Five Ready Meals Packed with Flavour and Nutrition

Posted by Tracey Emney on

It’s 6:00pm and it’s still dark outside! Whilst Spring is only around the corner, if you’re from Melbourne, like us, it still feels a long way away. We are all looking forward to longer day light hours, wearing less clothes and enjoying ice-cream. However, it is still the time for comfort food - hot cocoa, cosy knits, UGG boots, and best of all – nourishing hot meals.

This winter we have all experienced the additional challenge of rising costs. This includes the highest increase on vegetable prices in recent times due to a reduction in supply and strong export demand (1). Green beans which used to be about $5 per kg have been seen at $40.99, broccoli which you should get for now more than $3.90 has been seen at a ridiculous $14.99 and the examples continue. The rising cost of vegetables certainly makes it challenging to get a wide range of nutrients found in a diet with lots of variety and colour.

This is where We Feed You can help. Our meals offer a great variety of vegetables and food groups, whilst also packed with flavour and nutrients. To get you through these challenging times, we have recommended five We Feed You meals to give you a wide range of nutrients but ticks the box when it comes to satisfaction.
Let’s take a look and the meals and why we believe they should be in your cart.


  1. Pumpkin & Lentil Dahl w/ Spinach, Yoghurt & Spiced Cauliflower
When we think of winter meals, we think of roasted vegetables. This meal is packed with plenty of vegetables, whole grains and legumes.  The coconut yoghurt adds a touch of sweetness and very gentle creamy coconut flavour whilst keeping this meal suitable for anyone following a lactose free or vegan diet. The meal is also gluten, onion & garlic free.
The dahl is served with roasted broccoli and cauliflower. These vegetables are rich sources of fibre which supports a healthy digestive system and helps to maintain cholesterol and blood sugar levels (2). They have good amounts of vitamin C which supports the growth, development, and repair of the body (3). Lastly, they have significant amounts of folate, potassium, and copper (4) (5). What’s not to love about this meal?

2. Aromatic Fish Curry w/ Fresh Turmeric, Tomato & Brown Rice

Warm up with this delectable Southern India inspired fish curry that is gorgeously fragrant and delicately spiced. This meal is full of wonderful spices such as mustard seeds, coriander power and chilli flakes, combined with the creaminess of coconut milk, tender fish and a slight tang from tamarind. It is also gluten and lactose free. Blue Grenadier (fish) is the star of the meal, which is a good source of protein and low in fat (6). That is not the only thing great about this meal.


Did you know what is the difference between brown rice and white rice? Milling. Brown rice is a whole grain, while white rice only contains the endosperm (7). This one difference is actually huge! It removes the parts of the grain that contains the most nutrients, thus reducing the amount of fibre and nutrients in white rice (7). Bran is the part that provides fibre, vitamin B, and antioxidants (8). While germ contains B vitamins and is rich in protein (9). Lastly, endosperm contains mostly carbohydrates, proteins, and small amounts of vitamins (7).

3. Tofu Laksa w/ Rice Noodles and Vegetables
Here’s a dish that you can eat for lunch or dinner. Just talking about the combination of lemongrass, ginger, turmeric, chilli, and coconut is enough to start you salivating. The meal is flavourful, aromatic and creamy with the lemongrass and Vietnamese mint adding a fresh taste. It is rich and comforting, perfect for a cold day. It is suitable for anyone following a low FODMAP, vegan, lactose free, and gluten free diet.  

Tofu is a great source of plant protein. It is one of the few plant sources of complete protein, which means it contains all the nine essential amino acids the body needs (e.g. for growth, nutrient absorption, and energy production) (10).

4. Chilli Beef Con Carne
There is nothing more comforting than a warm bowl of chilli beef con carne. This is a must to add to your winter dinner ideas. Pair it with baked potatoes or tortilla chips. This meal has bold flavours with spices like cumin, smoked paprika, and coriander, while the chipotle sauce gives the meal a gorgeous punch of flavour. It is also free from gluten, lactose, onion, and garlic. We use lean minced beef in this dish which is a good source of protein, vitamin B12, zinc, and iron (11). However, moderate consumption of lean meat is recommended.
The recommended daily number of serves for lean meat, poultry, fish, eggs, nuts and seeds (12):
Men (19-50 yrs old): 3 serves
Women (19-50 yrs old): 2 1/2 serves
A serve of cooked lean red meat is approximately 65g.
Chilli Beef Con Carne. We Feed You ready meal

5. Roast Pumpkin and Grain Salad w/ Chickpeas

Don’t skip your salad this winter or spring. This warm salad has a wonderful combination of flavours and textures from white quinoa, brown rice, green and black lentils, and chickpeas. The chunks of pumpkin are sweet, juicy, and roasted to perfection, complimented with the creaminess and salty taste of feta cheese, and lightly dressed with honey and lemon juice. The salad is suitable for anyone following a gluten free diet.   
It will give you the comfort you crave in winter and can be eaten as a hearty meal.  Alternatively, add pan-fried tofu or halloumi to complete a vegetarian dinner meal or share the meal between two and serve with roasted chicken or baked fish. Suitable in the warmer months with a serve of salad greens.


Pumpkin and Grain Salad. We Feed You ready meal

Let's talk about the green and black lentils in this meal, because we can't get enough of this wonderful plant protein. They are high in fibre, protein, folate, and a good source of iron (13). Combined with pumpkin, red capsicum, quinoa, chickpeas, seeds, and brown rice? This meal is perfect! 
Guest author
Angelyn Sigua is completing her Bachelor of Nutrition Science and has reviewed the We Feed You range of meals and chosen her top five meals when it comes to flavour and nutrition. 

  1. Australian Bureau of Statistics. Consumer Price Index, Australia [Internet]. Australian Bureau of Statistics; 2022. Available from:
  2. Barber T, Kabisch S, Pfeiffer A, Weickert M. The Health Benefits of Dietary Fibre. Nutrients. 2020;12(10):3209. DOI: 10.3390/nu12103209
  3. Carr A, Maggini S. Vitamin C and Immune Function. Nutrients. 2017;9(11):1211. DOI: 10.3390/nu9111211
  4. Food Standards Australia & New Zealand. F001277: F001905: Broccoli, fresh, raw [Internet]. Food Standards Australia & New Zealand; n.d. Available from:
  1. Food Standards Australia & New Zealand. F002378: Cauliflower, fresh, raw [Internet]. Food Standards Australia & New Zealand; n.d. Available from:
  1. Food Standards Australia & New Zealand. F001277: Blue grenadier, flesh, raw [Internet]. Food Standards Australia & New Zealand; n.d. Available from:
  1. Zahra N, Jabeen S. Brown Rice as Useful Nutritional Source. Pak. J. Agric. Sci. [Internet]. 2020;33(3). DOI: 10.17582/journal.pjar/2020/33.3.445.453
  1. Stevenson L, Phillips F, O'sullivan K, Walton J. Wheat bran: its composition and benefits to health, a European perspective. Int J Food Sci Nutr. 2012;63(8):1001-1013. DOI: 10.3109/09637486.2012.687366
  1. Brestenský M, Nitrayová S, Patráš P. Wheat Germs and their Protein Quality for Human Nutrition. Nutr. Food Sci. 2019;8(5). DOI: 10.19080/NFSIJ.2019.08.555746.
  2. Gorissen S, Crombag J, Senden J, Waterval W, Bierau J, Verdijk L et al. Protein content and amino acid composition of commercially available plant-based protein isolates. Amino Acids. 2018;50(12):1685-1695. DOI: 10.1007/s00726-018-2640-5
  3. Food Standards Australia & New Zealand. F000666: Beef, mince, lower fat, raw [Internet]. Food Standards Australia & New Zealand; n.d. Available from:
  1. National Health and Medical Research Council. Recommended number of serves for adults [Internet]. Australian Government; 2015. Available from:
  2. Padovani R, Lima D, Colugnati F, Rodriguez-Amaya D. Comparison of proximate, mineral and vitamin composition of common Brazilian and US foods. J Food Compost Anal. 2007;20(8):733-738. DOI: 10.1016/j.jfca.2007.03.006

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