Fitness Outcomes Australia Chicken Massaman with Coconut Turmeric Rice & Green Beans
Fitness Outcomes Australia Chicken Massaman with Coconut Turmeric Rice & Green Beans: independently scored 9.8/10 on Protein Score and 8.0/10 on Clean Score by ProteinScore.
33.6g protein per serve · 376 cal · 1.4g sugar · 872mg sodium · 350g serve.
Overview
This is a meal that solves the high-protein dinner problem without the cooking, but it doesn't pull its punches on the salt front. The standout number here is the sodium, with a single 350g tray carrying 872mg - that's around 44% of the 2000mg daily limit in one hit. It's a trade-off that demands attention, especially if you're eating these meals regularly. The ingredient story is stronger. We like to see real, identifiable protein sources, and the use of RSPCA Approved Australian chicken breast as the main event is a definite positive. It's paired with a rice and black lentil base, coconut turmeric rice, and a handful of green beans. At 26 ingredients, it's a less processed list than the typical ready meal we see, which often carries over 30 ingredients to hold everything together. Compared with the brand's Beef Bolognese & Red Lentil Fusilli, this chicken massaman has 1.1g less protein per 100g but also 1.4g less sugar. It's a slightly leaner-feeling option in the range, swapping a pasta base for rice and lentils. The calorie count is also honest, sitting at 376 calories, which is enough to qualify as a proper dinner, not just a top-up snack. Found in the chiller aisle at Coles, it's a convenient choice for a post-gym refuel or a weeknight dinner when you cannot face the kitchen. Just be mindful of that sodium figure when planning the rest of your day's meals.
Protein Score: 9.8/10
This tray lands as a reliable high-protein option in the supermarket chiller, the kind you grab when you need a guaranteed dinner-sized protein hit without guesswork. The 33.6g of protein per serve is substantial, earning it an 8.8/10 that sits comfortably above the ready meal average. The protein density is solid, clocking in at 8.9g of protein for every 100 calories. This shows the meal is well-balanced and isn't just padded out with low-cost carbs or sauce. The protein itself comes from chicken breast, a quality source that contributes to satiety far better than protein isolates or fillers would. For anyone tracking their intake, that 33.6g serve is a significant contribution towards a daily protein target. It's a strong fit for a post-training meal or a simple, filling dinner, but it's definitely not a light snack. The protein load is designed to anchor a full meal.
Clean Score: 8.0/10
The use of RSPCA Approved Australian chicken breast signals a focus on sourcing that we don't always see in the ready meal aisle. With a short list of just two additives, the meal earns a 6.7/10 for clean ingredients, which is ahead of the typical product in this category. The ingredient list totals 26 items, which is leaner than the category average. The two additives are a vegetable-based thickener (1422) to give the sauce body and a natural colour (160c) from paprika. It avoids artificial sweeteners, preservatives and flavour enhancers, which is a positive sign. While the recipe does include added brown sugar and fish sauce to create the authentic massaman flavour profile, the overall approach feels more considered than many of its freezer-aisle counterparts. It's a practical compromise for a convenient meal that heats in minutes from the chiller.
Wins
- Delivers a substantial 33.6g of protein from real chicken breast.
- A balanced meal at 376 calories, making it a genuine dinner option.
- Contains only two additives and no artificial sweeteners.
Watch outs
- High sodium at 872mg per serve, almost half the daily recommended limit.
- Contains zero grams of fibre, a missed opportunity for a whole-food feel.
- Includes added sugar in the marinade and sauce.
Ingredients
Cooked Rice & Black Lentils (31%) (Water, Rice (58%), Black Lentils (28%), Coconut Milk Solids (Milk), Turmeric, Salt), Marinated Cooked Chicken Breast (30%) (RSPCA Approved Australian Chicken Breast (98%), Sugar, Natural Colour (160c), Spice, Garlic Powder, Onion Powder, Salt), Massaman Style Curry Sauce (30%) (Water, Red Thai Curry Paste (Crustacean), Thickener (1422), Tomato Paste, Coconut Milk Solids (Milk), Coconut Cream, Brown Sugar, Natural Flavour, Fish Sauce, Salt, Herbs, Spices, Tamarind Paste), Green Beans (8.5%)
26 ingredients.
Frequently asked questions
- How much sodium does this meal contain?
- This meal contains 872mg of sodium per 350g serve. That represents approximately 44% of the 2000mg suggested daily target, which is a significant portion for a single meal. The high sodium level is likely due to the curry paste, fish sauce, and added salt used to create the rich flavour. For shoppers monitoring their intake, this is a key number to consider. We'd treat this as an occasional meal rather than a daily staple.
- Is this meal high enough in protein for a post-gym dinner?
- Yes, with 33.6 grams of protein in a single tray, it's an excellent option for a post-gym dinner. The protein comes primarily from real chicken breast, a high-quality source that aids muscle repair and satiety. This amount is well within the 'high-protein' dinner range for ready meals, making it a convenient and effective way to refuel after training. It's a substantial hit that removes the need for a separate protein shake.
- How do you heat this meal up?
- This meal is designed to be heated in the microwave directly in its tray. It's a chilled, not frozen, product, so the heating time is typically quick, usually around 4-6 minutes depending on your microwave's power. The format is built for convenience, making it ideal for a fast office lunch or a night when you don't want to cook. Just pierce the film and follow the on-pack instructions.
- Where can I buy Fitness Outcomes meals?
- Fitness Outcomes meals are typically stocked in the chilled ready meal section of major Australian supermarkets like Coles. While we've catalogued it at Coles, it may also be available at other retailers or direct from the brand's own website. Being a product from Patties Foods, it has wide distribution. We'd suggest checking the chiller aisle on your next grocery shop.
- How does this compare to other Fitness Outcomes meals?
- This Chicken Massaman offers a different profile to other meals in the range. Compared to the brand's Beef Bolognese & Red Lentil Fusilli, for instance, this meal has 1.1g less protein per 100g but also 1.4g less sugar. This reflects the difference between a chicken-and-rice base versus a beef-and-pasta one. In our view, it's one of the leaner-feeling options in the lineup.