Key Takeaways
- Frozen dinners are convenient because they are ready to eat in under five minutes. However, they can be high in salt, and you should read the nutrition label before buying them.
- To ensure a balanced meal, choose an option with protein, whole grains, and a generous serving of vegetables.
- A registered dietitian can help you choose the best frozen meals that align with your health goals.
Frozen dinners are convenient, but unfortunately, many can have very high levels of salt and fat, with small amounts of nutritious, fiber-rich vegetables.
Fortunately, many food brands have updated their recipes.
They strive to produce balanced frozen meals rich in protein and fiber with moderate sodium and fat levels.
This article highlights 10 delicious frozen meals that could help with weight management.
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What to Look for When Choosing a Frozen Meal
The best way to assess the nutritional quality of packaged food is to review the nutrition label.
Regarding a frozen meal, you’ll want to pay special attention to several key nutrients and vitamins. Specifically:
- Choose a frozen meal with less than 600 mg of sodium per serving.
- Pick a fiber-rich frozen meal with at least 10g per serving.
- Ensure adequate protein, approximately 20-30g per meal.
- Ensure there are little to no trans fats in the product.
A nutritionally balanced meal should have carbohydrates for energy, vegetables for micronutrients and fiber, healthy fats for satiety and vitamin absorption, and a source of lean protein.
Protein aids in satiety after eating and helps stabilize blood sugar levels.
Eating adequate amounts of protein is also important for your metabolism.
10 Best Frozen Meals for Weight Management
Here are some frozen meals we recommend to help you reach your health goals.
1. Kevin's Korean BBQ Chicken
A sweet and spicy chicken dish with a flavor profile similar to beef bulgogi.
You must prep your own vegetables and side dishes for this option.
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Why we like it
- The meat is precooked, so you only have to reheat it.
- The entire bag has three servings, which can be packed for lunch the next day.
- The sodium content is less than 600 mg.
How to take it up a notch
- Pair this dish with a whole grain side and vegetables for fiber.
2. Smartmade Mediterranean-Style Chicken Bowl
An all-in-one frozen dinner that includes protein from chickpeas and chicken strips, vegetables, and quinoa.
Why we like it
- It’s a well-rounded meal with protein, vegetables, and high-quality grains.
- It has 20g of protein per bowl.
How to take it up a notch
- This dish only has 5g of fiber. You can boost the fiber content by adding your own vegetables or legumes.
This frozen dinner has 620mg of sodium, slightly higher than the recommended guideline, but is very close to the target cutoff.
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3. Healthy Choice Simply Steamers Grilled Basil Chicken
A pasta dish with grilled chicken, basil, artichokes, squash, bell peppers, and spinach.
Why we like it
- It is a well-rounded meal that includes a source of protein, vegetables, and grains.
- It has 19g of protein.
- The sodium content is less than 600 mg.
How to take it up a notch
- This meal only offers 5g of fiber. You can increase fiber by adding more vegetables to your meal, such as a side salad.
4. Primal Kitchen Chicken Pesto
This gluten-free option might appeal to some people with dietary restrictions.
It’s made with cauliflower rice, chicken, pesto sauce, zucchini, broccoli, and almond butter, which adds a creamy and comforting flavor.
Why we like it
- This meal has protein and vegetables.
- It provides 18g of protein.
How to take it up a notch
- This meal only offers 5g of fiber. You can increase the fiber content by adding whole grains, legumes, or more vegetables.
This dish has 810g of sodium, one of the highest on our list.
The bulk of this sodium may be from the sauce, so you may want to halve the amount you add to your meal. You can also add homemade flavor add-ins that do not rely on sodium, such as fresh herbs or lemon juice.
This suggestion can apply to other frozen meals with higher sodium levels.
5. Sweet Earth Vegan Frozen Natural Foods Curry Tiger
A vegan dish with lentils, sweet potatoes, carrots, chickpeas, brown rice, broccoli, and a curry sauce.
Why we like it
- It’s a comforting dish that is ready to eat in minutes.
- It has 18g of protein.
How to take it up a notch
- This dish has 8g of fiber, which is pretty close to the desired target for frozen meals. You can increase your total fiber intake by having fresh fruit on the side or for dessert.
The sodium content of this dish is 650mg, slightly above the recommended guideline.
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6. Green Harvest California Style Protein Bowl
This is a vegetarian option made with whole ingredients.
The bowl has edamame beans, lentils, corn, quinoa, grilled peppers, peas, kale, and a light lemony sauce.
Why we like it
- It is a balanced meal with protein, vegetables, and high-quality carbohydrates.
- The dish offers 9g of fiber.
- It has 14g of protein.
- The sodium content is less than 600mg.
How to take it up a notch
- Add a boiled egg on the side for a bit more protein.
7. Lean Cuisine Steak Portabella
This frozen meal is a twist on a classic steak-and-mushroom dish.
It features cuts of steak and large pieces of portabella mushrooms, served with brown sauce and a side of broccoli.
Why we like it
- The dish offers 14g of protein.
- It includes two vegetables that offer vitamins and minerals.
How to take it up a notch
- Overall, the portion size of this meal is on the smaller side. The entire meal is only 212g, which is unlikely to be enough to be filling for most people.
- The fiber content is 3g. You can add more fiber to your meal by adding whole grains and vegetables, which also promotes energy and satiety.
- Follow up this meal with a high-protein dessert option to help you meet your protein requirements. Greek yogurt with fruit and nuts is a great option.
The sodium content is 800mg, one of the higher options on our list.
If you monitor your sodium intake, there may be a better option.
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8. Saffron Road Thai Red Curry Chicken
This juicy dish combines the aromatic flavors of Thailand with juicy chicken, vegetables, and jasmine rice.
Why we like it
- The dish contains 14g of protein.
- It’s a great source of iron.
- It’s certified gluten-free.
How to take it up a notch
- Add some red chili flakes or fresh chopped red chilis for an extra kick of spice.
- Top with fresh cilantro for added flavor.
- Add a splash of coconut milk to the curry sauce for a creamier texture.
9. Amy’s Mexican-Inspired Veggies and Black Beans
This tasty and nutritious frozen meal brings the flavors of Mexico to your dinner table with vegetables, protein-rich black beans, and flavorful spices.
Why we like it
- It contains 7g of fiber and 9g of protein per container.
- This dish is made with organic ingredients.
- It’s a good source of potassium and iron.
How to take it up a notch
- Add in some extra protein by topping with grilled chicken or tofu.
- Serve with fresh avocado slices for added creaminess and healthy fats.
- For an extra burst of flavor, squeeze fresh lime juice over the top.
10. Gardein Chick’n Fajita Bowl
It’s a flavorful, protein-packed option for those looking for a meatless meal.
This dish features plant-based chicken, bell peppers, onions, and black beans in a zesty fajita sauce.
Why we like it
- It has 16g of protein per container.
- It contains 360 mg of sodium, lower than many other frozen meals.
- It’s vegan, dairy-free, and certified non-GMO.
How to take it up a notch
- Serve it with homemade guacamole for added flavor and nutrients.
- Pair with whole-grain rice or quinoa for a heartier meal.
Takeaway
These food options have variety, which is very appealing when making nutrition changes.
You can choose frozen meals with animal—or plant-based protein sources and try new flavors inspired by countries worldwide.
Some of the frozen meals on this list include vegetables and grains, but not all of them.
Frozen meals without vegetables are typically lower in fiber, but this can be easily corrected by adding them yourself. Here are quick tips to increase your vegetable and fiber intake:
- Add frozen vegetables to your frozen dinner and heat everything at once.
- Serve a side salad with beans or vegetables.
- Eat fresh fruit for dessert, topped with yogurt and nuts.
- Serve a side of bean or legume-rich soup.
- Add a whole grain side such as quinoa, millet, or buckwheat.
Frozen meals are convenient and can be part of a well-rounded diet when eaten in moderation.
If you can’t find an option that satisfies the recommended guidelines, choose the best option available and add some extra veggies, protein, or healthy fats to make it a more balanced meal.
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How a Dietitian Can Help
A weight loss nutritionist is a trained nutrition expert who can help you meet your weight goals.
Through Nourish, you can book an online appointment and start making healthy changes. Most insurance providers will cover the cost of appointments, so you pay no out-of-pocket.
Find a dietitian who accepts insurance through Nourish.
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