0 g per 100 kcal
$11.95
$11.95 per serve · 44 g protein$8.21 for 30 g protein3.6 g protein per $1$3.23 per 100 g · 12 g protein
3.6 g protein per $1$11.95 per serve · 3.6 g protein per $1$11.95 per serve169 kcal per 100 g
My Muscle Chef Pro Teriyaki Chicken Chilled Meal 375g
Woolworths · 375g
50 g protein per pack · 450 kcal · 11.1 g per 100 kcal
$13.95
$13.95 per serve · 50 g protein$8.39 for 30 g protein3.6 g protein per $1$3.72 per 100 g · 13 g protein
3.6 g protein per $1$13.95 per serve · 3.6 g protein per $1$13.95 per serve120 kcal per 100 g
Coles Perform High Protein Beef Lasagne
Coles · 450g
42 g protein per pack · 554 kcal · 7.6 g per 100 kcal
$12.00
$12.00 per serve · 42 g protein$8.52 for 30 g protein3.5 g protein per $1$2.67 per 100 g · 9.4 g protein
3.5 g protein per $1$12.00 per serve · 3.5 g protein per $1$12.00 per serve123 kcal per 100 g
My Muscle Chef Pesto Chicken Pasta Chilled Meal 330g
Woolworths · 330g
42 g protein per pack · 518 kcal · 8.1 g per 100 kcal
$11.95
$11.95 per serve · 42 g protein$8.55 for 30 g protein3.5 g protein per $1$3.62 per 100 g · 13 g protein
3.5 g protein per $1$11.95 per serve · 3.5 g protein per $1$11.95 per serve157 kcal per 100 g
My Muscle Chef Satay Chicken With Basmati Rice & Green Peas 330g
Woolworths · 330g
42 g protein per pack · 515 kcal · 8.1 g per 100 kcal
$11.95
$11.95 per serve · 42 g protein$8.55 for 30 g protein3.5 g protein per $1$3.62 per 100 g · 13 g protein
3.5 g protein per $1$11.95 per serve · 3.5 g protein per $1$11.95 per serve156 kcal per 100 g
My Muscle Chef Marry Me Chicken with Penne Pasta 415g
Woolworths · 415g
41 g protein per pack · 639 kcal · 6.4 g per 100 kcal
$11.95
$11.95 per serve · 41 g protein$8.82 for 30 g protein3.4 g protein per $1$2.88 per 100 g · 9.8 g protein
3.4 g protein per $1$11.95 per serve · 3.4 g protein per $1$11.95 per serve154 kcal per 100 g
My Muscle Chef Thai Red Chicken Curry 375g
Woolworths · 375g
40 g protein per pack · 544 kcal · 7.4 g per 100 kcal
$11.95
$11.95 per serve · 40 g protein$8.86 for 30 g protein3.4 g protein per $1$3.19 per 100 g · 11 g protein
3.4 g protein per $1$11.95 per serve · 3.4 g protein per $1$11.95 per serve145 kcal per 100 g
My Muscle Chef High Protein Beef Massaman Curry 400g
Woolworths · 400g
40 g protein per pack · 616 kcal · 6.5 g per 100 kcal
$11.95
$11.95 per serve · 40 g protein$8.97 for 30 g protein3.3 g protein per $1$2.99 per 100 g · 10 g protein
3.3 g protein per $1$11.95 per serve · 3.3 g protein per $1$11.95 per serve154 kcal per 100 g
Woolworths High Protein Shawarma Style Chicken Bowl 350g
Woolworths · 350g
36 g protein per pack · 420 kcal · 8.6 g per 100 kcal
$11.00
$11.00 per serve · 36 g protein$9.15 for 30 g protein3.3 g protein per $1$3.14 per 100 g · 10 g protein
3.3 g protein per $1$11.00 per serve · 3.3 g protein per $1$11.00 per serve120 kcal per 100 g
Woolworths High Protein Creamy Cajun Chicken Bowl 350g
Woolworths · 350g
36 g protein per pack · 410 kcal · 8.7 g per 100 kcal
$11.00
$11.00 per serve · 36 g protein$9.24 for 30 g protein3.2 g protein per $1$3.14 per 100 g · 10 g protein
3.2 g protein per $1$11.00 per serve · 3.2 g protein per $1$11.00 per serve117 kcal per 100 g
Woolworths High Protein Chipotle Chicken Burrito Bowl 350g
Woolworths · 350g
35 g protein per pack · 416 kcal · 8.5 g per 100 kcal
$11.00
$11.00 per serve · 35 g protein$9.33 for 30 g protein3.2 g protein per $1$3.14 per 100 g · 10 g protein
3.2 g protein per $1$11.00 per serve · 3.2 g protein per $1$11.00 per serve119 kcal per 100 g
Woolworths High Protein Satay Chicken With Brown Rice & Beans 350g
Woolworths · 350g
35 g protein per pack · 514 kcal · 6.9 g per 100 kcal
$11.00
$11.00 per serve · 35 g protein$9.33 for 30 g protein3.2 g protein per $1$3.14 per 100 g · 10 g protein
3.2 g protein per $1$11.00 per serve · 3.2 g protein per $1$11.00 per serve147 kcal per 100 g
Woolworths High Protein Teriyaki Chicken Bowl 350g
Woolworths · 350g
35 g protein per pack · 444 kcal · 7.9 g per 100 kcal
$11.00
$11.00 per serve · 35 g protein$9.42 for 30 g protein3.2 g protein per $1$3.14 per 100 g · 10 g protein
3.2 g protein per $1$11.00 per serve · 3.2 g protein per $1$11.00 per serve127 kcal per 100 g
My Muscle Chef Spaghetti Bolognese 330g
Woolworths · 330g
38 g protein per pack · 502 kcal · 7.5 g per 100 kcal
$11.95
$11.95 per serve · 38 g protein$9.53 for 30 g protein3.1 g protein per $1$3.62 per 100 g · 11 g protein
3.1 g protein per $1$11.95 per serve · 3.1 g protein per $1$11.95 per serve152 kcal per 100 g
My Muscle Chef Thai Green Chicken Curry With Rice 320g
Woolworths · 320g
36 g protein per pack · 451 kcal · 7.9 g per 100 kcal
$11.95
$11.95 per serve · 36 g protein$9.99 for 30 g protein3.0 g protein per $1$3.73 per 100 g · 11 g protein
3.0 g protein per $1$11.95 per serve · 3.0 g protein per $1$11.95 per serve141 kcal per 100 g
My Muscle Chef Creamy Basil & Parmesan Chicken 415g
Woolworths · 415g
41 g protein per pack · 506 kcal · 8.0 g per 100 kcal
$13.95
$13.95 per serve · 41 g protein$10.29 for 30 g protein2.9 g protein per $1$3.36 per 100 g · 9.8 g protein
2.9 g protein per $1$13.95 per serve · 2.9 g protein per $1$13.95 per serve122 kcal per 100 g
My Muscle Chef Creamy Chicken & Mushroom Pasta 320g
Woolworths · 320g
35 g protein per pack · 541 kcal · 6.4 g per 100 kcal
$11.95
$11.95 per serve · 35 g protein$10.36 for 30 g protein2.9 g protein per $1$3.73 per 100 g · 11 g protein
2.9 g protein per $1$11.95 per serve · 2.9 g protein per $1$11.95 per serve169 kcal per 100 g
My Muscle Chef Chipotle Beef & Tex Mex Rice 400g
Woolworths · 400g
40 g protein per pack · 520 kcal · 7.8 g per 100 kcal
$13.95
$13.95 per serve · 40 g protein$10.37 for 30 g protein2.9 g protein per $1$3.49 per 100 g · 10 g protein
2.9 g protein per $1$13.95 per serve · 2.9 g protein per $1$13.95 per serve130 kcal per 100 g
Strength Meals Co Frozen Spaghetti Bolognese High Protein 350g
Woolworths · 350g
27 g protein per pack · 399 kcal · 6.8 g per 100 kcal
$9.50
$9.50 per serve · 27 g protein$10.42 for 30 g protein2.9 g protein per $1$2.71 per 100 g · 7.8 g protein
2.9 g protein per $1$9.50 per serve · 2.9 g protein per $1$9.50 per serve114 kcal per 100 g
My Muscle Chef Mexican Pulled Chicken & Brown Rice 430g
Woolworths · 430g
40 g protein per pack · 520 kcal · 7.7 g per 100 kcal
$13.95
$13.95 per serve · 40 g protein$10.45 for 30 g protein2.9 g protein per $1$3.24 per 100 g · 9.3 g protein
2.9 g protein per $1$13.95 per serve · 2.9 g protein per $1$13.95 per serve121 kcal per 100 g
Strength Meals Co High Protein Chicken Pad Thai 350g
Woolworths · 350g
30 g protein per pack · 350 kcal · 8.6 g per 100 kcal
$10.50
$10.50 per serve · 30 g protein$10.47 for 30 g protein2.9 g protein per $1$3.00 per 100 g · 8.6 g protein
2.9 g protein per $1$10.50 per serve · 2.9 g protein per $1$10.50 per serve100 kcal per 100 g
My Muscle Chef Thai Satay Beef & Basmati Rice 390g
Woolworths · 390g
40 g protein per pack · 534 kcal · 7.4 g per 100 kcal
$13.95
$13.95 per serve · 40 g protein$10.53 for 30 g protein2.9 g protein per $1$3.58 per 100 g · 10 g protein
2.9 g protein per $1$13.95 per serve · 2.9 g protein per $1$13.95 per serve137 kcal per 100 g
$12.00
$12.00 per serve · 27 g protein$13.36 for 30 g protein2.2 g protein per $1$3.43 per 100 g · 7.7 g protein
2.2 g protein per $1$12.00 per serve · 2.2 g protein per $1$12.00 per serve87 kcal per 100 g
My Muscle Chef Lo-cal Honey Soy Chicken With Rice & Vegetables 330g
Woolworths · 330g
24 g protein per pack · 370 kcal · 6.4 g per 100 kcal
$11.95
$11.95 per serve · 24 g protein$15.08 for 30 g protein2.0 g protein per $1$3.62 per 100 g · 7.2 g protein
2.0 g protein per $1$11.95 per serve · 2.0 g protein per $1$11.95 per serve112 kcal per 100 g
How much protein do you need?
Enter your weight for a general daily range.
General ranges from the NHMRC Nutrient Reference Values and published position statements (see sources). Not individual advice.
Questions
What's the best value high-protein ready meal?
On 22 October 2026, My Muscle Chef Chipotle Chick Burrito Bowl Chilled Meal 450g (Woolworths) gave 5.5 g protein per $1.
Which ready meal has the most protein?
My Muscle Chef Chipotle Chick Burrito Bowl Chilled Meal 450g (Woolworths) with about 65 g protein in the pack.
Which ready meal has the most protein per calorie?
My Muscle Chef Pro Tandoori Chicken With Broccoli & Potatoes 390g (Woolworths) at 12.7 g protein per 100 kcal.
Are ready meals good value for protein?
They cost more per gram of protein than cooking from mince, eggs, legumes or tinned fish, but can be cheaper than takeaway. Batch-cooking one of our recipes is usually cheaper still.
What should I check on the label?
Protein per pack, calories and sodium. Many ready meals are high in salt.
