When you dont have time to whip up a healthy, home-cooked meal, there’s no need to resort to takeout. There are healthy mealtime options hiding right in your supermarket’s frozen food aisle; you just need to know which meals to look for.
Aja Stokes, a registered dietitian with Fairview Park Hospital in Dublin, Georgia, reveals some of the best frozen dinner options. Get the inside scoop on which wholesome eats to look for and what to avoid.
“You want to look for meals that incorporate whole grains and a lean meat, like chicken, turkey, fish or other seafood,” Stokes says. “Those food items tend to be lower in calories, provide you with a lot of vitamins and minerals and contain fiber,” says Stokes.
Seafood lovers, rejoice! This dish combines protein-rich tuna, nutrient-packed peas and tasty breadcrumbs, while meeting the requirements for a healthy, well-balanced meal. Bonus: it only contains 250 calories.
As a general rule, healthy meals should contain between 300 and 500 calories, Stokes says. Most single-serve, diet-friendly frozen dinner options sold in the grocery store fall within, if not below, this range.
While calories should be kept in mind, consider the other ingredients in your frozen meals. This meal falls under the daily recommendations for fat, sodium and sugar, containing three grams of fat, 560 milligrams of sodium and four grams of sugar. Plus, it contains five grams of fiber and a whopping 13 grams of protein.
This meal is kind to your taste buds and your waistline: It contains chicken breast with mixed veggies, drizzled with lemon and herb sauce for only 210 calories.
This meal contains fewer than three grams of fat, just three grams of sugar, 16 grams of protein, three grams of fiber and only 370 milligrams of sodium per serving.
Calories get all the attention, but the main problem with frozen meals is the salt content, Stokes says. “A lot of these TV dinners are loaded with salt to help preserve the food.”
Salt may taste good, and your body does need some sodium to function properly, but the effects of excess salt in your diet can seriously hurt your heart health. For many, salt contributes to elevated blood pressure levels, a risk factor for heart disease. So, how much is too much? The American Heart Association and Food and Drug Administration recommend eating no more than about 2,300 milligrams of sodium per day.
If you’re looking to keep your sodium intake within the recommended range, Stokes recommends choosing frozen meals that contain 600 milligrams of sodium or less. A good choice? This chicken and couscous meal, complete with zucchini, eggplant and onions, contains 500 milligrams of sodium.
With just 190 calories and 16 grams of filling protein, this meal is ideal for those looking to shed a few pounds. Plus, it contains only five grams of sugar and fewer than three grams of fat.
This fiesta-inspired meal gets a gold star for its fiber content. A single meal contains six grams of fiber, or nearly one-fourth of the daily recommendation.
The American Heart Association recommends consuming about 25 grams of fiber per day, but most Americans consume only half that amount. Why is proper fiber intake important? Fiber helps lower cholesterol levels, control blood sugar, maintain healthy bowels, reduce your risk of diabetes and more.
Stokes recommends choosing veggie-packed frozen meals with at least five grams of fiber. “Look for meals that include at least one serving of vegetables,” she says. “They’ll fill you up, so youll eat less, but feel satisfied,” she concludes.
In addition to fiber, this frozen meal contains just 260 calories, 530 milligrams of sodium, five grams of fat, six grams of sugar and a whopping 21 grams of protein.
The American Heart Association recommends limiting your daily intake of added sugars to about 25 grams for women and about 36 grams for men. The government-issued Dietary Guidelines for Americans, however, recommends consuming no more than 10 percent of your daily calories in the form of added sugars. For someone with a 2,000 calorie diet, that’s about 50 grams of added sugar a day. The average American exceeds this by more than 30 grams.
Some frozen meals contain as many as 35 grams of sugar, so choose dishes like this combination of chicken, potatoes and vegetables. It contains one gram of sugar, fewer than five grams of fat, 590 milligrams of sodium, four grams of fiber and 16 grams of protein—for only 200 calories.
If you’re looking for another low-sugar option, reach for this blend of chicken, pasta and veggies with lemon and basil sauce. Dig in without worry—it contains only three grams of sugar.
This dinner is ideal for dieters, clocking in at 240 calories, five grams of fat, 550 milligrams of sodium, five grams of fiber and 17 grams of protein.
Getting enough protein is vital to proper body function. Research also suggests protein helps keep you full, which can prevent noshing on unhealthy eats throughout the day.
This pasta dish blends noodles, chicken and broccoli with a rich, red pepper sauce, and contains 21 grams of protein.
How much protein should you really look for in a meal? The right amount of protein varies from person to person, depending on age, weight, height, gender and activity level. The Institute of Medicine advises adults to consume about eight grams of protein for every 20 pounds of body weight.
This dinner hits other healthy eating marks, too. It contains 250 calories, 520 milligrams of sodium, five grams of fiber, three grams of sugar and six grams of fat.
Satisfy your cravings for comfort food with this diet-friendly dinner. Despite the taste of this seemingly indulgent dish, it meets all the requirements for a healthy frozen dinner.
This dinner contains 230 calories, 520 milligrams of sodium, three grams of fiber, three grams of sugar and six grams of total fat, essential to the health of your brain, skin and hair and absorption of necessary vitamins.
While the body does need some fats, not all fats are created equal. Unsaturated fats, like olive and canola oil, promote growth of the body’s cells, help lower cholesterol levels and aid in maintenance of healthy blood sugar levels. Others, like trans and saturated fats, do more harm than good. Too much saturated fat can lead to an increase in unhealthy cholesterol and up your risk of heart disease and stroke. Fortunately, this plate of southern comfort contains just three grams of saturated fat.
Why swap your meat-based dinner with a veggie-friendly dish? Vegetables are packed with vitamins and minerals, are high in fiber and are much lower in saturated fats than some meat products. This 160-calorie meal contains 15 grams of lean protein, three grams of fiber, 610 milligrams of sodium, three grams of sugar and three grams of fat.
We know our bodies need fat to function properly, but excess consumption of trans and saturated fats can up your risk of heart disease. The American Heart Association recommends limiting saturated fat to less than six percent of your daily calories. Trans fats should be avoided completely.
Keep these limits in mind while you grocery shop. “Make sure the fat content doesnt exceed 18 grams of total fat,” Stokes says. “Look for food items that are low in saturated fats, and contain 4 grams or less,” she adds.
This frozen dinner has all the makings of a well-balanced meal: lean protein, colorful veggies and a healthy starch all for 170 calories. Plus, it has four grams of fat, three grams of fiber, 520 milligrams of sodium, four grams of sugar and 16 grams of protein.
Although these ten meals are some of the healthiest frozen meals you can buy, we don’t all have the same palettes. So, the next time you’re in the market for a frozen meal, remember to look for:
Weight Watchers Smart Ones Santa Fe-Style Rice & Beans is one option for anyone looking for a healthy and delicious frozen meal. The meal offers you protein, fiber, low calories, and low fat.
This meal contains fewer than three grams of fat, just three grams of sugar, 16 grams of protein, three grams of fiber and only 370 milligrams of sodium per serving.
Aja Stokes, a registered dietitian with Fairview Park Hospital in Dublin, Georgia, reveals some of the best frozen dinner options. Get the inside scoop on which wholesome eats to look for and what to avoid.
If you’re looking for another low-sugar option, reach for this blend of chicken, pasta and veggies with lemon and basil sauce. Dig in without worry—it contains only three grams of sugar.
This pasta dish blends noodles, chicken and broccoli with a rich, red pepper sauce, and contains 21 grams of protein.
This dinner hits other healthy eating marks, too. It contains 250 calories, 520 milligrams of sodium, five grams of fiber, three grams of sugar and six grams of fat.
Call us crazy, but Trader Joes is well-deserving of its massive following. The grocery chain nail its unique specialty products every time. From the Everything But the Bagel Seasoning and the Cauliflower Gnocchi to the Pumpkin Butter and the Bamba Peanut Butter Snacks, we love them all. Well admit that we are diehard fans — and can you blame us?
According to the Amazon reviews of the Super Greens Veggie Burger, many people love this product. Fans note that it is a quick and easy way to include a veggie burger in a meal. Some reviewers complain about the mushy texture, while others are upset about the recent addition of pea protein to the ingredients. In general, we love Dr. Praegers products. They are healthy and taste delicious, even according to children. This is why they are near the top of our list.
But bigger isnt necessarily better. According to Walmart reviews of the fried chicken, there are some mixed feelings about this meal. Some note that this meal is tasty, but not very healthy, while others say that this meal isnt tasty at all and has too much breading and salt. One particular reviewer complained that the texture was a bit off. While Hungry-Man gets high marks for price and portion size, it disappoints in the quality department.
According to Walmart reviews for the 5 Cheese Ravioli, while there are a few complaints about a watery sauce, lack of cheese, and recent recipe changes, most people seem to really enjoy these products. While these meals might not wow your taste buds, theyre fine if you want to avoid overindulging.
According to Amazon reviews of the Frontera chicken fajita bowl, some people seem to love the nutrition facts and healthy ingredients in this bowl, while others seem to dislike the taste. Apparently, this bowl can turn out very watery once cooked. One reviewer even mentioned that the bowl was inedible. Yikes! While we love a health focused product that is aimed at flavor, we dont think these are the best options out there. Set your sights a little higher, because we know you can find a guaranteed slam dunk frozen dinner option on this list. Keep reading to see our top picks.
7 Healthy Frozen Meals High In Protein (CALORIE SAVING FROZEN FOODS) | LiveLeanTV
FAQ
Is Smart Ones the same as Weight Watchers?
Can frozen ready meals be healthy?
What should you avoid in frozen meals?
Are frozen dinners’smart’ or ‘healthy’?
Frozen dinner brands like “Lean Cuisine,” “Smart Ones,” and “Healthy Choice” market themselves as easy, healthy meals, but that branding can be misleading. These meals aren’t always ‘lean,’ and many are not a ‘smart’ nor a ‘healthy choice.’
Does frozen pineapple have the same health benefits as fresh pineapple?
Most of the benefits of fresh pineapple, such as fiber and antioxidant content, are also found in frozen pineapple. The only nutrient that may be affected in this case is vitamin C. Because of its thermolability, the vitamin C content may be partially lost after freezing.
Are frozen meals good for You?
If you’re looking for a balanced frozen meal, look for one with 15 to 25 grams of protein and at least 6 grams of fiber. As Americans’ taste buds have become more adventurous and varied, so have offerings in supermarket freezers. They’re now stocked with meals that have global flavors and are touted as being good for you, too.
How to eat a healthy frozen meal?
Try to choose healthy frozen meals at the grocery store that offer at least 15 to 20 grams of protein and 5 grams of fiber per serving. Products that contain fiber- and protein-rich ingredients, like black beans and lentils, are a great place to start. 4. Watch the sodium.