My Muscle Chef Thai Green Chicken Curry With Rice
My Muscle Chef Thai Green Chicken Curry With Rice: independently scored 7.3/10 on Protein Score and 8.0/10 on Clean Score by ProteinScore.
35.9g protein per serve · 443 cal · 9.9g sugar · 1270mg sodium · 320g serve.
Overview
The sodium figure is the first thing to notice, landing at 1270mg in a single 320g tray. That's almost two-thirds of the 2000mg daily limit, a significant cost for a convenience meal and something to be mindful of if you're eating these regularly. The saturated fat is also high at over 9g per serve. Beyond the numbers, the ingredient list is led by basmati rice and real chicken breast, which makes up nearly a third of the meal. Compared with its sibling, the My Muscle Chef Thai Red Chicken Curry, this green curry version has fractionally more protein and sugar. It uses coconut cream for its base, thickened with a couple of common stabilisers, and gets its flavour from a blend of green curry paste, herbs and fish sauce. With 24 ingredients, it's actually a shorter list than the typical ready meal we see, which averages around 32. This meal sits in the chilled aisle at major supermarkets, offering a straightforward microwave option for anyone who needs a substantial, high-protein dinner without turning on the stove. We see it as a solid backup meal, but the sodium content makes it a tough fit for daily eating.
Protein Score: 7.3/10
Stacked against its Thai Red Chicken Curry sibling, this green curry version packs a fraction more protein. The final serve delivers 35.9g of protein, a significant contribution to a daily target that earns it a 6.2/10. At 8.1g of protein for every 100 calories, it sits in the balanced zone - not padded with carbs, but not lean either. The score lands just below the category average for a ready meal. It's a reflection of a product that delivers a high absolute protein number but doesn't quite have the protein-per-calorie density to climb into the top tier. For someone needing a post-gym refuel or a simple weeknight dinner, that 35.9g figure is what matters most. It's a genuinely filling meal that easily clears the 30g threshold for a high-protein dinner, even if other meals in the chiller offer a more efficient protein source.
Clean Score: 8.0/10
Two stabilisers, Xanthan Gum (415) and Guar Gum (412), are the main processed additives that shape the 6.3/10 Clean Score. These are common gums used to give the coconut cream sauce its consistent texture, and are typical for a ready meal designed to be reheated. The final score sits right on the category average. This reflects a product that isn't ultra-processed but relies on some shortcuts for flavour and shelf stability, like chicken stock powder, cornflour, and fish sauce alongside the whole-food ingredients. With 24 ingredients in total, it's a less complex formulation than many supermarket meals. However, the inclusion of palm sugar as an added sugar and generic "vegetable oil" holds it back from a higher score. It's a standard trade-off for a convenience meal at this price point.
Wins
- A high-protein meal with 35.9g per serve.
- Uses real chicken breast as the primary protein source.
- Fewer ingredients (24) than the typical ready meal.
Watch outs
- Extremely high sodium at 1270mg, 64% of the daily limit.
- Contains over 9g of saturated fat per serve.
- Includes added sugar from palm sugar.
Ingredients
Basmati Rice (33%), Chicken Breast (29%), Vegetables (18%) (Green Beans (6%), Capsicum (5%), Onion, Bamboo Shoots (2.5%), Garlic, Ginger), Coconut Cream (11%) (Coconut Cream, Stabilisers (Xanthan Gum, Guar Gum)), Palm Sugar, Green Curry Paste (1%) (Crustacean, Shrimp), Herbs, Chicken Stock Powder, Cornflour, Fish Sauce (Anchovy), Vinegar, Vegetable Oil, Salt, Pepper.
24 ingredients.
Frequently asked questions
- How much sodium does this meal contain?
- This meal contains 1270mg of sodium per 320g serve. That represents approximately 64% of the 2000mg suggested daily limit, which is a very high concentration for a single meal. Most ready meals sit between 300-500mg of sodium per 100g, and this one is right at the top of that range. Due to the high sodium content, we would treat this as an occasional meal rather than a daily staple.
- Is 35.9g of protein enough for a post-gym meal?
- Yes, 35.9g of protein is a substantial amount for a post-training meal. Many people aim for 20-40g of protein after a workout to support muscle repair and growth. This single tray comfortably meets that target, making it a convenient option when you don't have time to cook. The protein comes primarily from chicken breast, a high-quality source. It's a solid choice if your main goal is hitting a high protein number without fuss.
- Where can I buy this My Muscle Chef meal?
- My Muscle Chef Thai Green Chicken Curry is stocked in the chilled ready meal aisle at Woolworths. The brand is widely distributed in major Australian supermarkets, making it a convenient option to pick up during your regular grocery shop. It may also be available to order directly from the brand's website. We recommend checking the retailer's website for current availability at your local store.
- How does this compare to the Thai Red Curry from the same brand?
- This Thai Green Curry is very similar to the Thai Red Curry from My Muscle Chef. The Green Curry has slightly more protein (11.2g vs 10.8g per 100g) and a touch more sugar. Both contain added sugar and have comparable ingredient lists and processing levels, reflected in their similar Clean Scores. The main difference will be the flavour profile. If you prefer one curry style over the other, the nutritional difference is minimal.
- How do you cook this ready meal?
- This meal is designed to be heated in the microwave for maximum convenience. You simply need to pierce the film on the tray and heat it for the time specified on the packaging, which is typically around 4-6 minutes. It is not designed for oven cooking. The single-serve tray makes it an easy option for a quick lunch at the office or a no-fuss dinner at home. We'd suggest letting it stand for a minute before eating.