The healthiest frozen meals for weight loss

When considering the healthiest meal planning for weight loss, don’t overlook frozen meals as a nutritious, convenient part of your plan. These dietitian-approved strategies will help you find the best frozen meal options.

Frozen meals can be one of your healthiest assets for weight loss

Your meeting ran late, and numerous chores await you at home. Tired and stressed, you need comfort food. Tonight calls for takeout on your way home. After all, you are strapped for time and still need to eat, right?

Before pulling up to the restaurant, you take a mental inventory of your freezer and realize you have a handful of healthy, appetizing frozen meals at home! Your caloric budget is saved, and dinner is on the table in minutes!

Several studies show that using meal replacements, including frozen meals, is an effective strategy as part of a structured weight-loss plan. How can this be so? A frozen meal saves hundreds of calories if used to replace a high-calorie restaurant meal. Such pre-portioned meals don’t allow for serving-size errors or going back for “just a few more bites.” Choosing a frozen meal may prevent skipping lunch or dinner, nibbling on nutrient-poor snacks, or feeling excessively hungry and overeating later.

The nutritional quality of frozen foods can be a surprising asset. Compared to preservation by canning, freezing retains more vitamin and mineral content. When frozen just after harvest, fruits and vegetables may have a higher vitamin content than fresh foods that spend days in warehouses, trucks, and shelves.

Find the healthiest frozen meals

Frozen meals may conjure thoughts of freezer-burned, colorless fare. If you haven’t visited the frozen food aisle lately, take another look. While the typical, high-calorie, high-fat options remain, we will help you find the healthiest frozen meals to help support your weight-loss goals.

Finding the right frozen meal goes beyond finding an entrée with an appealing photo or checking to see what is on sale. Read the Nutrition Facts label to see if your selection meets your goals. Check these essential sections on the label:

• Serving size: What appears to be a single-serve meal may list more than one serving. Marie Callender’s Chicken Pot Pie looks reasonable at 440 calories and 650 mg sodium per serving, yet the label states there are TWO servings in the package.
• Calories: Evaluate according to your calorie budget. Many weight-loss plans allow for 300-400 calories per meal.
• Protein: Aim for 15 grams or more.
• Fiber: Aim for 5 grams or more.
• Sodium: Choose products with less than 600 mg to stay within the recommended sodium target of under 2300 mg per day.

Certain brands tend to fall closer to our nutrition guidelines than others. For example, all Healthy Choice entrées are no more than 600 mg sodium. Smart Ones and some other brands tend to have healthy varieties. There are always new offerings in the frozen food aisle, so keep checking the labels.

Check out our chart for several possibilities that meet or come very close to our recommendations.

Product: Daring Harvest Plant Chicken Bowl (vegan)
Calories: 400
Fat (g): 18
Protein (g): 16
Carb (g): 44
Fiber (g): 29
Sodium (mg): 450

Product: Healthy Choice Green Goddess Power Bowl (vegan)
Calories: 320
Fat (g): 12
Protein (g): 17
Carb (g): 35
Fiber (g): 11
Sodium (mg): 440

Product: Healthy Choice Basil Pesto Chicken Power Bowl
Calories: 230
Fat (g): 9
Protein (g): 20
Carb (g): 17
Fiber (g): 7
Sodium (mg): 600

Product: Healthy Choice Simply Steamers Beef Chimichurri
Calories: 220
Fat (g): 6
Protein (g): 16
Carb (g): 24
Fiber (g): 5
Sodium (mg): 550

Product: Healthy Choice Zero Tomato Basil Chicken
Calories: 240
Fat (g): 7
Protein (g): 27
Carb (g): 17
Fiber (g): 7
Sodium (mg): 530

Product: LeanCuisine Balance Bowls Marinara Chicken and Broccoli
Calories: 230
Fat (g): 4.5
Protein (g): 21
Carb (g): 27
Fiber (g): 5
Sodium (mg): 520

Product: LeanCuisine Creamy Pasta Primavera
Calories: 240
Fat (g): 4
Protein (g): 16
Carb (g): 34
Fiber (g): 6
Sodium (mg): 570

Product: Smart Ones SmartMade Mexican-Style Chicken Bowl
Calories: 260
Fat (g): 5
Protein (g): 21
Carb (g): 33
Fiber (g): 6
Sodium (mg): 530

Product: Smart Ones SmartMade Rosemary Grilled Beef and Vegetables
Calories: 270
Fat (g): 8
Protein (g): 17
Carb (g): 30
Fiber (g): 5
Sodium (mg): 600

Round out the meal

Is your frozen entrée selection just short of meeting your nutrient goals? While it is easy to find frozen entrées within the recommended calorie range, they often lack protein, fiber, and fruit/vegetable portions. Here’s how you can help round out your meal’s nutrition (and satisfaction).

Protein add-ins

• low-sugar Greek yogurt or a dollop of plain Greek yogurt on curries or potato dishes
• edamame (soybeans), a great staple to keep in the freezer
• canned beans or lentils
• shredded, part-skim mozzarella cheese
• a hard-boiled egg
• canned fish like tuna or salmon, are great staples to keep in the pantry

Fiber, fruit, and veggie boosters

• bell pepper slices
• baby carrots
• a small glass of tomato juice
• baby spinach (mixes in well with pasta dishes)
• frozen broccoli, cauliflower, or green beans
• salsa, green chile, or pico de gallo, but look for ones without added sugar and with low sodium
• a small apple or orange
• a no-sugar-added fruit cup
• frozen brown rice or precooked quinoa packages

Flavor enhancers

A little extra seasoning goes a long way to make your meal more appealing. Try adding:

• a dash of garlic powder, fresh ground pepper, hot sauce, or red chili flakes
• chopped fresh herbs such as basil, cilantro, or chives (adds appealing color to your dish)
• a squeeze of lemon or lime juice, especially for chicken and fish-based meals
• a splash of vinegar for more tang and brightness

Frozen meals can be a tasty and wise addition to your weight-loss plan. Stock your freezer with the healthiest frozen meals to anticipate busy days and times you don’t feel like cooking.

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Updated by Amy Brownstein, MS, RDN on December 27th, 2024

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