by There are many healthy frozen meal options in the freezer section of the grocery store. Here are some of the most nutritious and delicious frozen meals, recommended by dietitians.
Trader Joe’s Chicken Burrito Bowl
“This Mexican bowl is delicious [packed] with 22 grams of protein and 9 grams of fiber to keep you feeling full and satisfied and 51 grams of carbohydrates for an energy boost,” says Katie Schimmelpfenning, Oregon-based registered dietitian nutritionist, sports nutrition expert and owner of Eat Swim Win. According to Pacheco, this burrito bowl, a favorite among some foodies, is “very tasty too!”
One serving of Trader Joe’s Chicken Burrito Bowl includes:
- calories: 370 calories
- Protein: 22 grams
- Total fat: 10 grams
- Saturated fat: 4.5 grams
- Sodium: 630 milligrams
- Carbohydrates: 51 grams
- Fiber: 9 grams
- Added sugars: 0 grams
A Healthy Choice of Chicken and Vegetable Stir Fry
The Healthy Option Chicken and Vegetable Stir Fry is a good option that is relatively low in calories, says Andrews. It is high in protein and has veggies like broccoli, carrots, edamame, onions and red bell peppers. To make it a meal, Andrews suggests pairing it with additional vegetables, a dinner roll or a side of fruit.
For people looking for larger portions than traditional frozen meals, Pacheco recommends Healthy Choice MAX Bowls, which combine protein, multigrains and vegetables for a balanced frozen option. It provides a good amount of protein and fiber to keep you feeling full, she says.
One serving of Healthy Choice Chicken and Stir-Fry Vegetables contains:
- calories: 200 calories
- Protein: 23 grams
- Total fat: 5 grams
- Saturated fat: 1 gram
- Sodium: 580 milligrams
- Carbohydrates: 16 grams
- Fiber: 4 grams
- Added sugars: 6 grams
Stir-Fry Balance Bowl Lemon Garlic Lean Art
Melissa Mitri, a registered dietitian nutritionist, nutrition writer and weight loss expert, prefers the Lean Cuisine brand of frozen meals. The brand offers Lean Cuisine Balance Bowls and Protein Starters to suit a variety of diets and preferences. “I love these meals because they’re rich in fiber and protein, two nutrients that fill you up and stay relatively low in calories,” says Mitri.
The Shrimp Stir-Fry Lean Cuisine Lemon Garlic Balance Bowl checks boxes for lean protein, fiber-rich carbohydrates and vegetables, making it a nutritious frozen meal option, says Syn. “Additionally, these meals have the ADA Better Choice for Life seal, which means they meet the American Diabetes Association’s (ADA) Better Choices for Life nutritional criteria for calories, sodium, saturated fat, fiber, protein , added sugar and more,” she says. .
One serving of Leana Cuisine Lemon Garlic Shrimp Stir Fry contains:
- calories: 210 calories
- Protein: 13 grams
- Total fat: 2.5 grams
- Saturated fat: 1.5 grams
- Sodium: 560 milligrams
- Carbohydrates: 34 grams
- Fiber: 4 grams
- Added sugars: 0 grams
Organic Red Chicken, Cilantro and Lime Burrito
“These heat-and-eat breakfast burritos are perfectly portioned, offering 12 grams of protein for 270 calories,” says Syn. “They are balanced with good-for-you ingredients including lean protein like chicken and black beans, whole grain brown rice and vegetables including sweet corn, roasted bell peppers and red onion.”
One Red’s Organic Chicken, Cilantro and Lime Burrito includes:
- calories: 270 calories
- Protein: 12 grams
- Total fat: 10 grams
- Saturated fat: 3 grams
- Sodium: 520 milligrams
- Carbohydrates: 35 grams
- Fiber: 2 grams
- Added sugars: 1 gram
Original Taquitos with Cheese by Planet Based Foods
“These plant-based taquitos are a true market favorite but are made with sustainable superfood hemp as the star ingredient instead of red meat,” says Syn. “Hemp is a complete plant protein rich in omega-3 fats, fiber, B vitamins, magnesium and iron, making these naturally lower in saturated fat and higher in fiber than traditional frozen taquitos.”
One serving of Planet Based Foods Original Deposits with Cheese contains:
- calories: 220 calories
- Protein: 5 grams
- Total fat: 11 grams
- Saturated fat: 3 grams
- Sodium: 380 milligrams
- Carbohydrates: 26 grams
- Fiber: 2 grams
- Added sugars: 0 grams
Amy’s Mexican Casserole Bowl, Light in Sodium
Chun enjoys the frozen meals from Amy’s Kitchen, which offers a variety of nutritious plant-based bowls. “The low-sodium Mexican casserole bowl is my favorite because it packs a punch in flavor, fiber and protein,” she says. “I usually add a side of brown rice or chicken to make this a more filling meal.”
There are:
- calories: 370 calories
- Protein: 12 grams
- Fat: 16 grams
- Saturated fat: 5 grams
- Sodium: 370 milligrams
- Carbohydrates: 45 grams
- Fiber: 6 grams
- Added sugars: 0 grams
Smartmade Mediterranean-Style Chicken Bowl
“This frozen meal is packed with 20 grams of protein and 5 grams of fiber,” says Schimmelpfenning. “It’s easy to heat up and filled with whole grains, color and a delicious drizzle of feta cheese.”
One serving of Smartmade Mediterranean Style Chicken Bowl includes:
- calories: 250 calories
- Protein: 20 grams
- Total fat: 8 grams
- Saturated fat: 3.5 grams
- Sodium: 620 milligrams
- Carbohydrates: 26 grams
- Fiber: 5 grams
- Sugars: 4 grams
Milton’s Artisan Bakers Crust Crust Pizza
“For a better frozen pizza option ready in 15 minutes, choose one made with a cauliflower crust over refined flour for added fiber, vitamins and minerals,” recommends Syn. “Cauliflower is the first ingredient in these [Milton’s Craft] pizza, meaning it is the ingredient present in the largest amount by weight.”
One serving of Milton’s Craft Bakers Cauliflower Crust Margherita Four Cheese Pizza includes:
- calories: 360 calories
- Protein: 20 grams
- Total fat: 15 grams
- Saturated fat: 9 grams
- Sodium: 870 milligrams
- Carbohydrates: 33 grams
- Fiber: 2 grams
- Added sugars: 1 gram
Whether it’s a single-serving frozen meal or a combination of whole-food prepared frozen ingredients like frozen fish, veggies and brown rice, frozen meals can provide a quick healthy meal when there’s no time to prepare and cook. Aim for healthy frozen meals that include vegetables, whole grains and lean proteins, which are low in sodium and high in fiber, according to dietary recommendations. If your favorite frozen meal doesn’t have enough fiber, you can pair it with a side of vegetables or whole grain bread.
Frozen meals “can be an easy option for dinner after a long day at work or for lunch during a busy work week,” notes Chun. “Although frozen meals can be healthy, I always encourage people to try to cook their own meals from scratch whenever possible, as this allows for the most control. [over] ingredients and nutrients.”
A Personalized Meal Plan To Meet Your Needs
Perfect Body is not a restrictive diet. Instead of feeling deprived, it offers +1000 delicious, easy-to-make recipes created from the ingredients you love. It is designed to help you achieve your goals in the easiest and safest way possible.
