They might seem like a much-deserved indulgence — while also being a budget-conscious option.
But many supermarket dine-at-home meal deals — which typically include a starter, main course, side dish, desert and sometimes wine for between £10 and £12 — contain almost an adults recommended calories for an entire day day, MailOnline has discovered.
Our audit of more than 100 products from five major supermarket’s, Waitrose, Sainsbury’s, ASDA and Tesco, revealed the meal deals often amounted to a belt-busting 1,952 calories in total.
For context, the average woman is advised to have 2,000 per day to maintain a healthy weight and a third of the 2,500 recommended for the typical man.
Our investigation comes after the University of Birmingham found about 93 per cent of dine-in supermarket meal deals exceed the Governments’ recommended limit of 600 calories per person for dinner.
We found several of the main courses alone, offered as part of meal-deals, were more than 600 calories in a portion.
Supermarkets advertise the dinner deals as an alternative to more expensive restaurant dinning.
Although it is a cheaper option, nutritionists warn the ‘surprisingly high’ amount of calories make them not the healthiest of choices and should be considered a ‘treat’.
ASDA steak dinner same as FOUR Big Macs
At ASDA customers are advertised a meal deal for £10 that serves two. The offer includes a starter, main, side and a dessert.
While there are healthier options including a vegetable medley (94 cal), a fish pie (349 cal) or Rump steak (300 cal), the options also include Macaroni Cheese (741 cal) and Sticky Toffee Pudding (479 cal).
If a customer chose the Goat’s Cheese & Caramelised Onion Tarts for a starter (417 cal), the British Steak & Ale Pies (698 cal) as the main with a side of Buttery Maris Piper Mash (266 cal) and finished off the meal with a Melt in the Middle Belgian Chocolate Pudding (571 cal), they would be consuming a whopping 1,952 calories.
To put that in perspective that’s the equivalent to eating approximately four McDonalds Big Mac’s (493 cal).
M&S meal three quarters of a woman’s total daily limit
M&S offers a £12 deal which includes a main and a side and customers can choose between a starter or dessert.
The supermarket does offer lower calories sides such as a side salad (16 cal) or Gastropub Greens (85 cal) but three of its mains out of the seven on offer are more than 600 calories per portion, according to information from Ocado.
The most calorific main is their Best Ever Mac & Cheese at 821 calories per portion.
If this main was paired with two slices of the Cheesy Garlic Baguette (202 cal) as a side and a Chocolate Melt in the Middle Pudding (533 cal) for dessert it would total 1,556 calories.
That’s more than three-quarters of a woman’s recommended calorie intake for the day.
Tesco Finest meal is less calorific, if you avoid the wine
Tesco’s £12 dine-in dinner form their ‘Finest’ range allows customers to choose a main, side, dessert and a drink.
Only one of the mains on offer exceeds 600 calories in a portion.
The most calorific main on the menu is the Al Forno Lasagne which is 617 calories per portion.
A meal including the Duck Legs with Port & Plum Sauce (456 cal), the side of Creamy Buttery Mash (279 cal) a Melt in The Middle Chocolate Fondant for dessert (510 cal) comes to 1,245 calories.
However, this offer includes a bottle of wine. If customers also bought a bottle of Tesco’s Finest Malbec, that could add about 188 calories per large glass (250ml).
That could bring the total calorie intake of the meal to 1,433.
That’s more calories than a McNuggets Sharebox from McDonald’s which contains 869 calories.
Sainsbury’s salmon and fries 1,000 cals per portion
Sainsbury’s also offers a £12 deal which includes a main, side, dessert and a drink.
The Scottish Salmon, Spinach & Cheddar En Croute main in 676 calories — the equivalent to eating two medium servings of McDonald’s Fries (337 per portion).
If this main was bought with the Chunky Triple Cook Chips (264 cal), the Sticky Toffee Pudding (352 cal) and a bottle of the Cabernet Sauvignon Coonawarra which is 196 calories per 250ml glass, that would total 1,488 calories for one meal.
Waitrose belt-buster that’s only two courses
The Waitrose No.1 £12 deal does not include a bottle of wine and like M&S customers can only choose between a starter or dessert.
But even still one of the most calorific combinations of food in the deal for two comes to 1,364 calories per person.
That’s if a customer paired the Parmigiano Reggiano & Truffle Chicken Kyiv (580 cal) for a main and the Ultimate Mash (345 cal) as a side with the Sticky Toffee Pudding (439 cal) for dessert.
‘Consuming meals that provide 1,300 to 1,900 calories or more in one sitting can contribute significantly to caloric intake and may well lead to people exceeding their recommended daily calorie intake,’ warns Kim Pearson a nutritionist who runs a London-based clinic specialising in weight loss.
‘While this won’t cause significant harm for most people if it’s done once in a while, regularly consuming excess calories can lead to weight gain and associated health issues, such type 2 diabetes and cardiovascular disease,’ she said.
Nothing wrong with an occasional treat
She suggests we should consider ready meals as an ‘occasional treat’ and advises people to check the labels and select those with lower calorie counts and healthier ingredients.
‘Some of the most calorific meal combinations can provide the same amount of energy as the entire daily recommended intake for women,’ said Rob Hobson, registered nutritionist at Healthspan and author of Unprocess Your Life.
He also warns that while it’s fine to eat occasionally, having them regularly could lead to weight gain.
Mr Hobson said: ‘High levels of saturated fat and salt in these meals exacerbate the issue, as frequent consumption can increase the risk of cardiovascular disease over time.
‘These high-calorie options may seem like a better deal compared to salads, lean proteins, and vegetables, but it’s important to check food labels and make the healthiest choice available.’
Dr Duane Mellor, dietitian and spokesperson for British Dietetic Association, suggests opting for salads and vegetables as sides to reduce the overall calorie intake.
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He said: ‘If you are looking for healthier options try do go for dishes that don’t contain pastry, batter or breadcrumbs and pick those with tomato based rather than cream based sauces.’
Andrew Opie, Director of Food & Sustainability at the British Retail Consortium, said: ‘Dinner meal deals provide an affordable, enjoyable meal and, provided it is eaten as part of an overall balanced diet, is unlikely to have a negative impact on consumers.
‘Retailers of all types have made good progress in supporting consumers to make healthier choices in the food they buy through better labelling and action has been taken to reformulate products in order to make them healthier.’
A Waitrose spokesperson said: ‘Our No.1 range is designed to be a bit special. The £12 meal deal offers a premium quality alternative to dining out, and is excellent value.
‘So our customers can make an informed choice, we clearly label all our products with traffic light labelling.’
Tesco told MailOnline that its Tesco Finest Dine In range allows customers to ‘treat themselves to a convenient meal for two’. The supermarket highlights that these meals are to be enjoyed as part of a balanced diet, as opposed to being something to eat every day.
MailOnline has also contacted Sainsbury’s, ASDA, and M&S.
Sarah Carter is a health and wellness expert residing in the UK. With a background in healthcare, she offers evidence-based advice on fitness, nutrition, and mental well-being, promoting healthier living for readers.
