"TV dinners" have evolved significantly. What was once a limited selection of chicken, meatloaf, and turkey has transformed into a vast array of options lining the frozen food aisles. Today, you can find everything from ethnic meals to healthy cuisine and super-sized portions, offering convenience and portion control. This article explores how to incorporate frozen meals into a weight management plan, highlighting what to look for on nutrition labels and recommending some of the best frozen meals available.
The Evolution of Frozen Dinners
Many people fondly remember the ritual of eating "TV dinners." The choices were limited to chicken, meatloaf, turkey, and apples. Now, frozen food aisles are stocked with a huge selection of "light" and regular frozen dinners, including assorted ethnic meals, healthy cuisine, and super-sized meals.
The Benefits of Frozen Dinners for Weight Management
The best part about a frozen dinner is the convenience: Pop it into a microwave or oven and in no time, your meal is ready. But frozen dinners are also an excellent way to ensure proper portion control. By examining the package information on portion size, you can equate this to the foods you prepare at home or eat at restaurants.
To stay within your eating plan when choosing frozen meals, reading labels is essential. A "quick meal, light frozen dinner with a light sauce" should contain roughly equal to or less than 300 calories and 8 grams of fat. A "quick meal, regular frozen dinner with a cream sauce" should contain roughly equal to or less than 400 calories and 25 grams of fat. Look for meals that feature lots of vegetables and whole grains. Also, try to choose frozen meals that contain less than 1,000 milligrams of sodium.
Enhancing Frozen Meals for Optimal Nutrition
The quantity of food found in most frozen dinners may not be enough to keep you satisfied, so chances are your plan will also recommend a side dish. You can supplement your frozen meal with a tossed green or spinach salad with a light salad dressing, a cup of vegetable soup, and other fruits and/or vegetables. Add a serving of whole grain bread and a glass of skim milk, and you have a perfectly nutritious and delicious dinner.
Read also: Low Sodium Diet Frozen Dinners
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 Frozen Meals for Weight Management
Here are some frozen meals to help you reach your health goals.
- Kevin's Korean BBQ Chicken: A sweet and spicy chicken dish with a flavor profile similar to beef bulgogi. 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. Pair this dish with a whole grain side and vegetables for fiber.
- Smartmade Mediterranean-Style Chicken Bowl: An all-in-one frozen dinner that includes protein from chickpeas and chicken strips, vegetables, and quinoa. It’s a well-rounded meal with protein, vegetables, and high-quality grains. It has 20g of protein per bowl. Boost the fiber content by adding your own vegetables or legumes, since this dish only has 5g of fiber. This frozen dinner has 620mg of sodium, slightly higher than the recommended guideline, but is very close to the target cutoff.
- Healthy Choice Simply Steamers Grilled Basil Chicken: A pasta dish with grilled chicken, basil, artichokes, squash, bell peppers, and spinach. 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. Increase fiber by adding more vegetables to your meal, such as a side salad, as this meal only offers 5g of fiber.
- Primal Kitchen Chicken Pesto: A gluten-free option made with cauliflower rice, chicken, pesto sauce, zucchini, broccoli, and almond butter. This meal has protein and vegetables. It provides 18g of protein. Increase the fiber content by adding whole grains, legumes, or more vegetables, as this meal only offers 5g of fiber. This dish has 810g of sodium, one of the highest on our list. Halve the amount of sauce you add to your meal, or add homemade flavor add-ins that do not rely on sodium, such as fresh herbs or lemon juice.
- Sweet Earth Vegan Frozen Natural Foods Curry Tiger: A vegan dish with lentils, sweet potatoes, carrots, chickpeas, brown rice, broccoli, and a curry sauce. It’s a comforting dish that is ready to eat in minutes. It has 18g of protein. Increase your total fiber intake by having fresh fruit on the side or for dessert, as this dish has 8g of fiber. The sodium content of this dish is 650mg, slightly above the recommended guideline.
- Green Harvest California Style Protein Bowl: A vegetarian option made with whole ingredients. The bowl has edamame beans, lentils, corn, quinoa, grilled peppers, peas, kale, and a light lemony sauce. 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. Add a boiled egg on the side for a bit more protein.
- 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. The dish offers 14g of protein. It includes two vegetables that offer vitamins and minerals. 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. 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.
- Saffron Road Thai Red Curry Chicken: This juicy dish combines the aromatic flavors of Thailand with juicy chicken, vegetables, and jasmine rice. The dish contains 14g of protein. It’s a great source of iron and is certified gluten-free. 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.
- 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. 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. Add in some extra protein by topping with grilled chicken or tofu. Serve with fresh avocado slices for added creaminess and healthy fats. Squeeze fresh lime juice over the top for an extra burst of flavor.
- 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. 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. Serve it with homemade guacamole for added flavor and nutrients. Pair with whole-grain rice or quinoa for a heartier meal.
Maximizing Nutrition with Frozen Meals
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:
Read also: Convenient Diet Meal Options
- 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.
Balancing Convenience and Nutrition: Homemade Frozen Meals
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.
While convenient, store-bought frozen meals (Stouffer's, Lean Cuisine, Healthy Choice, etc.) may sacrifice nutritional value and taste. By making your own frozen meals, you can tailor them to your taste preferences and dietary needs. Homemade meals can have far less sodium and preservatives than store-bought counterparts. Try improving their nutritional quality by using brown rice, whole wheat pasta, and low sodium pasta sauces and broths.
Most cooked dishes keep for 2-3 months in the freezer. Double or triple recipes you were going to cook anyway, such as a casserole. Once you have prepared and cooked your meal, let it cool to room temperature before freezing it. Think about portion-size! Store meals in size-appropriate containers: If it is a casserole you will eat with your family, freeze in a large dish; if you will be eating single servings, separate into smaller containers. You may consider freezing sauces or toppings (such as pesto) in ice cube trays. When ready to enjoy your meal, you can either heat the frozen food directly, or thaw it first (this will allow you to heat it faster).
Read also: Ultimate Keto Pizza Guide