Coles Perform Chicken & Potatoes
Coles Perform Chicken & Potatoes: independently scored 9.1/10 on Protein Score and 8.7/10 on Clean Score by ProteinScore.
26.9g protein per serve · 304 cal · 11.6g sugar · 595mg sodium · 350g serve.
Overview
This isn't a massive dinner, and that's the point. At just 304 calories, the Coles Perform Chicken & Potatoes tray is a genuinely light meal, designed for a post-workout refuel or a quick office lunch when you need protein without the bulk. The protein comes from real chicken breast - 20% of the meal, to be exact - backed by roasted potatoes and sweet potatoes. A creamy kale sauce binds it all together, using milk and cream rather than just water and thickeners, which gives it a bit more substance than many chiller meals. We appreciate the use of RSPCA Approved chicken, a detail that adds a layer of trust. Compared with the brand's Perform Build Chicken Pesto Gnocchi, this meal is slightly lower in protein and a touch higher in sugar. It also has a lower protein density than the average ready meal we track, which sits around 10.4g per 100g, but the per-serve protein hit is still solid. The sodium is worth noting; at 595mg per serve it accounts for nearly a third of your daily limit, so it's not one for every single day. As a chilled meal, it heats up in the microwave in minutes, making it a convenient backup to have in the fridge for a busy weeknight.
Protein Score: 9.1/10
This is the kind of meal you grab when you need a reliable protein source without the heavy calorie load. The 26.9g of protein per serve is substantial for a 304-calorie tray, earning it an 8.3/10. It's a lean, efficient way to hit your numbers after a workout or for a lighter dinner. Its protein-per-100-calorie metric is strong at 8.9g, landing it in the balanced zone and well clear of carb-padded meals. This score is ahead of the typical product in this category, showing a clear focus on delivering protein without excessive fats or sugars. The protein source is cooked chicken breast, which is exactly what you want to see. While it's not the highest protein meal in the Coles Perform range, it offers a balanced profile that suits someone needing a quick, no-fuss meal that supports their protein goals without feeling overly stuffed.
Clean Score: 8.7/10
The 25-ingredient formula, this meal sits comfortably below the category average of 32, signalling a less processed build than many rivals. The use of a natural preservative (nisin, 234) and a vegetable stock with flavouring are the main drivers of the 7.4/10 score, which is solid for a supermarket ready meal. The ingredient list is mostly recognisable whole foods: chicken breast, potatoes, sweet potato, milk, cream, and kale. The additives are minimal and serve a purpose - the preservative extends its chiller-shelf life, and the flavouring in the stock seasoning rounds out the taste. There are no artificial colours or sweeteners. This score is ahead of the category average, reflecting a meal that relies more on real ingredients than heavy-handed processing. For a convenient, microwaveable meal from a major supermarket, it represents a good trade-off between freshness and shelf stability. It's a cleaner option than many freezer-aisle alternatives.
Wins
- A solid 26.9g of protein in a 304-calorie serve.
- Made with real chicken breast, potatoes and sweet potatoes.
- Fewer ingredients (25) than the typical ready meal.
Watch outs
- Sodium is 595mg per serve, almost 30% of the daily limit.
- Under 350 calories, so it's a light meal, not a large dinner.
- Lower protein density than other meals in the Coles Perform range.
Ingredients
Creamy Kale Sauce (28.5%) [Milk, Water, Cream (Milk) (12%), Leek, Kale (4.0%), Corn Starch, Vegetable Stock Seasoning (contains Natural Flavouring), Crushed Garlic, Salt, White Pepper, Natural Preservative (234)], Roast Potatoes (25.5%) [Potato, Canola Oil, Corn Starch, Parsley, Smokey Paprika (contains Smoke Flavouring)], Roast Sweet Potatoes (25.5%) [Sweet Potato, Canola Oil], Cooked Chicken Breast (20%) [RSPCA Approved Australian Chicken Breast (96%), Potato Starch, Wheat Fibre, Yeast Extract, Citrus Extract, Salt]
25 ingredients.
Frequently asked questions
- Where can I buy this meal?
- You can find Coles Perform Chicken & Potatoes in the chilled ready meal section at Coles supermarkets. As it's a Coles own-brand product, it's primarily stocked there. It's worth checking their website for local availability, as stock can vary between stores. We'd grab it during your weekly shop.
- How much sodium does this meal contain?
- This meal contains 595mg of sodium per 350g serve. That represents about 30% of the 2000mg suggested daily limit for an adult. While it's not excessively high, it's a noticeable amount for a single meal, especially if you're mindful of your daily intake. We'd consider it a good option, but probably not one to eat every single day.
- How do I heat this meal up?
- This is a chilled meal designed for the microwave. You simply need to pierce the film and heat it for a few minutes according to the on-pack instructions. It's not suitable for oven cooking. The convenience is a key feature, making it a true chuck-in-the-microwave option for when you're short on time. It's ideal for a quick work lunch or an easy weeknight dinner.
- Is 27g of protein enough for a post-workout meal?
- Yes, with 26.9g of protein, this meal provides a substantial serve for muscle recovery after training. Many people aim for 20-30g of protein post-exercise, and this tray fits squarely in that window. The protein comes from real chicken breast, a quality source. For a convenient, pre-portioned option that requires no prep, it's a very effective post-gym refuel.
- How does this compare to other Coles Perform meals?
- This Chicken & Potatoes meal is a lighter option in the Coles Perform range, with a lower protein density than some of its siblings. For instance, the Perform Build Chicken Pesto Gnocchi has more protein per 100g. However, this meal's strength is its balance of solid protein (26.9g per serve) with low calories (304). It's a great choice if you want a lean, vegetable-focused meal rather than a heavier pasta or gnocchi dish.