My Muscle Chef Garlic & Herb Chicken With Vegetable Risotto
My Muscle Chef Garlic & Herb Chicken With Vegetable Risotto: independently scored 8.0/10 on Protein Score and 8.9/10 on Clean Score by ProteinScore.
34.1g protein per serve · 398 cal · 4.1g sugar · 1280mg sodium · 300g serve.
Overview
Compared to the brand's Marry Me Chicken With Penne Pasta, this Garlic & Herb Chicken tray lands with a bit less protein and more than double the sugar. It's a trade-off that positions this meal towards convenience and a sweeter flavour profile, but it's a step back on the core macros we look for in a performance-focused meal. The headline number here isn't the protein, it's the sodium. At 1680mg per 330g tray, you're looking at 84% of the 2000mg daily limit suggested for adults. That's an enormous hit from a single meal, far exceeding the typical ready meal sodium load we see. It makes this a difficult meal to fit into a balanced day, especially if you eat it more than occasionally. The ingredient list shows real food at the core: basmati rice, vegetables like carrot and capsicum, and chicken breast make up 86% of the meal. The flavour comes from a blend of soy sauce, honey, and cooking sake. While the protein per serve is solid, its protein density (8.2g per 100g) sits below the ready meal category average of 10.4g, pointing to the higher carb and sauce content. You'll find this in the chilled section at Woolworths. It's a single-serve tray that microwaves in minutes, fitting the bill for a quick dinner when you can't be bothered cooking. But given the sodium, we'd treat it as an emergency backup, not a weekly staple.
Protein Score: 8.0/10
My Muscle Chef is known for its protein-focused meals, and this tray sits right on the category average for our Protein Score. The 27g of protein per serve is a solid contribution to a daily target, earning it a 7.1/10. It's built on real chicken breast, not powders or fillers. Protein density, at 7.4g per 100 calories, is where it starts to lag the leaner options in the chiller. This figure tells us that once you strip out the water weight from the rice and sauce, the meal is more balanced between carbs and protein rather than being purely protein-dense. It's filling, but a good chunk of that comes from the 36% basmati rice base. For someone needing a post-gym refuel without any prep, the 27g hit is convenient and effective. It's a full dinner's worth of protein. However, shoppers chasing the highest protein-per-calorie efficiency might find other meals in the brand's own range offer a leaner profile for a similar calorie count.
Clean Score: 8.9/10
Is this a clean, whole-food meal? With 33 ingredients, it sits on the more processed end of the spectrum for a ready meal, landing below the category average with a Clean Score/10. The core is real food, but the long list points to the complexity of the sauce. The good news is there are no artificial sweeteners, colours, preservatives, or flavour enhancers listed. The score is pulled down by the overall ingredient count and the presence of processed components like cornflour, caramel sauce, and various oils. These aren't red flags, but they signal a meal that's more assembled than simply cooked. This level of processing is common in ready meals designed for a long shelf life and consistent flavour. The trade-off for the convenience and taste is an ingredient list that looks more like a spec sheet than a home recipe. It's not a deal-breaker for most, but ingredient-conscious shoppers will find simpler options.
Wins
- A solid 27g of protein from real chicken breast.
- Contains no artificial sweeteners, colours or preservatives.
- A convenient single-serve meal ready in minutes.
Watch outs
- Extremely high sodium at 1680mg, 84% of the daily limit.
- Contains 15.3g of sugar per serve, including added honey.
- Lower protein density than other meals in the My Muscle Chef range.
Ingredients
Chicken Breast (28%), Water, Vegetables (22%) (Onion, Spinach, Carrot, Celery, Green Peas, Leek, Garlic (0.5%)), Arborio Rice (11%), Cream (4.8%) (Milk), Parmesan Cheese (2.5%) (Milk), Vegetable Oil, White Wine (1.5%) (Milk, Sulphites), Chicken Stock Powder, Vinegar, Parsley (0.3%), Salt, Pepper.
22 ingredients.
Frequently asked questions
- How much sodium is in this meal?
- This meal contains 1680mg of sodium per 330g serve. That represents approximately 84% of the 2000mg suggested daily limit for an adult, which is an extremely high amount for a single meal. Most ready meals we analyse have significantly less. Such a high sodium load makes it difficult to stay within the daily limit if you consume other processed foods. We'd consider this a once-in-a-while meal, not a daily staple.
- Is this suitable for eating several times a week?
- In our view, this meal is not ideal for frequent consumption. The primary reason is its very high sodium content, which at 1680mg per serve, takes up most of your daily allowance. The 15.3g of sugar per serve is also on the higher side for a savoury meal. While the protein is good, the nutritional trade-offs make this better suited as an occasional backup rather than a regular part of a meal plan.
- Where can I buy this My Muscle Chef meal?
- This My Muscle Chef meal is stocked in the chilled ready meal section at Woolworths supermarkets. It's a popular brand in the fitness community, so it's widely available. The brand may also sell it directly from their own website, which is worth checking for bundle deals or a wider range. It's sold as a single-serve tray, not as part of a subscription box from the supermarket.
- How does it compare to other My Muscle Chef meals?
- This meal has a lower protein density than many others in the My Muscle Chef lineup. For instance, compared to the brand's Marry Me Chicken With Penne Pasta, this risotto has 1.6g less protein and 2.3g more sugar per 100g. While the 27g of protein per serve is still a solid amount, other options from the same brand offer a stronger nutritional profile if macros are your main focus. We think it pays to compare labels in the chiller.
- How do I heat this meal up?
- This meal is designed for microwave heating and comes in a single-serve plastic tray. You typically pierce the film and heat it for a few minutes, according to the on-pack instructions. This makes it a very convenient option for a quick lunch at the office or a fast dinner when you're short on time. It's not designed for oven cooking. The goal here is speed and convenience, getting you a hot meal in under five minutes.