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6 of the Healthiest Microwave Meals That Get a Dietitian’s Tick of Approval

People often turn to microwaveable meals as a way of getting their nutrition in, minus the fuss. Quick and easy, and with most of the effort outsourced, dietitians can’t deny the place for microwaveable meals in this busy and fast-paced world. The key, however, is to know what to look for.

There are two main factors to consider when choosing microwaveable meals:

1. Does it contain adequate protein?

Aim for 20-40g per meal. Getting enough protein will help to keep you feeling fuller for longer and aid in creating balanced blood sugar levels for more sustained energy levels.

2. What’s the sodium content?

Many brands will contain high amounts of sodium to boost flavour, but excessive sodium is not beneficial for our health. Aim for <400mg per 100g.

So, if you need some ready-to-go options in the fridge, here are six microwaveable meals that get a dietitian’s tick of approval.

6 of the Healthiest Microwave Meals

1. Dineamic

Designed by a dietitian and made by chefs, Dineamic prides itself on utilising quality produce with environmentally conscious packaging, with a Certified Carbon Neutral kitchen. With a variety of meals available - including gluten-free for our coeliac clients or FODMAP-friendly for those with IBS - this company gets our tick of approval. A quick browse of their options shows 20+ grams of protein per meal as well as 220mg of sodium or less per 100g for each meal.

2. Youfoodz

With ‘clean’, ‘balanced’ or ‘relaxed calorie’ options, there’s something for everyone in this range. Choose from home delivery or find it in your local supermarket. Youfoodz also offers breakfast meals on their menu, which is great to see. Each meal has adequate protein and <400mg sodium per 100g.

3. My Muscle Chef

This is another brand with high protein and lower sodium options. Choose from chicken, beef, lamb, seafood or plant-based options. For clients requiring a more specific and individualised approach to macronutrient composition, this company offers the option to participate in the curation of your own menu; mix and match your preferred protein, carbohydrate and veggie options. Alternatively, have their pre-existing meals delivered, or you can purchase them in select supermarkets across Australia.

4. Macros

Here’s another company with a dietitian formulated capsule menu. Protein? Tick. Sodium? Tick. Macros also offers dairy-free options for any clients with lactose intolerance, as well as no added nuts for people with allergies.

5. Fit and Healthy Chef

Partnered with local Sydney farmers, this company claims to use no additives and no refined sugars. All meal plans are portion controlled and calorie controlled, which may be a beneficial option for anyone with weight loss goals (please speak with your dietitian first). Protein content of these meals achieves the recommendation of 20+ grams per meal.

4. Food4Fitness

An extensive menu with beef, chicken, lamb, fish and vegetarian options. A browse of their menu shows that most meals meet our suggested protein and sodium targets, however, a couple do not, so be sure to check the nutrition panel when making your selections. What we like about this company is that there are gluten-free, soy-free, crustacea-free, peanut-free and egg-free modifiers available for people with allergies.


In alignment with the Healthy Plate Model, our general recommendation for good health is to fill half of your plate at each meal with colour (hello, fruits and vegetables).

To boost the nutritional content of your microwaveable meal, throw in an added handful or two of fresh or frozen mixed fruits and veggies.

Always seek the guidance of your doctor, dietitian or other qualified health professional prior to starting a new eating plan.

Explore more content like this in our series, Ask a Dietitian.

Health & Performance Collective is the brainchild of Sydney Dietitians Jessica Spendlove and Chloe McLeod. They use their 20 years of combined knowledge and skills as dietitians to work with motivated people to live and perform at their best.

Liked this? Here's how to do your weekly grocery shop with $50 or less, according to a dietitian.

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