How to Get Enough Protein From Ready Meals

February 10 2026, by We Feed You Author
8 min reading time

Protein is an essential macronutrient, vital for a mind-boggling array of bodily structures and functions. When we eat protein, it’s broken down into amino acids - the building blocks used to create muscle, skin, connective tissue, bones, hormones, neurotransmitters and immune system molecules.

While protein often gets wrapped up in fitness culture and supplement marketing, the reality is far more practical, and reassuring.

Most of us can meet our protein needs through real food, including well-chosen ready meals.

We Feed You Lemon & Ginger Chicken contains 40.8g protein per serve.

Protein Basics: Why Quality Matters

There are 20 different amino acids, 9 of which are considered ‘essential’ - meaning our bodies can’t make them and we must get them from food.

Different protein foods contain different amino acid profiles. For example, protein from beef has a different make-up to protein from lentils or dairy. That’s why variety is just as important as quantity when it comes to protein intake.

And yes, with a little planning, you absolutely can get enough quality protein on plant-based diets too.

👉 You can read more from dietitian Marnie Nitschke about what protein is and why it matters in our earlier article.

Spoiler alert: most people easily meet their daily protein needs without resorting to protein bars, powders or shakes.

Where Is Protein Found?

Protein is found in small amounts in many foods, but the key protein-rich sources include:

Meat, fish, chicken, seafood and eggs
Legumes (chickpeas, lentils, kidney beans) and soy foods (tofu, soy milk)
Nuts and seeds
Dairy products (milk, yoghurt, cheese)
Grains and cereals (bread, oats, quinoa) — smaller but still meaningful amounts

Eating regular meals with a mix of these foods goes a long way toward meeting protein requirements and is why We Feed You uses a wide variety of ingredients in our meals to help you achieve your nutritional goals.

This Pumpkin Fettuccine has 12g of protein, coming mainly from soy flour in the gluten-free pasta, with contributions also from dairy, pine nuts and vegetables. Whilst it is not one of our highest protein meals, it still shows how we look for ways to contribute protein in meals.

How Much Protein Do We Actually Need?

Protein needs vary depending on age, gender, body size, life stage and health status.

As a general guide, base protein requirements for healthy adults sit around:

0.8–1g of protein per kilogram of body weight per day

That looks like:

75kg male: ~60–75g protein per day
65kg female: ~50–65g protein per day

If you’d like help assessing your intake, dietitian Marnie explore this in more detail in our article on How much protein do we need?

What Does That Look Like in Real Food?

An example day providing around 75g of protein might look like this:

Breakfast: Weetbix with milk
Snack: Nuts and Greek yoghurt
Lunch: Egg sandwich on wholegrain bread
Snack: Cheese and crackers
Dinner: We Feed You Chicken and Green Vegetables

As you can see, meeting base protein needs is very achievable when eating regular meals with a variety of foods.

We Feed You Chicken and Green Vegetables contains 36g of protein per serve.

Using Ready Meals to Support Protein Intake

Many We Feed You meals are considered a [good source of protein], making them a practical option for busy lunches or easy dinners.

Vegetable-rich options such as:

Thai Green Coconut Curry (15g protein)
Pumpkin & Lentil Dahl with Brown Rice (16.5g protein)

Many meat-based meals provide well over 30g of protein per serve, including:

Lemon & Ginger Chicken (40.8g protein)
Beef Rendang Curry (38.5g protein)

With clearly labelled Nutrition Information Panels, it’s easy to understand exactly how much protein you’re getting per meal.

Is There a Benefit to Eating More Protein?

For some people — yes, there can be.

While higher-protein diets were once discouraged, large modern research reviews have found no convincing evidence of harm in healthy adults. Protein intakes of up to 2–2.5g per kilogram of body weight appear safe and may be helpful in certain situations.

You may benefit from higher protein intake if you:

Are building muscle with resistance training
Are an athlete with higher recovery needs
Are over 50 and aiming to preserve muscle and bone mass
Are recovering from surgery, illness or wounds
Want help managing appetite or blood sugar levels

Why Spreading Protein Across the Day Matters

Many people eat very little protein at breakfast and lunch, then consume most of it at dinner.

Evidence shows that spreading protein across the day — rather than loading it all into one meal — is more effective for maintaining and building muscle.

This doesn’t require supplements or complicated planning. Choosing protein-rich breakfasts, lunches, or a protein-rich ready meal can make this much easier.

Ready Meals as a Practical Protein Solution

You don’t need to meal prep every lunch or cook every dinner.

We Feed You offers a wide range of meals with generous serves of quality, lean protein from a variety of sources, helping support your protein intake while saving time and energy.

You can browse the full range of We Feed You ready meals or filter by meals that are a good source of protein.

Final Thoughts

Protein doesn’t need to be complicated — or supplemented.

For most people, real food eaten regularly is enough. Ready meals made with whole ingredients can be a reliable, time-saving way to support protein intake, especially during busy weeks or periods of increased need.

As always, before making significant dietary changes, consult your doctor or dietitian to ensure it’s right for your individual health needs.

FAQs About Protein and Ready Meals

Can ready meals provide enough protein?

Yes. Many ready meals provide a meaningful amount of protein per serve, particularly when made with quality ingredients and clearly labelled nutrition information.

👉 Explore meals that are a good source of protein

Do I need protein supplements?

Most people can meet their protein needs through regular meals and real food, without relying on bars, powders or shakes.

Is it better to spread protein across the day?

Yes. Evidence suggests spreading protein intake more evenly across meals supports muscle maintenance and synthesis more effectively than consuming most protein at dinner.

Are plant-based ready meals enough for protein?

They can be. Legumes, lentils, tofu, nuts and seeds all contribute meaningful amounts of protein when eaten in variety across the day.

How do I know how much protein is in a ready meal?

Check the Nutrition Information Panel for protein per serve, or use filters to identify meals classified as a good source of protein.