How to build a balanced lunch around a ready meal
A ready meal fills part of the plate. Two simple plate models show which part, and what to buy downstairs to finish it.
Nutrition & choosing
Calories, protein and portions: how to compare meals and build a balanced day around them.
Food allergens and cross-contact: what "may contain" means and what to do
An allergen can be in a meal as an ingredient, or arrive by accident from shared kitchens and equipment. That second route, cross-contact, is what "may contain" warnings are about.
How recipe nutrition is calculated, and why it is never exact
The calories on a pack come from a lab test or from the recipe. Both are accepted methods, and both describe an average, not the exact pack in your hand.
How to compare protein in ready meals: per pack, per 100 g or per 100 kcal
The meal with more protein per pack is not always the one with more protein per gram or per calorie. Which number to trust depends on what you need from the meal.
Per pack, per 100 g, per serving: reading nutrition numbers
A meal that looks light per 100 g can be the bigger lunch per pack. What each basis tells you, how kcal relate to kJ and how to compare two meals fairly.
Raw vs cooked weight: why 100 g of chicken is two different numbers
Boiled rice roughly triples in weight, pan-fried chicken loses about a fifth. Which weight you log decides whether your calorie and protein totals are right.