Coles Perform Chicken Lemon Pepper
Coles Perform Chicken Lemon Pepper: independently scored 10.0/10 on Protein Score and 8.1/10 on Clean Score by ProteinScore.
32.3g protein per serve · 352 cal · 7.26g sugar · 462mg sodium · 330g serve.
Overview
This tray sits at the leaner end of the Coles Perform range, trading some of the heavier carb bases for a pea mash and carrot combination. It's a clear signal to the shopper who wants protein and veg without a pile of pasta or potato. Compared with the brand's Perform Portuguese Style Chicken, this Lemon Pepper version has a fraction less protein (0.3g per 100g) but is otherwise very similar. The protein source is real RSPCA-approved chicken breast, making up over a quarter of the meal, which we like to see. The rest of the tray is filled out with a pea mash and carrots, providing a decent fibre base. At 9.8g of protein per 100g, it's just shy of the 10.4g ready meal category average, but the per-serve number is where it shines. Sodium is moderate at 462mg per serve, which eats up around 23% of your daily 2000mg limit - a reasonable trade-off for the sheer convenience of a microwave meal that's ready in minutes. As a chilled meal, it's designed for a quick turnaround from the fridge, not the freezer. The 352-calorie count makes it a solid dinner, not just a top-up snack, especially for anyone tracking their macros tightly.
Protein Score: 10.0/10
Stacked against its sibling, the Perform Portuguese Style Chicken, this tray delivers a nearly identical protein profile. The 32.3g of protein per serve is a high-protein dinner by our standards, earning a 9.1/10 that puts it well ahead of the typical ready meal. The protein density is strong at 9.2g per 100 calories, meaning you're getting a lean meal without a huge energy cost. This efficiency is what separates a true protein meal from a carb-heavy one with a sprinkle of chicken, making it a genuinely useful tool for hitting a daily target. This lands as a legitimate post-gym refuel or a weeknight dinner when you cannot face cooking. The protein comes from real chicken breast, not powders or fillers, which is a significant quality marker in the ready meal aisle.
Clean Score: 8.1/10
A couple of thickeners are the main trade-off here, used to keep the seasoning and marinade consistent during heating. With 26 ingredients and four additives, the meal earns a 6.5/10, landing just above the average for the ready meal category. The ingredient list is headed by whole foods like peas, chicken breast, and carrot, which is a positive sign. The additives include Xanthan and Guar Gum as thickeners, plus natural colours like Turmeric and Paprika Oleoresins, rather than anything artificial. While it contains added sugar in the seasoning, it avoids artificial sweeteners entirely. For a supermarket ready meal designed for a long chilled shelf life, this is a relatively straightforward profile that prioritises real food components over heavy processing.
Wins
- A high 32.3g of protein per serve makes this a genuine post-gym meal.
- At 352 calories, it delivers a strong protein hit for a lean energy budget.
- Features real RSPCA-approved chicken breast as the primary protein source.
Watch outs
- Contains added sugar within the chicken seasoning and marinade.
- Sodium is 462mg per serve, almost a quarter of the daily recommended limit.
- Relies on gums as thickeners to maintain texture.
Ingredients
Pea Mash (52%) [Peas, Canola Oil, Salt], Cooked Chicken (27%) [RSPCA Approved Australian Chicken Breast (81%), Water, Seasoning (Sugar, Honey Powder (Maltodextrin, Honey), Salt, Maltodextrin, Lemon Powder (10%) (Lemon Juice, Maltodextrin), Oregano, Pepper (8%), Garlic Powder, Thickener (Xanthan Gum), Natural Flavouring, Acidity Regulator (Citric Acid), Natural Colour (Turmeric, Paprika Oleoresins)), Marinade (Dextrose, Potato Starch, Salt, Natural Flavouring, Onion Powder, Garlic Powder, Herb Extracts (Rosemary, Oregano, Sage), Thickener (Guar Gum)), Maize Starch, Pepper], Carrot (21%)
26 ingredients.
Frequently asked questions
- Is this meal actually filling enough for dinner?
- Yes, for most people this is a genuinely filling meal. It packs 352 calories and a substantial 32.3g of protein, which is a key driver of satiety. The inclusion of pea mash and carrots also adds 3.9g of fibre per 100g, further helping you feel full. While a professional athlete might need a larger portion, for the average person this is a solid dinner, not just a light snack.
- How does this compare to other Coles Perform meals?
- This meal is one of the higher-protein options in the Coles Perform lineup. For instance, it has a stronger protein profile than the Perform Chicken & Potatoes meal. When compared with the Perform Portuguese Style Chicken, it has fractionally less protein but is very similar overall. If hitting a high protein target is your main goal, this Lemon Pepper tray is one of the better choices in the range.
- Where can I buy this meal?
- The Coles Perform range is a house brand, so you'll find this Chicken Lemon Pepper meal in the chilled ready meal section at Coles supermarkets across Australia. It is not typically stocked at other retailers like Woolworths or Aldi. You may also find it available through Coles' online delivery service, depending on your location. It's a convenient option to grab during your weekly shop.
- How is the Protein Score calculated for this meal?
- Our Protein Score is based on a detailed analysis of the nutritional data, not just the marketing claims. We assess the protein per 100g and per serve against other ready meals we've tested. This meal's 32.3g of protein per serve is a very strong figure that places it well above the category average. The use of real chicken breast as the primary source also positively influences the final score.