There are many healthy frozen meals available in the freezer section of the supermarket. Here are some of the most nutritious and delicious frozen meals, recommended by dietitians.
Trader Joe’s Chicken Burrito Bowl
“This delicious Mexican bowl is [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, an Oregon-based registered dietitian nutritionist and owner of Eat Swim Win. Pacheco adds that this burrito bowl, a favorite among several dietitians, “tastes great too!”
One serving of Trader Joe’s Chicken Burrito Bowl contains:
- Calories: 370 calories
- Egg white: 22 grams
- Total fat: 10 grams
- Saturated fat: 4.5 grams
- Sodium: 630 milligrams
- Carbohydrates: 51 grams
- Fiber: 9 grams
- Added sugars: 0 grams
Healthy Choice Chicken and Vegetable Stir Fry
The Healthy Choice Chicken and Vegetable Stir-Fry is a good option and is fairly low in calories, says Andrews. It is high in protein and contains vegetables such as broccoli, carrots, edamame, onions and red pepper. To make it a meal, Andrews suggests pairing it with an extra vegetable, a sandwich or a piece of fruit.
For people looking for larger portions than traditional frozen meals, Pacheco recommends Healthy Choice MAX Bowls, which combine proteins, multigrains and vegetables for a well-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 Vegetable Stir-Fry contains:
- Calories: 200 calories
- Egg white: 23 grams
- Total fat: 5 grams
- Saturated fat: 1 gram
- Sodium: 580 milligrams
- Carbohydrates: 16 grams
- Fiber: 4 grams
- Added sugars: 6 grams
Lean Cuisine Lemon Garlic Shrimp Stir Fry Balance Bowl
The Lean Cuisine frozen meal brand is a favorite of Melissa Mitri, a Connecticut-based registered dietitian, nutritionist, nutrition writer and weight loss expert. The brand offers Lean Cuisine Balance Bowls and Protein Kicks for different diets and preferences. “I love these meals because they are rich in fiber and protein, two nutrients that fill you up while being relatively low in calories,” says Mitri.
The Lean Cuisine Lemon Garlic Shrimp Stir-Fry Balance Bowl checks the boxes for lean protein, fiber-rich carbs and veggies, making it a nutritious frozen meal, says Syn. “Additionally, these meals carry the ADA Better Choice for Life seal, meaning they meet the American Diabetes Association (ADA) Better Choices for Life nutritional criteria for calories, sodium, saturated fat, fiber, protein, added sugars and more,” she adds. .
One serving of Lean Cuisine Lemon Garlic Shrimp Stir-Fry contains:
- Calories: 210 calories
- Egg white: 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
Red’s organic burrito with chicken, coriander and lime
“These breakfast burritos are perfectly portioned and provide 12 grams of protein for 270 calories,” says Syn. “They’re balanced with good-for-you ingredients, including lean proteins like chicken and black beans, whole-grain brown rice, and vegetables including sweet corn, roasted peppers, and red onion.”
One Red’s Organic Chicken, Cilantro and Lime Burrito contains:
- Calories: 270 calories
- Egg white: 12 grams
- Total fat: 10 grams
- Saturated fat: 3 grams
- Sodium: 520 milligrams
- Carbohydrates: 35 grams
- Fiber: 2 grams
- Added sugars: 1 gram
Planet Based Foods Original Taquitos with Cheese
“These plant-based taquitos taste like the real deal, but are made with sustainable, superfood hemp as the main 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 them naturally lower in saturated fat and higher in fiber than traditional frozen taquitos.”
One serving of Planet Based Foods Original Taquitos with Cheese contains:
- Calories: 220 calories
- Egg white: 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, light in sodium
Chun enjoys frozen meals from Amy’s Kitchen, which offers a variety of nutritious plant-based bowls. “My favorite is the low-sodium Mexican casserole because it packs a punch of flavor, fiber, and protein,” she says. “I usually add some brown rice or chicken to make this a more filling meal.”
One Amy’s Low Sodium Mexican Casserole contains:
- Calories: 370 calories
- Egg white: 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 and filled with whole grains, color and a delicious hint of feta cheese.”
One serving of Smartmade Mediterranean Style Chicken Bowl contains:
- Calories: 250 calories
- Egg white: 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 Craft Bakers Cauliflower Crust Pizza
“For a better-for-you frozen pizza that’s ready in 15 minutes, choose a pizza made with a cauliflower crust over refined flour for extra fiber, vitamins and minerals,” Syn recommends. “Cauliflower is the first ingredient here [Milton’s Craft] pizzas, meaning that this is the ingredient present in the largest quantity by weight.
One serving of Milton’s Craft Bakers Cauliflower Crust Margherita Four Cheese Pizza contains:
- Calories: 360 calories
- Egg white: 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 frozen ready-to-eat food ingredients like frozen fish, vegetables and brown rice, frozen meals can provide a healthy, quick meal when there’s no time to prepare. and to cook. Aim for healthy frozen meals with vegetables, whole grains and lean proteins, low in sodium and high in fiber, according to dietitians’ recommendations. If your favorite frozen meal doesn’t contain enough fiber, you can combine it with some vegetables or whole wheat bread.
Frozen meals “can be an easy choice 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 prepare their own meals from scratch whenever possible as this provides the most control [over] ingredients and nutrients.”
Personalized meal plan to meet your needs
Perfect Body is not a restrictive diet. Instead of leaving you feeling deprived, it offers +1000 delicious, easy-to-make recipes made with the ingredients you love. Designed to help you achieve your goals in the easiest and safest way.