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

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. 

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.  

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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.  

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.  

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.  

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. 

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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.  

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.

‍Working with a registered dietitian can help you build a menu that fits your lifestyle and helps you meet your health goals. 

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.