What is your current activity level?
🧍‍♂️Sedentary
🚶 Moderately active
🏃 Very active
This will help us personalize your experience
Blog
>

The 7 Best Frozen Meals For Weight Loss, According to a Dietitian

Published on
Updated on
The 7 Best Frozen Meals For Weight Loss, According to a Dietitian

Table of Contents

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. 
  • Choose an option with protein, whole grains, and a generous serving of vegetables to ensure you eat a balanced meal. 
  • A registered dietitian can help you choose the best-frozen products that align with your health goals.

Frozen dinners are convenient, but unfortunately, many of them 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 that are rich in protein and fiber, and have moderate sodium and fat levels.

This article highlights seven delicious frozen meals that could help with weight management. 

{{splash}}

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: 

  • Choosing a frozen meal with a sodium content of less than 600mg per serving. 
  • Picking a fiber-rich frozen meal with at least 10g per serving. 
  • Ensuring there is an adequate portion size of the protein, approximately 20-30g per meal, is enough for most adults.  
  • Ensuring there are little to no trans fats in the product. 

A nutritionally balanced meal should have carbohydrates for energy, vegetables for vitamins and fiber, healthy fats, and a source of protein.

Protein aids in satiety after eating and helps to stabilize blood sugar levels. Eating adequate amounts of protein is important for your metabolism as well.  

7 Best Frozen Meals for Weight Management

Here are some frozen meals that we think are good options 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.  

{{local}}

Why do 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 <600mg. 

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 do we like it

  • It is a well-rounded meal with protein, vegetables, and high-quality grains. 
  • It has 20g of protein for one dish. 

How to take it up a notch 

  • This dish only offers 5g of fiber for one meal. Add more fiber to your meal by adding your own vegetables or more legumes. 

This frozen dinner has 620mg of sodium, which is slightly higher than the recommended guideline, but is very close to the target cutoff.  

{{splash}}

3. Healthy Choice Simply Steamers Grilled Basil Chicken

A pasta dish with grilled chicken, basil, artichokes, squash, bell peppers, and spinach. 

Why do 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 <600mg. 

How to take it up a notch 

  • This meal only offers 5g of fiber. You can increase the fiber of this meal by adding more vegetables to your meal, maybe in the form of a side salad.  

4. Primal Kitchen Chicken Pesto

This gluten-free option might appeal to some people with dietary restrictions.

It is made with cauliflower rice, chicken, pesto sauce, zucchini, broccoli, and almond butter, which adds a creamy and comforting flavor.  

Why do 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 of this meal by adding whole grains, legumes, or more vegetables. 

The sodium content in this dish is >800mg, one of the highest we’ve seen of all the frozen dinners on this list. 

It is possible the bulk of this sodium is from the sauce - so you may want to halve how much you add to your meal. 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 do 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, which is slightly above the recommended guideline.  

{{splash}}

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 do 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 <600mg. 

How to take it up a notch 

  • You can add a boiled egg on the side if you are hungry and need 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 do 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 additional vegetables, which will also help you get more energy and feel satisfied. 
  • You may want to 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, which is one of the higher options we’ve seen on the list.

If you monitor your sodium intake, this frozen dinner may not be your best option.  

{{splash}}

Takeaway

These food options have variety, which is very appealing when you are making nutrition changes.

You can choose frozen meals with animal or plant-based protein sources and try new flavors that are inspired by countries worldwide.   

Some of the frozen meals on this list include vegetables and grains, but not all of them.

The frozen meals without vegetables are typically lower in fiber, but this can be easily be corrected by adding them yourself. Here are quick tips to increase your vegetable and fiber intake: 

  • You can add frozen vegetables to your frozen dinner and heat everything up at once. 
  • You can serve a side salad with beans or vegetables. 
  • You can eat fresh fruit for dessert, topped with yogurt and nuts. 
  • You can serve a side soup that is based on beans and legumes. 
  • Add a whole grain side such as quinoa, millet, or buckwheat. 

Frozen meals are convenient and can be included in a well-rounded diet.

Sometimes you may not be able to find a product that completely satisfies the guidelines, but you should pick an option that comes as close as possible.

How a Dietitian Can Help

A weight loss nutritionist is a trained nutrition expert that 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. Click here to get started.

Frequently Asked Questions

References

View all references
Nourish has strict sourcing policies and prioritizes primary sources, including medical organizations, governmental agencies, academic institutions, and peer-reviewed scientific journals. Learn more about our medical review process and editorial guidelines.

See a Registered Dietitian with Nourish

  • Covered by insurance
  • Virtual sessions
  • Personalized care
Schedule an appointment

Frequently asked questions

No items found.

Find a virtual dietitian in {State}

Find a dietitian near you

Covered by insurance.
Question 1

Are you more thirsty than usual?

Question 1

Are you urinating more than usual?

Question 1

Is your blood sugar level consistently high?

Question 1

Do you experience extreme hunger or fatigue?

Question 1

Do you have blurry vision or numbness and tingling in your hands and feet?

Question 1

Do you experience frequent infections or slow-healing wounds?

Question 1

Do you have a family history of diabetes?

Your Result

Your results are in!

While you don’t seem to be at risk for prediabetes or type 2 diabetes based on this quiz, please contact your healthcare provider with any concerns. If you want to learn more about diet and lifestyle changes with diabetes, find a registered dietitian covered by insurance with Nourish.

Your Result

Your results are in!

You should seek guidance from your healthcare provider about the possibility of prediabetes or type 2 diabetes.

If you want to learn more about diet and lifestyle changes with diabetes, find a registered dietitian covered by insurance with Nourish.

Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
Charleston
SC
South Carolina
32.7884363, -79.9399309
Paterson
NJ
New Jersey
40.916611, -74.172188
Palmdale
CA
California
34.576469, -118.116096
Lancaster
CA
California
34.697472, -118.144524
Murfreesboro
TN
Tennessee
35.845619, -86.390266
Santa Rosa
CA
California
38.547134, -122.816383
Eugene
OR
Oregon
44.052151, -123.091187
Shreveport
LA
Louisiana
32.523659, -93.763504
Clarksville
TN
Tennessee
36.527279, -87.360336
Cary
NC
North Carolina
35.7882893, -78.7812081
Salem
OR
Oregon
44.944099, -123.040283
Newport News
VA
Virginia
37.087082, -76.473015
Chattanooga
TN
Tennessee
35.0457219, -85.3094883
Akron
OH
Ohio
41.0842496, -81.6777863
Providence
RI
Rhode Island
41.823990, -71.412834
Tallahassee
FL
Florida
30.438255, -84.280731
Peoria
AZ
Arizona
33.7528919, -112.4902079
Sioux Falls
SD
South Dakota
43.536388, -96.731667
Yonkers
NY
New York
40.930790, -73.898293
Fayetteville
NC
North Carolina
35.052666, -78.878357
Rochester
NY
New York
43.156578, -77.608849
McKinney
TX
Texas
33.214561, -96.614456
Moreno Valley
CA
California
33.920891, -117.261162
Fremont
CA
California
37.548271, -121.988571
Frisco
TX
Texas
33.150673, -96.823608
Spokane
WA
Washington
47.658779, -117.426048
Boise
ID
Idaho
43.6008183, -116.2421086
Port St. Lucie
FL
Florida
27.273270, -80.342148
Irving
TX
Texas
32.814018, -96.948891
Winston-Salem
NC
North Carolina
36.096260, -80.243736
St. Petersburg
FL
Florida
27.773056, -82.639999
Laredo
TX
Texas
27.507130, -99.507500
Jersey City
NJ
New Jersey
,
Buffalo
NY
New York
42.8867166, -78.8783922
St. Louis
MO
Missouri
38.627003, -90.199402
Chandler
AZ
Arizona
33.3062031, -111.841185
Durham
NC
North Carolina
35.994034, -78.898621
Lincoln
NE
Nebraska
40.806862, -96.681679
Pittsburgh
PA
Pennsylvania
40.440624, -79.995888
Greensboro
NC
North Carolina
36.072701, -79.793900
St. Paul
MN
Minnesota
44.954445, -93.091301
Newark
NJ
New Jersey
40.735657, -74.172363
Lexington
KY
Kentucky
38.040585, -84.503716
Stockton
CA
California
37.957703, -121.290779
Honolulu
HI
Hawaii
21.306944, -157.858337
Cleveland
OH
Ohio
41.499321, -81.694359
Arlington
TX
Texas
32.7355816, -97.1071186
Oakland
CA
California
37.804363, -122.271111
Long Beach
CA
California
33.770050, -118.193741
Raleigh
NC
North Carolina
35.779591, -78.638176
Omaha
NE
Nebraska
41.256538, -95.934502
Colorado Springs
CO
Colorado
38.833881, -104.821365
Fresno
CA
California
36.737797, -119.787125
Albuquerque
NM
New Mexico
35.084385, -106.650421
Memphis
TN
Tennessee
35.117500, -89.971107
Washington DC
WA DC
Washington, DC
38.889805, -77.009056
Las Vegas
NV
Nevada
36.169941, -115.139832
Seattle
WA
Washington
47.606209, -122.332069
Charlotte
NC
North Carolina
35.2272086, -80.8430827
Sacramento
CA
California
38.590576, -121.489906
Richmond
VA
Virginia
37.540726, -77.436050
Surprise
AZ
Arizona
33.629002, -112.330170
Mesa
AZ
Arizona
33.415184, -111.831474
Louisville
KY
Kentucky
38.252666, -85.758453
Des Moines
IA
Iowa
41.586834, -93.624962
Lakewood
CO
Colorado
39.704708, -105.081375
Kansas City
KS
Kansas
39.112701, -94.626801
Reno
NV
Nevada
39.529633, -119.813805
Tacoma
WA
Washington
47.258728, -122.465973
Aurora
CO
Colorado
39.7405111, -104.830994
Oxnard
CA
California
34.197659, -119.175949
Amarillo
TX
Texas
35.221996, -101.831299
Henderson
NV
Nevada
36.039524, -114.981720
Vancouver
WA
Washington
45.633331, -122.599998
Gilbert
AZ
Arizona
33.352825, -111.789024
San Bernardino
CA
California
34.115784, -117.302399
Columbus
GA
Georgia
27.800583, -97.396378
Hayward
CA
California
37.668819, -122.080795
Milwaukee
WI
Wisconsin
43.038902, -87.906471
Lubbock
TX
Texas
33.576698, -101.855072
Norfolk
VA
Virginia
36.850769, -76.285873
Tulsa
OK
Oklahoma
36.153980, -95.992775
Garland
TX
Texas
32.914341, -96.636559
Fort Lauderdale
FL
Florida
26.124161, -80.143593
Tucson
AZ
Arizona
32.248814, -110.987419
Salt Lake City
UT
Utah
40.760780, -111.891045
Corona
CA
California
33.875670, -117.568840
Madison
WI
Wisconsin
43.073051, -89.401230
Huntsville
AL
Alabama
34.7014286, -86.6597495
Kansas City
MO
Missouri
39.099728, -94.578568
Irvine
CA
California
33.684566, -117.826508
Chula Vista
CA
California
32.640072, -117.084038
Denton
TX
Texas
33.215530, -97.132446
Aurora
IL
Illinois
41.7571701, -88.3147539
Baton Rouge
LA
Louisiana
30.4494155, -91.1869659
Columbus
OH
Ohio
39.961178, -82.998795
Baltimore
MD
Maryland
39.2908816, -76.610759
Detroit
MI
Michigan
42.331429, -83.045753
Chesapeake
VA
Virginia
36.7183708, -76.2466798
Atlanta
GA
Georgia
33.7489924, -84.3902644
Birmingham
AL
Alabama
33.5206824, -86.8024326
Scottsdale
AZ
Arizona
33.501324, -111.925278
Cincinnati
OH
Ohio
39.103700, -84.513610
North Las Vegas
NV
Nevada
36.201946, -115.120216
Riverside
CA
California
33.980602, -117.375496
Plano
TX
Texas
33.019844, -96.698883
Minneapolis
MN
Minnesota
44.977753, -93.265015
Salinas
CA
California
,
Anaheim
CA
California
33.836594, -117.914299
Springfield
MO
Missouri
37.208958, -93.292297
Fort Wayne
IN
Indiana
41.077469, -85.137489
Phoenix
AZ
Arizona
33.448376, -112.074036
Bakersfield
CA
California
35.3738712, -119.0194639
Garden Grove
CA
California
33.774269, -117.937996
Anchorage
AK
Alaska
61.2163129, -149.894852
Indianapolis
IN
Indiana
39.768402, -86.158066
Nashville
TN
Tennessee
36.162663, -86.781601
Tempe
AZ
Arizona
33.425522, -111.941254
Mobile
AL
Alabama
30.695366, -88.039894
New Orleans
LA
Louisiana
29.951065, -90.071533
Knoxville
TN
Tennessee
35.960636, -83.920738
Grand Rapids
MI
Michigan
42.963360, -85.668083
Fontana
CA
California
34.102890, -117.435760
Elk Grove
CA
California
38.418129, -121.393257
Cape Coral
FL
Florida
26.5625742, -81.9438802
Grand Prairie
TX
Texas
32.745499, -97.003532
Fort Collins
CO
Colorado
40.588970, -105.082458
Killeen
TX
Texas
31.117119, -97.727798
Modesto
CA
California
37.639095, -120.996880
Oklahoma City
OK
Oklahoma
35.468491, -97.521263
Santa Ana
CA
California
33.745571, -117.867836
Ontario
CA
California
34.063343, -117.650887
Brownsville
TX
Texas
25.9015688, -97.4984005
Montgomery
AL
Alabama
32.379223, -86.307739
Hialeah
FL
Florida
25.857595, -80.278107
Springfield
MA
Massachusetts
42.102051, -72.585762
Toledo
OH
Ohio
41.652805, -83.537865
Pembroke Pines
FL
Florida
26.007765, -80.296257
Overland Park
KS
Kansas
38.974819, -94.683601
Little Rock
AR
Arkansas
34.746483, -92.289597
Glendale
CA
California
34.142509, -118.255074
Roseville
CA
California
38.752125, -121.288010
Wichita
KS
Kansas
37.687176, -97.330055
Huntington Beach
CA
California
33.659485, -117.998802
Augusta
GA
Georgia
33.4709714, -81.9748429
Worcester
MA
Massachusetts
42.271389, -71.798889
Virginia Beach
VA
Virginia
36.852924, -75.977982
Oceanside
CA
California
33.1958696, -117.3794834
Santa Clarita
CA
California
34.456043, -118.571335
Philadelphia
PA
Pennsylvania
39.952583, -75.165222
Corpus Christi
TX
Texas
27.800583, -97.396378
Portland
OR
Oregon
45.512230, -122.658722
Denver
CO
Colorado
39.739235, -104.990250
Boston
MA
Massachusetts
42.3554334, -71.060511
Atlanta
GA
Georgia
33.7489924, -84.3902644
Chicago
IL
Illinois
41.8755616, -87.6244212
Orlando
FL
Florida
28.538336, -81.379234
Jacksonville
FL
Florida
30.332184, -81.655647
Tampa
FL
Florida
27.950575, -82.457176
Long Island
NY
New York
40.757801, -73.940033
Queens
NY
New York
40.728226, -73.794853
Bronx
NY
New York
40.8466508, -73.8785937
Staten Island
NY
New York
40.643501, -74.076202
Brooklyn
NY
New York
40.6526006, -73.9497211
New York
NY
New York
40.712776, -74.005974
San Jose
CA
California
37.342205, -121.851990
San Francisco
CA
California
37.774929, -122.419418
San Diego
CA
California
32.834686, -117.130775
Los Angeles
CA
California
34.052235, -118.243683
El Paso
TX
Texas
31.761877, -106.485023
San Antonio
TX
Texas
29.387428, -98.496574
Dallas
TX
Texas
32.776665, -96.796989
Fort Worth
TX
Texas
32.755489, -97.330765
Houston
TX
Texas
29.760427, -95.369804
Austin
TX
Texas
30.2711286, -97.7436995

Book an appointment with a {category} dietitian

Covered by insurance.

Book an appointment with an online dietitian

Covered by insurance.

Find a

dietitian covered by insurance

No items found.
Mental Health
Intuitive Eating
Hyperthyroidism