Frozen meals have evolved significantly since the TV dinners of the 1950s. Today, they offer a convenient way to enjoy balanced nutrition, save time, and reduce food waste. For those seeking healthy and convenient meal options, the frozen food aisle offers a variety of choices. It's no longer off-limits when learning to eat a healthier diet. Frozen meals can be a practical solution for those short on time, who don't cook often, or are on a tight budget.
Are Frozen Meals Healthy?
Frozen meals have a long history, dating back to the 1950s when they were first introduced as convenient TV dinners. Over the years, they earned a reputation for being unhealthy due to high sodium, preservatives and low-quality ingredients. However, the landscape of frozen meals has dramatically changed. Today, many brands offer frozen meals that are rich in nutrients, featuring whole foods and balanced portions. While there are still plenty of unhealthy options, the market now includes many healthy frozen meals that prioritize nutritious ingredients. It’s crucial to check labels and make informed choices.
In general, there is nothing wrong with frozen foods. For example, buying frozen vegetables and fish is just as healthy as buying them fresh.
How to Choose Healthy Frozen Meals
Finding the healthiest frozen meals can be a challenge. However, with a bit of knowledge, you can navigate the freezer aisle with confidence. When choosing the healthiest frozen meals, it’s important to focus on the nutritional content. Here are some tips for selecting nutritious options:
- Check Sodium Levels: Pay attention to the sodium content. The Centers for Disease Control says 600 mg is the max amount of sodium a meal can have to be called “healthy”, so any frozen meal that has less than 600 mg of sodium is a good choice. The recommended amount of sodium an adult should have per day is 2,300 mg, and it is a good idea to look at Daily Value (DV) percentages and keep sodium at 20% or less. If you have any heart-related medical diagnoses or kidney disease, your sodium needs may be more restricted.
- Prioritize Lean Protein and Fiber: Meals with plenty of colorful vegetables for fiber and lean protein sources like turkey, beans, and seafood are great. Fiber and protein are easy ways to help keep you fuller longer. Many frozen meals are low in calories likely making them low in protein and fiber. Aim for meals with at least 15-20 grams of protein and 5 grams of fiber per serving. If it is easiest to remember the 20% rule, aim for 20% or more of protein and fiber per serving when you can.
- Limit Unhealthy Fats and Added Sugars: Keep the saturated fat, or unhealthy fat, at 3 grams or less per meal. This is the same as keeping it at 20% Daily Value (DV) or less per serving. Some meals may have sauces that raise the added sugar content. Watch the sodium, saturated fat, and added sugars.
- Look for Whole Grains and Vegetables: Opt for meals rich in vegetables and whole grains, which provide essential nutrients and fiber.
- Read the Label: Always review the label to make the best choice for your health. Check the ingredients list to ensure it features whole foods rather than artificial additives.
Remember, even healthy frozen meals can benefit from additions. If you’re having fettuccini alfredo, add chopped broccoli and chicken for protein and fiber. Or pair your macaroni and cheese with a side salad with vegetables and nuts or seeds for additional protein, fiber, and heart-healthy fats. Fill in any nutrient gaps with easy staples. Add a side of veggies, chicken, ground turkey or beef to your pasta when the frozen meal itself is lacking. You can make the frozen meals your own.
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Top Frozen Meal Brands for a Healthy Diet
Here are some of the best frozen meal brands that offer healthy and delicious options:
1. Amy's Kitchen
Amy’s Kitchen is known for offering some of the healthiest frozen meals, particularly for those seeking vegetarian, vegan or gluten-free options. It's also a brand that prioritizes organic ingredients and avoids GMOs. With a wide array of vegetarian-friendly options and dishes for breakfast, lunch and dinner, Amy’s offers low-sodium versions of popular dishes like a Mexican casserole bowl and tofu scramble breakfast wrap. While some meals are higher in sodium, the brand provides "light in sodium" alternatives for a healthier option. As always, check the labels before purchasing to ensure that the nutritional profile of your chosen dish matches your dietary needs.
Amy's Kitchen offers enchiladas that have been a favorite for years because they’re delicious. The black bean-veggie combo contains a modest 340 calories and includes 6 grams of fiber.
2. Daily Harvest
If you’re looking for a frozen lunch with the cleanest ingredients and fewest allergens, don’t miss Daily Harvest’s wide variety of options. Their Harvest Lentil Tomato Bolognese Harvest Bowl happens to be a favorite. It brings together the savory flavor of tomato soup with the high-protein, high-fiber of lentils. It’s got 25% of your daily potassium, 10 grams of fiber, 12 grams of protein, and nothing artificial.
3. Healthy Choice
This budget-friendly brand is an excellent pick on this list of the healthiest frozen meals for those trying to eat healthy and also save money. With meals free of artificial ingredients and most containing less than 600 milligrams of sodium per serving, Healthy Choice provides nutritious options in a range of recipes. The Simply Steamers, Power Bowls and Café Steamers feature high-protein, low-calorie and fiber-rich ingredients. While not all options are low in sodium, selections like the grilled chicken marsala and cauliflower curry power bowl stand out as healthier choices. The Power Bowls also come in a couple of plant-based options, and all versions are high in fiber and lean protein. This healthy frozen meal brand offers a range of types of dishes, from Asian-style meals to pasta dishes and comfort food favorites like stews and pot pie. You can also get Plated Meals, which include lean protein, vegetables or beans, and carbs like rice or potatoes.
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Healthy Choice also offers a Greek Style Chicken Power Bowl, full of vegetables, including cauliflower rice, simmered in a delicious vinaigrette. You can add a handful of chopped nuts or leftover vegetables to the low-carb bowl to increase calories and satiety. It’s healthy, has 20 grams of protein and only 170 calories.
Another great option from Healthy Choice is the Simply Steamers Unwrapped Burrito Bowl. This vegetarian option includes black and pinto beans, veggies and brown rice, and provides a whopping 8 grams of fiber.
4. Lean Cuisine
Lean Cuisine is a well-known frozen meal brand, and it can be a healthy pick. The brand's main health-based selling points are that it focuses on portion-controlled and has many low-calorie options. The menu includes over 50 meals, many high in protein, carb-conscious, gluten-free or meatless. Notably, several meals, like the apple cranberry chicken and butternut squash ravioli, are "Heart-Check Certified" by the American Heart Association for meeting heart-healthy standards. While Lean Cuisine is generally a healthy brand, it's essential to check the sodium content on each meal, as some are higher than others. Some dishes are also a little bit more of a treat food, such as the fettuccine Alfredo or French bread pizza.
If you are looking for a frozen meal with chicken that has the American Heart Association seal of approval, the Lean Cuisine Apple Cranberry Chicken entrée is a good option. This heart-friendly meal contains white meat chicken in an apple reduction sauce with sweet cranberries, and a whole-wheat orzo pasta. This is a sweet and savory AHA Heart-Check Certified dish full of flavor.
Lean Cuisine also offers a Tortilla Crusted Fish dish that is made with a mix of corn, poblano peppers and rice. This meal is actually modest in sodium with only 440 milligrams. And the Alaska pollock is a good source of important heart-healthy omega-3s.
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5. Magic Kitchen
This meal delivery service is a top choice for those seeking the healthiest frozen meals tailored to specific dietary needs. A variety of meal plans are offered, including low-sodium, diabetic-friendly and renal diet options. With meals like turkey chili with brown rice and lemon pepper fish with roasted potatoes, Magic Kitchen is a top choice due to its emphasis on heart health and portion control without sacrificing flavor. The brand's commitment to low-sodium and balanced nutrition makes it a reliable source for healthy frozen meals and the variety offered means you'll never get bored with these healthy frozen meals.
6. Marie Callender's
Marie Callender’s offers a range of comforting frozen meals that emphasize home-style cooking with quality ingredients. While not everything is low in calories or sodium, this brand is one of the best healthy frozen meals for those seeking dishes with a high protein content and minimal artificial ingredients. Top picks for those looking to increase their protein intake include the Creamy Vermont Mac and Cheese Bowl and Roasted Turkey Breast and Stuffing, both of which contain 21 grams of protein per serving and are free from artificial preservatives, colors and flavors. However, it's important to note that not all meals offered by Marie Callender's are health-focused, making it essential to read labels and choose wisely when shopping for the healthiest frozen meals from this brand.
7. Red's
For lunch, there’s nothing quite so handy and portable as a frozen burrito - but many brands are low in protein and filled with funky additives. Red’s organic chicken, cilantro, and lime burrito is a more nutrient-dense alternative to the usual frozen Mexican rollups. Twelve grams of protein come from grilled organic chicken, brown rice, and black beans.
8. Saffron Road
Offering a range of globally inspired meals, Saffron Road is another of the favorite healthy frozen meals available at the grocery store. This brand's dishes are free of GMOs, artificial ingredients and hormones, with all options certified gluten-free and halal. Many of the meals are also vegan, vegetarian and/or kosher. Healthier choices that are favorites include the lemongrass basil chicken and butter chicken. Saffron Road’s focus on authentic flavors and nutritious ingredients makes it a generally healthy brand, though it's essential to select the lower-sodium options, as some of these healthier frozen meals are quite high in sodium.
Saffron Road also offers Chicken Tikka Masala With Basmati Rice.
9. Sweet Earth
Sweet Earth is known for its predominantly plant-based, flavor-forward meals, making it one of the favorite inclusive options among the healthiest frozen meals. The brand's offerings, which include bowls, burritos and pizzas, are vegetarian-friendly and mostly organic, with most options also being vegan. While some of the meals are somewhat high in sodium, there are healthier choices like the Curry Tiger Bowl and the Cauliflower Mac, which are both high in fiber and have under 650 milligrams of sodium per serving. With a focus on non-GMO ingredients and diverse, nutritious meals, Sweet Earth is a generally healthy brand, although it's essential to check labels for nutritional content, as some meals can be high in sugar and sodium. Some of the dishes are also a little lower in protein than you may want, so check the protein amounts and consider adding extra high-protein plant-based foods, like nuts, to your meal.
One great choice from Sweet Earth is the Veggie Lo Mein for a colorful Asian-inspired weekday meal that gives this popular take-out classic a run for its money.
Sweet Earth also offers the Curry Tiger Bowl. The lentils help provide legumes in your diet. It's also dairy free, lactose free, vegan and kosher.
10. Tattooed Chef
Well-known for offering some of the healthiest frozen meals, Tattooed Chef focuses on plant-based, organic ingredients that are free from additives and excessive sodium. The products are vegetarian-friendly, with many also being vegan, gluten-free, soy-free and grain-free. Meals like the Buddha Bowl and Veggie Hemp Bowl, which provide at least ten grams of plant-based protein, are nutritionist-approved and packed with fiber and essential nutrients. The brand emphasizes whole, clean ingredients and is generally healthy, but pairing some meals with additional protein can enhance satisfaction.
The Tattooed Chef Buddha Bowl is a great choice. The sweet potatoes and chili-coated chickpeas served over riced cauliflower provide a plant-based meal that is high in beta-carotene and fiber while providing 10 grams of plant protein.
Another good choice is the Tattooed Chef Plant-Based Egg Roll Bowl, which is low in added sugars and provides a whopping 13 grams of protein.
11. Trader Joe's
There’s a reason two frozen lunches from Trader Joe’s make the list. TJ’s is a perennial favorite for its many high-quality frozen meals.
Trader Joe’s offers a Riced Cauliflower Bowl. It’s a 100% plant-based frozen lunch that packs not only cauliflower, but also chickpeas, sweet potato, and tofu chunks. A tangy tahini sauce completes the flavor picture.
Trader Joe's also offers a bulgur pilaf with butternut squash. Whole grain bulgur is the first ingredient here. According to the Whole Grains Council, diets high in whole grains can reduce the risk of chronic disease and lower inflammation.
Specific Meal Recommendations
- Lean Cuisine Apple Cranberry Chicken: This heart-friendly meal contains white meat chicken in an apple reduction sauce with sweet cranberries and whole-wheat orzo pasta.
- Healthy Choice Greek Style Chicken Power Bowl: Full of vegetables, including cauliflower rice, simmered in a delicious vinaigrette.
- Saffron Road Chicken Tikka Masala: Offers a spicy and flavorful option with basmati rice.
- Sweet Earth Curry Tiger Bowl: A dairy-free, lactose-free, vegan, and kosher option with lentils.
- Tattooed Chef Buddha Bowl: Provides a plant-based meal that is high in beta-carotene and fiber.
Making Frozen Meals Even Healthier
To enhance the nutritional value of your frozen meals:
- Add Vegetables: Serve your meal with a side of steamed or roasted vegetables to increase your fiber and nutrient intake.
- Include Extra Protein: Add grilled chicken, tofu, or beans to your meal to boost the protein content.
- Choose Whole Grains: Pair your meal with a side of quinoa, brown rice, or whole-wheat bread for added fiber and nutrients.
- Watch Portion Sizes: Be mindful of the serving size to avoid overeating.