If you’re a woman in your 40s, 50s, or 60s, you might be wondering: Are ready meals bad for you, especially when you’re trying to lose weight? It’s likely you’ve noticed that what worked for weight loss in your 20s and 30s simply doesn’t seem to cut it anymore.
You might be eating well, moving your body, and yet still struggling with stubborn weight gain—especially around the middle.
Sound familiar?
You’re not alone. Menopause and the hormonal changes that come with it can drastically alter how your body processes food, stores fat, and responds to exercise. And when life gets busy—balancing a demanding career, family responsibilities, and finding time for yourself—it’s easy to reach for ready meals as a quick and convenient option.
There’s often confusion around whether ready meals are “bad for you,” but the truth is, they can fit into a healthy diet if you use them wisely.
By following the 80/20 rule—where 80% of your diet comes from whole, nutrient-dense foods and 20% allows for more flexibility, including ready meals—you can enjoy the convenience of quick meals without derailing your weight loss efforts.
In this article, we’ll explore common questions around diet and weight loss during menopause, including whether ready meals are a good option and what foods will actually help you shed pounds and feel fantastic.
Are Ready Meals Really Bad for You?
This is one of the questions that comes up a lot, and we get it. After a long day of juggling work, family responsibilities, and everything else life throws your way, the idea of whipping up a healthy, home-cooked meal can feel overwhelming.
Ready meals seem like the perfect solution, but with so many different options on the shelves, it can be confusing to know whether they’re a good choice for your diet.
The truth is, not all ready meals are created equal. There are some that are packed with artificial ingredients, excessive salt, unhealthy fats, and empty calories—making them far from ideal for regular consumption. One study found that ready meals, especially those that are animal-based and cooked in an oven, have lower nutritional quality and tend to be more expensive than home-cooked meals.
However, that doesn’t mean all ready meals are bad. Some options on the market can actually fit into a balanced diet if you know what to look for.
Many ready meals now offer decent nutritional content, with high-protein, lower-sugar, and lower-fat options available that can help support your weight loss goals. It’s all about being selective and making informed choices—so while some meals are best avoided, others can be a convenient way to stay on track.
5 Tips For Finding a Healthier Ready Meal
1. Look for protein-rich options
Protein is key when it comes to feeling full and satisfied, which is crucial for managing hunger and cravings. Meals with lean proteins like chicken, turkey, or plant-based options like tofu can help you avoid over-eating.
2. Check the ingredient list
The shorter and more recognizable the ingredient list, the better. Avoid meals that are filled with preservatives, additives, and unrecognizable ingredients.
3. Watch out for salt and sugar
Keep an eye on the sodium and sugar content. You can always rinse off part of the meal, such as processed meats or sauces, to lower the sodium content
4. Add extra vegetables
Boost your meal’s nutrient content by adding extra vegetables like steamed broccoli, spinach, or a side salad. This increases your fibre intake, helps keep you full, and adds essential vitamins and minerals.
5. Reduce the Sauce
If your meal comes with a heavy, creamy sauce, try using half or less to cut down on unhealthy fats and calories. You can also swap the sauce for a drizzle of olive oil or a squeeze of lemon for a healthier alternative.
What Are Some Healthy Ready Meals?
For long-term weight loss and overall health, it’s better to prioritise whole, minimally processed foods for the majority of your meals. But on those days when you need something easy and convenient, there are healthier ready meal options that can still keep you on track.
The key, however, is not to rely on them all the time and always check the nutritional information.
Here are a few examples of healthier ready meals that can be incorporated into your diet when needed:
- M&S Naked Chicken Kebab Salad 310g (270kcal, 14.6g fat, 6.5g sugar, 21.4g protein.)
- The Gym Kitchen Chicken Tikka Masala 400g (365kcal, 6.2g fat, 13g sugar, 30g protein.)
- The Gym Kitchen Thai Green Chicken 400g (355kcal, 8.0g fat, 7.5g sugar, 31g protein.)
- Myprotein Salt & Pepper Chicken with Rice 350g (370 kcal, 7.1g fat, 3.5g sugar, 43.4g protein.)
- Myprotein Chicken & Beef Naked Burrito 350g (340 kcal, 6.2g fat, 2.5g sugar, 38.5g protein.)
Why You Don’t Need To Completely Cut Out Ready Meals
When it comes to eating for weight loss during menopause, aiming for 80% of your food intake from non-processed, healthy foods like vegetables, lean proteins, and whole foods is key to seeing real results. These nutrient-dense foods will keep you full, satisfied, and support your metabolism.
But here’s the best part: the other 20% of your diet can be flexible.
This means you can fit in your favorite treats or even grab a ready meal on those busy days without feeling guilty. By allowing yourself some freedom with your food choices, you’re more likely to stay on track in the long run, avoid the binge-restrict cycle, and still see steady progress.
It’s all about balance.
Here are three key principles to focus on:
1. Embrace Moderation, Not Restriction
One of the worst things you can do is follow a highly restrictive diet that cuts out entire food groups. Some plans will tell you to avoid carbs, fats, or even things like dairy and gluten.
Honestly, that kind of all-or-nothing mindset is a recipe for failure.
At Trinity Transformation, we encourage our clients to adopt a moderate approach using what we call the “WADS” rule—wheat, alcohol, dairy, and sugar. These are foods that tend to be high in calories and less nutrient-dense. By reducing, but not completely eliminating, these foods, you can still enjoy them in moderation without derailing your progress.
Why not eliminate them altogether?
Because banning foods leads to increased cravings, guilt, and often binge eating. We find that many high-achieving women apply their “all-or-nothing” mindset to their diet, which can cause emotional eating and yo-yo dieting. When you allow yourself a glass of wine or a piece of cake occasionally, it’s much easier to stick to a plan long-term.
2. Prioritize Protein and Vegetables
If there’s one thing you take away from this blog, let it be this: Protein is your best friend when it comes to weight loss.
Protein not only helps keep you full and satisfied, but it also supports lean muscle mass, which is essential for boosting metabolism. That means you’ll burn more calories, even at rest.
Here’s why protein is especially important during menopause:
- It helps you stay full longer, reducing the urge to snack on unhealthy options.
- It supports muscle maintenance, which tends to decline with age, leading to a slower metabolism.
Also, loading your plate with vegetables is a great way to bulk up your meals without adding excessive calories. Vegetables are rich in fiber, which aids digestion and keeps you feeling full, and they’re packed with essential vitamins and minerals.
Aim to have a good source of protein and at least 2-3 portions of vegetables in every meal. Some great sources of protein include:
- Chicken, turkey, or lean beef
- Fish like salmon or mackerel
- Plant-based options like beans, lentils, and tofu
- Greek yogurt or cottage cheese
3. Find Your “Goldilocks” Calorie Balance
Here’s another common problem many women face during menopause: eating too much or eating too little.
Eating too much is obviously going to lead to weight gain. But did you know that eating too little can also backfire?
When you drastically cut your calories, especially in combination with a high-stress lifestyle, your body can increase the production of cortisol—a stress hormone that’s notorious for promoting fat storage, particularly around the belly.
Finding that “Goldilocks” calorie balance—where you’re eating enough to fuel your body but still in a slight calorie deficit—is key to sustainable weight loss. It’s not about starving yourself or obsessively counting calories. It’s about eating the right amount for your body, your hormones, and your specific goals.
In our Fit Over 40 program, we provide personalised nutrition plans tailored to your unique needs, so you can eat the right amount for you and see consistent, long-term results without feeling deprived.
“When I started Trinity I was given my calorie allowance, and it took a while to get used to what it involved but I was absolutely amazed, you could pretty much eat anything you liked. It was amazing because I found myself trying all sorts of food that I’d never tried before.”
– Isabel, Trinity Client
A Healthier Alternative to Ready Meals
If you’re looking to reduce your reliance on ready meals while keeping things simple, here are three healthier alternatives that can save you time and help you stick to your diet plan:
1. Batch Cooking
Batch cooking is a fantastic way to ensure you have nutritious, homemade meals ready to go throughout the week. The idea is to prepare larger quantities of meals like stews, casseroles, soups, or roasted vegetables in one go and then portion them out for future use.
You can freeze individual servings or store them in the fridge, so you always have a healthy option on hand when time is tight. This method cuts down on cooking time during the week and makes it easy to avoid processed, unhealthy alternatives.
It’s especially helpful for women with busy schedules or anyone trying to stay consistent with their nutrition goals.
Tip: Choose meals that freeze well, like curries, chilli, or slow-cooked meats, and invest in some good freezer-friendly containers. You’ll be set for the week in just one cooking session!
2. Meal Planning
Meal planning can be a game changer for those looking to stay on track with their eating without having to make decisions on the fly. By planning out your meals for the week, you can ensure you’re sticking to nutritious, balanced options that fit within your dietary goals.
It also makes food shopping easier since you’ll know exactly what you need. A good meal plan will cover your meals for each day and help you avoid last-minute takeaways or reaching for unhealthy ready meals.
Tip: Take a few minutes each weekend to map out your meals for the week. Build your shopping list around this plan and prepare ingredients in advance (like chopping vegetables or marinating proteins) to make your weeknight cooking quick and effortless.
3. Repeating Meals
Another great strategy to reduce meal prep time is to simplify your food choices by repeating meals. This doesn’t mean eating the exact same thing every day, but finding a few go-to meals that you enjoy and can easily rotate throughout the week.
For example, having similar options for breakfast and lunch—like a protein-packed omelette or a chicken salad—can reduce decision fatigue and streamline your shopping list. Then you can vary your dinners for more variety and flexibility.
Tip: Keep things simple by repeating easy meals you love during the week. This removes the need to constantly think about what to cook, helping you stay consistent and avoid falling back on unhealthy choices when you’re busy.
How Trinity Can Help You Lose Weight
When it comes to sticking to diet plans and exercise, accountability and coaching are absolute game changers. The truth is, the best plan isn’t the most complex or restrictive—it’s the one you can stick to consistently.
And that’s often the hardest part. Life gets busy, motivation can disappear, and it’s easy to fall off track.
This is where coaching and accountability make all the difference. Having a coach who understands the unique challenges women face during menopause and who can provide guidance, support, and a clear plan helps you stay on track.
At Trinity Transformation, we’ve helped thousands of women finally lose weight for good, without banning the foods they love, by keeping them accountable every step of the way.
We offer:
- Personalised exercise plans focusing on Low Impact Strength Training (LIST), which is more effective than cardio for fat loss and toning after 40.
- Tailored nutrition advice that teaches you how to eat in a calorie deficit while nourishing your body with the right foods.
- 1:1 coaching and support to help you stay motivated and accountable every step of the way.
Ready to lose weight by spring and feel amazing in your clothes? Download our free guide or join our free training today to get started!
By understanding the disadvantages of ready meals and focusing on a balanced, whole-food diet, you can take control of your health and weight loss.
