Best High Protein Meals Under 500 Calories in Australia - Ranked 2026
High protein and under 500 calories sounds easy. Most ready meals fail at least one. We ranked the lot so you know exactly which ones actually nail both.
127 products ranked. Updated 2026-05-19.
Overview
Sorting the proper meals from the padded-out trays is what we're here. The standout performer is the Coles Perform Build Beef Ragu Bolognese, which hits a perfect Protein Score of 10.0. It delivers an athlete-grade 44.4g of protein per serve, making it a genuinely filling dinner after a big session, not just a light lunch. The top of our list is a tight race. The sibling Coles Perform Chicken Lemon Pepper also scores well, packing a solid 32.3g of protein per serve into its tray. If you're looking for an option in the freezer aisle, the Core Powerfoods Japanese Chicken Curry is right up there, delivering 40.6g of protein per serve. Ultimately, the best pick depends on where you're looking on your next supermarket shop. The Coles Perform range offers fresh-chilled convenience for the week ahead, sitting in the fridge section. For a longer-lasting backup meal you can stash away, a high-protein freezer tray like the one from Core Powerfoods is worth the trolley space.
The verdict
Coles takes the top spot with its Perform Build Beef Ragu Bolognese. It's an easy win, delivering an athlete-grade 44.4g protein per serve from real beef mince and pasta. With only two additives and just 1.6g sugar per 100g, it's clean build for a supermarket ready meal. This is the one to grab from the chiller aisle when you need a serious post-training refuel without the prep. For a different freezer-aisle pick, Core Powerfoods Japanese Chicken Curry is right up there, packing a huge 40.6g protein per serve. If you're after a leaner option with minimal sugar, the Fitness Outcomes Australia Chicken Massaman tray is a standout. It still delivers a solid 33.6g protein per serve but cuts the sugar right back to just 0.4g per 100g, making it one of the cleanest meals we scored.
Rankings
- #1. Coles Perform Chicken Lemon Pepper - Protein Score 10.0/10 · Clean Score 8.1/10 · 32.3g/serve
With a Protein Score of 10.0/10, this meal sets the standard for the entire category. It delivers an athlete-grade 44.4g of protein per serve, fuelled by real beef mince in a classic bolognese sauce. At 11.1g of protein per 100g, it's one of the densest meals we've analysed. The ingredient list is clean, listing only 2 additives, which is a rare sight on this shelf. For anyone needing a high-protein dinner refuel without the cooking, or a backup meal that actually fills the gap, this Coles Perform meal is the clear winner. Find it in the chilled ready meal section.
- #2. Coles Perform Build Beef Ragu Bolognese - Protein Score 10.0/10 · Clean Score 7.9/10 · 44.4g/serve
Shares the #1 rank with the Coles Perform Build Beef Ragu Bolognese, earning a perfect Protein Score of 10.0/10. It's a seriously lean meal, delivering a big 32.3g of protein per serve for just 107 calories per 100g. The macros are sharp, putting it right at the top of our analysis for ready meals. Beyond the big numbers, the ingredient list is clean for a pre-made meal, with just four additives noted on the label. For anyone after a high-protein, low-calorie lunch or dinner without the fuss of meal prep, this is one of the best options going. You'll find it in the chilled meals section at Coles.
- #3. Core Powerfoods Japanese Chicken Curry - Protein Score 9.9/10 · Clean Score 8.2/10 · 40.6g/serve
With a Protein Score of 9.9/10, this ready meal is right up there with the best we've analysed. It's a massive serve of protein, delivering 40.6g per serve while keeping calories lean at 110 per 100g. The ingredient list is also very tidy, with just 3 additives on the label, which is a great result for a pre-made meal. The Core Powerfoods range is built for convenience without compromising on macros. This Japanese Chicken Curry is a perfect example, hitting big protein numbers for anyone needing a quick post-training refuel or a simple work lunch. You'll find it in the freezer section at Coles.
- #4. Fitness Outcomes Australia Chicken Massaman with Coconut Turmeric Rice & Green Beans - Protein Score 9.8/10 · Clean Score 8.0/10 · 33.6g/serve
- #5. Coles Perform Portuguese Style Chicken - Protein Score 9.7/10 · Clean Score 7.8/10 · 33.3g/serve
- #6. Fast Fuel Meals Chicken Katsudon - Protein Score 9.7/10 · Clean Score 8.2/10 · 37.7g/serve
- #7. Fitness Outcomes Australia Beef Bolognese & Red Lentil Fusilli - Protein Score 9.6/10 · Clean Score 8.1/10 · 37.4g/serve
- #8. Core Powerfoods Roast Chicken - Protein Score 9.6/10 · Clean Score 7.8/10 · 43g/serve
- #9. Strength Meals Co Lift High Protein Chicken & Tomato Pasta - Protein Score 9.5/10 · Clean Score 8.3/10 · 30.5g/serve
- #10. Coles Perform Build Chipotle Chicken Burrito Bowl - Protein Score 9.5/10 · Clean Score 8.3/10 · 43.2g/serve
- #11. FroPro Sweet Chilli Chicken Protein Dumplings - Protein Score 9.5/10 · Clean Score 7.7/10 · 38.5g/serve
- #12. FroPro Protein Pot Chicken & Rice Bang Bang - Protein Score 9.4/10 · Clean Score 8.3/10 · 41.2g/serve
- #13. Fitness Outcomes Australia Beef Rendang with Brown Rice & Green Beans - Protein Score 9.4/10 · Clean Score 7.6/10 · 27.3g/serve
- #14. Youfoodz Clean Chicken & Sweet Potato with Broccoli & Peas - Protein Score 9.3/10 · Clean Score 7.0/10 · 26.1g/serve
- #15. Strength Meals Co Hearty Beef Soup - Protein Score 9.3/10 · Clean Score 8.0/10 · 20.6g/serve
- #16. Coles Perform Tandoori Chicken - Protein Score 9.3/10 · Clean Score 7.8/10 · 25.2g/serve
- #17. Core Powerfoods Going Nuts Crunchy Satay Chicken - Protein Score 9.2/10 · Clean Score 7.7/10 · 44.1g/serve
- #18. Core Powerfoods Creamy Mushroom Chicken - Protein Score 9.1/10 · Clean Score 8.4/10 · 41.4g/serve
- #19. Core Powerfoods Beef Taco Bowl - Protein Score 9.1/10 · Clean Score 7.7/10 · 37.1g/serve
- #20. My Muscle Chef Chipotle Chicken Burrito Bowl - Protein Score 9.1/10 · Clean Score 9.1/10 · 65.4g/serve
Editorial deep dive
Finding a ready meal that delivers on protein without being a salt-loaded tray of padded carbs can feel like a mission. Most are heavy on sauce and light on substance, leaving you hungry an hour later. It's the fairest measure of what you're actually paying. Our top pick, Coles Perform Build Beef Ragu Bolognese, earns its Protein Score of 10.0 by getting the fundamentals right. It leads with real Australian beef in its ragu, paired with fettuccine, delivering 11.1g of protein per 100g. With only two additives, it keeps the ingredient list for a pre-made meal. This isn't a light snack masquerading as dinner; it's a proper, balanced plate. The best performers in this lineup share a common trait: they prioritise a genuine protein source. The Coles Perform range, including its Chicken Lemon Pepper sibling, uses real chicken breast and beef. Similarly, the third-ranked Core Powerfoods Japanese Chicken Curry puts chicken front and centre, hitting a solid 11.6g of protein per 100g. These meals sidestep the trap of being mostly rice or pasta with a sprinkle of meat for show. The main trade-off you'll face at the supermarket is between the chiller and freezer aisles. The Coles Perform trays are fresh-chilled, meaning they're great for a quick dinner this week but have a shorter shelf life. In contrast, Core Powerfoods meals are freezer staples, perfect for stocking up and having a reliable backup for nights you can't face the kitchen. Your choice comes down to immediate convenience versus long-term planning. Ultimately, the best ready meals are the ones that save you time without compromising on the protein needed to refuel. For a straightforward, high-protein dinner you can grab on your next grocery run, the Coles Perform Build Beef Ragu Bolognese is the clear standout. You can find all the ready meals we scored in the chiller cabinets and freezer aisles of major supermarkets like Coles and Woolworths.
Brand-by-brand notes
Fitness Outcomes Australia
Fitness Outcomes Australia offers a small, targeted range of ready meals you'll find in major supermarket freezer aisles. With just three ready meals in our current analysis, the brand focuses on familiar, accessible flavours like curries and bolognese. They are an Australian-owned outfit, making them an easy grab-and-go option during your regular shop at Coles or Woolies. The brand's nutritionals. averaging 9.4g of protein per 100g across the range, which puts them slightly ahead of many others in the category. The Chicken Massaman with Coconut Turmeric Rice & Green Beans is the clear hero, packing 9.6g of protein per 100g and keeping sugar very low at just 0.4g per 100g. The Beef Rendang with Brown Rice & Green Beans, however, is the weakest link, with protein at a lower 7.8g per 100g. When you're choosing from the Fitness Outcomes lineup, the Chicken Massaman is the one to grab for a better protein-to-sugar ratio. While the other ready meals aren't write-offs, the gap in protein density is noticeable, especially with the Beef Rendang. You can find the range in the freezer section of most major Australian supermarkets.
Fast Fuel Meals
Fast Fuel Meals offers a tight range of ready meals found in major supermarket freezers, aiming for higher protein macros than many of their competitors. The brand doesn't have the huge footprint of Youfoodz or Strength Meals Co, but its focus on simple, protein-forward recipes gives it a clear place on the shelf. Across the 6 ready meals we've scored, the numbers are consistently strong. The brand's average of 11.4g of protein per 100g puts it well ahead of many ready meals and right in line with top performers like the category leader, Coles Perform Build Beef Ragu Bolognese. Between the two meals we see most often, the Lemon & Herb Chicken Schnitzel & Mash delivers a solid 11.9g of protein per 100g. The Chicken Katsudon is a close second, with 10.8g of protein per 100g from the label. For a quick, no-fuss meal from the supermarket, Fast Fuel Meals is a reliable pick. The protein numbers are high enough to properly contribute to your daily goals, and the sugar is kept low across the board. If you're choosing between the two main options, the Lemon & Herb Chicken Schnitzel & Mash has the slight edge on protein density and lower sugar, making it our preferred choice of the pair.
Core Powerfoods
Core Powerfoods is a familiar sight in the freezer aisle, offering a straightforward lineup of high-protein frozen meals. The brand focuses on classic recipes designed for convenience, and you'll find them stocked widely across major Australian supermarkets. Across the 19 ready meals we've scored, they consistently aim for higher protein targets than many of their freezer-aisle rivals. On the numbers, the range performs well, averaging 11.8g of protein per 100g and putting it well ahead of the category average. The Core Powerfoods Japanese Chicken Curry is a standout, delivering 11.6g of protein per 100g with a lean 1.8g of sugar per 100g. At the other end of their lineup is the Core Powerfoods Shepherd's Pie, which still packs 9.5g of protein per 100g but is the weakest of the brand's offerings we've analysed. For a quick and reliable protein hit from the freezer, Core Powerfoods is choice. Their meals generally deliver on their protein promise without getting too complicated. We'd point shoppers towards the Japanese Chicken Curry or the Parma & Mash. While none of their meals are truly poor performers, the Shepherd's Pie is the one to leave on the shelf if better options are available.
Strength Meals Co
Strength Meals Co is a familiar sight in the supermarket chiller aisle, offering a range of fresh-chilled ready meals. Unlike the frozen options that fill the freezers, these trays are designed to be eaten within the week, making them a convenient grab-and-go lunch or dinner. Across the 17 ready meals we've scored from the brand, the focus is on a balance of protein and convenience, stocked widely in major supermarkets like Coles. On the numbers, the range sits squarely on the category average with 8.3g of protein per 100g. There's a decent spread, from Lift High Protein Chicken & Tomato Pasta with 9.2g of protein per 100g, down to the weaker Chicken Laksa Soup at just 5.5g of protein per 100g. Interestingly, that same Laksa Soup is the cleanest ready meal in our entire analysis, earning a Clean Score of 9.6. For shoppers, the pick of the bunch is the Lift High Protein Chicken & Tomato Pasta. The soups are very clean but don't deliver on the protein front, so check the label if that's your priority. While Strength Meals Co offers solid convenience from the supermarket fridge, it doesn't challenge the category leader, Coles Perform Build Beef Ragu Bolognese, for the top spot.
Lean Cuisine Australia
Lean Cuisine is a freezer aisle veteran, part of the Simplot portfolio in Australia. For decades, their pitch has been simple: convenient, calorie-controlled frozen meals that take the guesswork out of a quick lunch or dinner. You'll find their full range of 11 meals we've scored in the freezer section at major supermarkets like Coles and Woolworths. On the numbers, the focus isn't on protein. The brand averages just 5.2g of protein per 100g, which is well below the category's heavy hitters. Their best performer, the Lean Cuisine Australia Ginger Chicken with Edamame & Wild Rice, only reaches 5.9g protein per 100g. At the other end, the Lean Cuisine Australia Indian Butter Chicken with Rice drops to a low 4.3g protein per 100g, making it one of the least protein-dense meals we've analysed. Our verdict is pretty straightforward. If you're chasing high protein numbers to support training, these meals aren't for you; you'd be better off with something like the category-leading Coles Perform Build Beef Ragu Bolognese. But if your goal is purely calorie management and convenience from the supermarket freezer, Lean Cuisine delivers exactly what it promises on the box.
My Muscle Chef
My Muscle Chef has made the jump from a delivery service to a genuine supermarket staple. You'll now find their fresh-chilled trays in the fridges at Coles and Woolworths, sitting alongside other grab-and-go options. This makes them a convenient pickup, but remember these aren't for the freezer, they're designed to be eaten within the week. Across the 14 ready meals we've scored, the brand averages a strong 11.8g of protein per 100g, putting them well ahead of many competitors on protein density. The My Muscle Chef Pesto Chicken Pasta leads the brand's charge with 12.7g of protein per 100g. Even their weakest performer in our analysis, the My Muscle Chef Thai Green Chicken Curry With Rice, still lands 11.2g of protein per 100g. For a high-protein meal that doesn't go overboard on sugar, the Pesto Chicken Pasta is the clear winner from their supermarket range. The fresh-chilled format is the main trade-off here, as you lose the long freezer life of other brands. If you're doing your weekly shop and need a few quick meals for the next few days, they're a solid get from the supermarket chiller.
Youfoodz
Youfoodz is one of the most visible brands in the ready meal space, dominating freezer aisles with the largest number of products in this guide. With 29 ready meals in our index, they offer a huge range of flavours, from classic roasts to their FUEL'D line. You'll find their meals in major supermarkets across Australia, making them an easy grab-and-go option for a quick dinner. On the numbers, the range is pretty middle-of-the-road. Averaging 8.2g of protein per 100g, Youfoodz sits just shy of the category benchmark and well behind leaders like the Coles Perform Build Beef Ragu Bolognese. The best of the bunch we analysed is the Clean Chicken & Sweet Potato with Broccoli & Peas, delivering 8.7g of protein per 100g. At the other end, the Loaded Pumpkin Lasagne with Creamy Bechamel Sauce is a pass, with a low 4.7g of protein per 100g. For shoppers, Youfoodz is a mixed bag where checking the label is essential. While the convenience is undeniable, the protein counts vary significantly between meals. If you're grabbing one from the supermarket freezer, the Clean Chicken & Sweet Potato is a decent pick, but don't expect it to compete with the top performers in the category. Give the lower-protein options like the lasagne a miss if a solid macro hit is what you're after.
Frequently asked questions
- What is the best high protein ready meal in Australia 2026?
- The best high protein ready meal in Australia for 2026 is the Coles Perform Build Beef Ragu Bolognese, which tops our rankings with a Protein Score of 10.0. It delivers a solid 11.1g of protein per 100g and keeps sugars low. It shares the top spot with its sibling, the Coles Perform Chicken Lemon Pepper, making the Coles Perform range a standout in Australian supermarkets for nutritionally-balanced ready meals.
- Is My Muscle Chef better than Youfoodz for high protein meals?
- We don't give nutritional advice, but on the numbers from our 2026 Australian analysis, My Muscle Chef generally offers higher protein density. For example, My Muscle Chef Pesto Chicken Pasta contains 12.7g of protein per 100g, while a comparable Youfoodz FUEL'D Mexican Chicken Burrito Bowl has 10.4g of protein per 100g. While both brands offer extensive ranges, My Muscle Chef often has the edge for pure protein content in the meals we've scored.
- Are high protein ready meals good for weight loss?
- We can't say if a ready meal is good for your specific weight loss goals, but the macros can be supportive. Meals high in protein can contribute to feeling fuller for longer, and every option in this guide is under 500 calories. For instance, the Core Powerfoods Parma & Mash provides a substantial 13.7g of protein per 100g within a controlled portion size, making it easier to track your intake.
- Is My Muscle Chef a good protein brand?
- We can't say if it's 'good' for you, but based on the data, My Muscle Chef consistently produces some of the most protein-dense ready meals available. Their Pesto Chicken Pasta packs 12.7g of protein per 100g, putting it near the top of the category for protein content. They focus on performance-oriented macros, which is reflected in their strong nutritional profiles across the meals we've analysed.
- How much protein is in FroPro pizza?
- The FroPro Pepperoni Pizza Slices contain 17.2g of protein per 100g, the highest protein density of any ready meal in this guide. This is a significant amount for a pizza-style meal. Other products in their range are also very high in protein, like the Sweet Chilli Chicken Protein Dumplings with 16.7g of protein per 100g, showing the brand's focus on protein-fortified convenience food.
- How does ProteinScore rank ready meals?
- Our Protein Score is a 0-10 rating that measures the nutritional quality of a ready meal. It rewards products with more protein per calorie and per 100g, as these are the key drivers of a good protein product. The score also penalises high levels of sugar, sodium, and saturated fat. We also calculate a separate Clean Score, which rates products based on their ingredient list, favouring those with fewer additives and artificial ingredients.
- What is the cleanest high protein ready meal?
- The cleanest ready meal we scored is the Strength Meals Co Chicken Laksa Soup, which earns the highest Clean Score of 9.6. Our Clean Score measures how processed a product is by looking at its ingredient list. A high score like this indicates a simpler recipe with minimal additives, sweeteners, or artificial ingredients, making it choice for those who prefer less-processed options.
- Which is better, Core Powerfoods or Strength Meals Co?
- Both brands offer strong options, but they excel in different areas. Core Powerfoods tends to have an edge on protein density, with meals like their Roast Chicken packing 12.3g of protein per 100g. Strength Meals Co, on the other hand, produced the cleanest meal in our analysis, with their Chicken Laksa Soup earning a top Clean Score of 9.6. Go for Core Powerfoods for higher protein, but choose Strength Meals Co for simpler ingredients.