Best low-calorie ready meals from M&S, Tesco and more - taste-tested

Nutritious ready meals for busy days

The Standard's journalism is supported by our readers. When you purchase through links on our site, we may earn an affiliate commission.

Best low-calorie ready meals

M&S

Laura Forsyth9 January 2025

There’s no denying the allure of ready meals.

They’re quick, easy and ideal for those days when cooking feels like the biggest chore ever. But with so many options on the shelves, how do you pick one that ticks the boxes of being low-calorie, balanced and genuinely satisfying?

The rise of low-calorie ready meals has been driven by demand for quick, healthy options that fit into busy lifestyles. But not all meals are created equal. While calorie count is a key factor, meals should also be nutrient-dense, delicious and free from unnecessary additives.

Balance is key

It’s all about reading labels and understanding your goals. Look for meals that combine protein, complex carbs and healthy fats to keep you energised.

Personally (as a bodybuilder and gym enthusiast), I aim for meals with a minimum of 20g of protein and less than 500 calories, which can help with building muscle and still feel satisfied. A good example of this is the M&S High Protein Chicken Shawarma Box, offering 460 calories with a high protein content to help you feel full longer.

When it comes to meat-free options, try to avoid meals with long lists of artificial ingredients or preservatives. Instead, go for options like Bol Coconut Lentil Turmeric Daal, which prioritises whole foods and plant-based proteins.

Low-calorie doesn’t mean bland. Meals such as the Tesco Calorie Controlled Cod Mornay or Myprotein Firecracker Chicken with Rice deliver satisfying flavours without tipping the calorie scale.

Why low-calorie meals are so popular

Portion control is one of the main draws of these meals, particularly for those monitoring calorie intake without wanting to plan and prep each meal. They also cater to a variety of dietary needs, from vegan options to high-protein meals designed for fitness goals.

Supermarkets like M&S are leading the way with nutritious healthy ready meals, with protein and natural ingredients becoming a priority.

Speaking about the rising popularity of healthier options, an M&S spokeswoman commented: “We launched the Count on Us range 25 years ago to meet the demand for quality tasting low-calorie meals and food. Currently, we have 36 products across the range – from hot meals and pizzas to desserts and yoghurts. All of these meals are 375 calories or under and the latest products launched this January include Piri Piri Chicken; Roasted Veg, Mozerella and Tomato Pasta, and the Roasted Veg Biryani.”

How we tested

The ES Best Shopping team all approach food with different goals, which made testing these ready meals a team effort. For me, the priority is high protein to fuel muscle growth, while steering clear of unnecessary additives and keeping flavours natural. The meal needs to be filling enough to keep me energised without reaching for snacks. I often struggle to find time to cook during the week, so having a ready meal I could grab from the supermarket on the way to work proved to be super helpful.

The rest of the team, who are used to a mix of fresh salads and plenty of grab-and-go options near the office, saw this as a chance to save money and avoid the temptation of less nutritious convenience food. It was also a reminder that ready meals don’t have to mean unhealthy.

Each meal was tested for flavour, balance and how well it fits into a busy lifestyle. We looked for options that could stand up to the best fresh meals while offering convenience and value.

Best low-calorie ready meals at a glance

Best for balance: M&S High Protein Chicken Shawarma Box - £5.50, Ocado - Calories: 460
Best for comfort food: The Gym Kitchen Korean Beef Chilli - £3.75, Tesco - Calories: 403
Best for spicy flavour: Myprotein Firecracker Chicken with Rice - £4, Sainsbury's - Calories: 295
Best for a light meal: Be Good To Yourself Tomato Basil Chicken - £3.50, Sainsbury's - Calories: 351
Best for warming meal: Bol Coconut Lentil Turmeric Daal - £2.50, Amazon - Calories: 351
Best for Thai taste: Scratch Pad Thai Chicken - £4, Sainsbury's - Calories: 397
Best for peri-peri: Thrive Peri Peri Chicken & Spicy Rice for 1 - £3.95, Waitrose - Calories: 426
Best for instant stir-fry: Iceland Chicken Chow Mein - £2.50, Iceland - Calories: 328

Read on for more

M&S High Protein Chicken Shawarma Box

M&S

Best for: balance

I’ve been a fan of the healthy M&S ready meals since I began balancing gym goals with nutrition. Over time, they’ve managed to maintain their classic staples while introducing new and improved options - and the Chicken Shawarma Box is the perfect example of why their healthy range stands out.

This dish combines marinated chicken breast with bulgur wheat, lentils and red onion, all in a rich red pepper sauce and topped with fresh coriander. It’s not just tasty, it also packs 37g of protein and 38g of carbs, hitting the sweet spot for anyone prioritising fuel and recovery. Even better, it provides one of your five-a-day, all in a convenient microwaveable pack ready in four minutes.

Buy now£5.50, M&S

The Gym Kitchen Korean Beef Chilli

The Gym Kitchen

Best for: comfort food

This mildly spiced beef chilli with brown rice, broccoli, sweetcorn and green lentils is perfect after a gym session. Packed with 32g of protein, it supports muscle repair and keeps you feeling full, while its 403 calories per pack makes it an ideal choice for those watching their calorie intake.

The combination of brown rice and green lentils provides a great source of fibre, promoting digestive health and keeping you satisfied longer. Plus, it counts as two of your five a day, making it a nutritious choice that doesn't sacrifice flavour.

Buy now£3.75, Tesco

Myprotein Firecracker Chicken with Rice

Myprotein

Best for: spicy flavour

Myprotein has expanded beyond supplements and this Firecracker Chicken with Rice is the perfect low-calorie, high-protein meal for those craving a healthy, spicy kick. Each 325g portion contains 30g of protein, essential for muscle repair and recovery, while being just 295 calories, making it ideal for anyone looking to fuel up without excess calories.

The combination of chicken breast, red and green peppers, spring onions, and long-grain white rice offers a balanced mix of protein, fibre and carbs, helping keep you satisfied and energised. With a chilli rating of three, this fiery dish delivers the right amount of heat to satisfy your spice cravings. Low in fat, it supports your health goals while providing a satisfying, tasty meal.

Buy now£4, Sainsbury's

Be Good To Yourself Tomato Basil Chicken

Sainsbury's

Best for: a light meal

This is a standout choice for a healthy and satisfying ready meal. The dish serves up tender chicken in a rich tomato and basil sauce, complemented by roasted baby potatoes, offering a decent balance of flavours.

With only 351 calories per pack, it's a low-calorie option that provides 24.9g of protein, essential for muscle repair and keeping you feeling full. The easy-to-prepare microwavable or oven-cooked options make it an excellent choice for busy days, and the packaging is environmentally friendly for an added bonus.

Buy now£3, Sainsbury's

Bol Coconut Lentil Turmeric Daal

Bol

Best for: a warming dish

This is the ideal plant-based dish for a quick, nutritious and satisfying meal. Infused with the aromatic flavours of lime, lemongrass, and coconut, Bol’s creamy Thai-inspired Massaman is packed with protein-rich chickpeas and red lentils, providing 20g of protein per serving. The high fibre content (23g) and the inclusion of two of your five-a-day make it a nourishing choice for a balanced diet.

With only 369 calories per pack, it’s both low-calorie and filling. The mild chilli rating gives warmth without overpowering spice, while its vegan and vegetarian certification makes it suitable for a variety of dietary preferences. Perfect for a lunch boost or an easy dinner.

Buy now£2.50, Amazon

Sainsbury's Scratch Pad Thai Chicken

Sainsbury's

Best for: Thai taste

This flavourful meal is perfect for a quick lunch or dinner. It offers tender roasted chicken strips, rice noodles and a tangy Pad Thai sauce made from tamarind, soy sauce and fish sauce, all served with a mix of vibrant vegetables.

Each serving provides 397 calories, making it a satisfying yet low-calorie option, with 21g of protein and 5.1g of fibre. Plus it includes one of your five-a-day, so it is nutritious as well as tasty.

Buy now£4, Sainsbury's

Thrive Peri Peri Chicken and Spicy Rice for 1

Thrive

Best for: peri-peri

Perfect if you don’t have time to meal prep, this dish is both quick and nutritious. It combines spiced chicken breast pieces with cooked spicy rice, crushed peas, sweetcorn, red pepper and a zesty onion salsa. It’s a great option for those looking for a balanced, microwaveable meal that’s also freezable for added convenience.

With 426 calories per pack, it provides a healthy source of protein (26.3g) and fibre (6.6g), making it filling yet low in saturated fats and sugars. The zesty peri peri flavours are balanced by minty crushed peas, giving an upgrade on traditional rice and chicken dishes.

Buy now£3.95, Waitrose

Iceland Chicken Chow Mein

Iceland

Best for: instant stir-fry

If you fancy a classic dish without guilt, this frozen Chicken Chow Mein is a decent choice for anyone craving a quick, tasty Chinese-inspired meal. The dish offers a balanced mix of tender chicken and stir-fried noodles with vegetables, perfect for a satisfying lunch or dinner.

At 328 calories per pack, it's a good choice for anyone looking to keep meals light but still filling. It contains 23g of protein, 42.6g of carbohydrates, and 6.7g of fat, making it a hearty, well-rounded ready meal. With a slightly milder spice profile than other options, it’s a hit for those who enjoy Chinese food without the overpowering heat.

Buy now£2.50, Iceland

Verdict

We chose the M&S High Protein Chicken Shawarma Box as our ES Shopping top pick because it perfectly balances flavour, nutrition and convenience. With 37g of protein, useful carbs, and a fresh, satisfying taste, it ticks every box for a gym-goer like me.

Its vibrant mix of chicken, lentils and red pepper sauce feels filling yet healthy, making it a standout in the healthy ready-meal options.

MORE ABOUT