For individuals seeking to manage their sodium intake without sacrificing convenience or flavor, low sodium frozen dinners offer a practical solution. These meals cater to those with specific health concerns, such as high blood pressure or heart disease, while providing a quick and easy meal option for busy lifestyles.
Understanding Sodium and Its Impact on Health
Sodium is an essential mineral that plays a crucial role in regulating fluid balance and muscle function within the body. The kidneys carefully regulate sodium levels to maintain proper bodily functions. Sodium increases the water in blood vessels, which generates more blood flow and, in turn, increases blood pressure.
However, excessive sodium consumption can lead to several health complications:
- High Blood Pressure: Excess sodium increases the water in your blood vessels, generating more blood flow and in turn increasing blood pressure, potentially leading to heart attacks and other forms of cardiovascular disease.
- Kidney Damage: The kidneys must work harder to remove excess salt and fluid from the body, potentially leading to kidney damage over time.
- Osteoporosis: Regular table salt can weaken bones over time through calcium loss, increasing the risk of fractures.
The Food and Drug Administration reports that Americans consume too much sodium on average, with over 70% of their sodium intake coming from prepackaged and prepared foods such as frozen meals. The Centers for Disease Control and Prevention (CDC) recommends opting for prepared meals that contain less than 600 milligrams (mg) of sodium per serving, which is the maximum amount that a food can contain to be labeled “healthy”.
Benefits of a Low Sodium Diet
A low sodium diet is often recommended for people with high blood pressure and heart disease. In fact, according to the AHA, reducing sodium intake by just 1,000 mg per day could significantly improve blood pressure and heart health for most people (4). A low sodium diet may also be beneficial for other health conditions, including chronic kidney disease (5).
Read also: Healthy Kidney Diet Guide
Navigating Low Sodium Frozen Meal Options
While frozen meals can be high in sodium, many brands now offer lower-sodium alternatives that don't compromise on taste or nutritional value. Sodium is used to enhance the flavor of frozen foods, and is also used to preserve freshness and improve the texture and appearance of meals (2).
Factors to Consider When Choosing Low Sodium Frozen Meals
When selecting low sodium frozen meals, consider the following factors:
- Sodium Content: Aim for meals with 600 milligrams of sodium or less per serving to adhere to the CDC’s 2,300 milligrams per day recommendation.
- Ingredients: Opt for meals made with fresh, whole ingredients, such as fruits, vegetables, whole grains, and lean proteins.
- Nutritional Value: Look for meals that are rich in essential nutrients, such as vitamins, minerals, and fiber.
- Dietary Needs: Choose meals that align with your specific dietary requirements, such as gluten-free, vegan, or vegetarian.
Featured Brands and Meal Options
Several brands specialize in providing nutritious and flavorful low sodium frozen meals. Here are some notable options:
Magic Kitchen
Price: $$$
Magic Kitchen is a meal delivery service that offers frozen, fully prepared meals tailored to a variety of dietary needs. They provide a wide range of low sodium meals, all of which contain less than 700 mg of sodium, and most of which contain 500 mg or less. In addition to low sodium meals, Magic Kitchen also offers meal plans suitable for other dietary requirements, including:
Read also: Comprehensive Guide: Low Sodium Meals
- Senior Meals
- Portion Controlled
- Diabetic-Friendly
- Dairy-Free
- Low Carbohydrate
- Low Fat
- Renal Diet
- Dialysis-Friendly
- Vegetarian
A few examples of low sodium meals that they offer include:
- Turkey Chili with Brown Rice: 170 mg of sodium
- Lemon Pepper Fish with Roasted Potatoes and Okra & Stewed Tomatoes: 330 mg of sodium
- Fried Egg Patties, Sweet Potatoes & Asparagus: 240 mg of sodium
Menu-complete meals on their low sodium menu typically range from $11-$15 per serving. Shipping is available throughout the continental United States and starts at $18.95.
Best Overall
Lean Cuisine
Price: $-$$
Lean Cuisine is a popular frozen meal company known for its low calorie, portion-controlled entrées, including bowls, pizzas, pastas, and sandwiches. The company produces over 50 frozen meals, many of which are high in protein, carb-conscious, gluten-free, or meatless. Four of their entrées are also “Heart-Check Certified,” meaning that they meet AHA standards for heart-healthy foods and contain less than 600 mg of sodium per serving. A few of their heart-healthy selections include:
- Apple Cranberry Chicken: 510 mg of sodium
- Butternut Squash Ravioli: 570 mg of sodium
- Garlic Sesame Asian-Style Noodles with Beef: 510 mg of sodium
Many of the items on their regular menu are also low in sodium as well. However, remember to read the nutrition label to check the sodium content carefully, as some entrées are higher in sodium. Lean Cuisine meals range from $2-$6 at most grocery stores, depending on your location.
Read also: The Hoxsey Diet
Best Low Calorie
Saffron Road
Price: $$
Designed to highlight the flavors of cuisines around the globe, Saffron Road makes nutritious and tasty frozen meals that are free of GMOs, artificial ingredients, and hormones. Not only are all frozen entrées certified gluten-free, but many are also vegan, vegetarian, and certified halal. Though not all meals are low in sodium, some can fit into a heart-healthy diet, including:
- Lemongrass Basil Chicken: 540 mg of sodium
- Vegetable Pad Thai: 600 mg of sodium
- Butter Chicken: 520 mg of sodium
In addition to frozen meals, Saffron Road also offers simmer sauces, meal pouches, and crunchy chickpea snacks. Each meal typically costs around $6-$7 per serving, though prices can vary.
Best Gluten-Free
Tattooed Chef
Price: $$
Tattooed Chef offers an assortment of plant-based frozen meals, including a variety of bowls, burritos, pizzas, and pasta dishes. All products are vegetarian-friendly, and many are also vegan, gluten-free, soy-free, and grain-free. The company notes that many of their ingredients are organic. Several meals from Tattooed Chef are certified organic as well. The sodium content of meals can range, but many can fit into a low sodium diet, including:
- Buddha Bowl: 310 mg of sodium
- Chickpea Pasta with Plant-Based Ragu: 450 mg of sodium
- Veggie Hemp Bowl: 260 mg of sodium
Each frozen entrée generally costs between $5-$6, depending on where you shop.
Best Vegan
Sweet Earth
Price: $$
Sweet Earth is a company that provides plant-based, flavor-forward meals, all of which are fully prepared and ready to enjoy. They offer a wide selection of bowls, burritos, and pizzas, along with plant-based varieties of bacon, seitan, chicken, and deli slices. Meals are all non-GMO and made with mostly organic ingredients. All products are vegetarian-friendly, and a few are also vegan. Though some of the items that they produce are higher in sodium than others, certain items are low in salt, including:
- Cauliflower Mac: 460 mg of sodium
- Curry Tiger: 360 mg of sodium
- Veggie Lover’s Vegan Pizza: 330 mg of sodium
Typically, most meals from Sweet Earth cost around $5-$6 each.
Best Vegetarian
Other Notable Low Sodium Frozen Meal Options
- Amy’s Kitchen Mexican Casserole Bowl, Light in Sodium: Contains only 370 milligrams of sodium, 50% less sodium than its original casserole bowl. Amy’s Kitchen is a well-known organic frozen food brand that sources quality ingredients.
- Healthy Choice Simply Steamers Creamy Spinach & Tomato Linguini: Seasoned with black pepper, garlic, onions, and a splash of chardonnay to keep the sodium content low.
- Sweet Earth Bulgogi Bowl: Contains only 460 milligrams of sodium and uses tofu as the base.
- Saffron Road Chickpea Masala with Basmati Rice: Made with ethically sourced ingredients and fiber-packed chickpeas and contains only 400 milligrams of sodium.
- Lean Cuisine Lemon Garlic Shrimp Stir-Fry: Contains only 560 milligrams of sodium per meal and includes broccoli and brown rice.
- Saffron Road Chicken Enchiladas al Chipotle: Contains 570 milligrams of sodium per meal and offers a spicy, flavorful, heart-healthy option.
- Evol Hawaiian Style Grilled Chicken: Good for the sodium-conscious consumer, but high in sugar.
- Healthy Choice Cuban-Style Pork Power Bowls: Provides a convenient and sodium-conscious power bowl option.
Tips for Reducing Sodium Intake
In addition to choosing low sodium frozen meals, consider these tips to further reduce your sodium intake:
- Read Food Labels: Carefully examine nutrition labels to identify foods that are low in sodium.
- Cook at Home: Preparing meals at home allows you to control the amount of sodium added.
- Use Fresh Ingredients: Fresh fruits, vegetables, and unprocessed meats are naturally low in sodium.
- Limit Processed Foods: Processed foods, such as canned soups, frozen dinners, and processed meats, are often high in sodium.
- Use Sodium-Free Seasonings: Experiment with herbs, spices, and other sodium-free seasonings to add flavor to your meals.
- Rinse Canned Foods: Rinsing canned beans and vegetables can help remove excess sodium.
Potential Downsides of Extremely Low Sodium Intake
Sodium plays a key role in many aspects of health and is necessary for many functions within the body (8). Though moderating sodium intake is unlikely to be harmful, some studies suggest that reducing your intake of sodium too much could be linked to adverse effects on health, including increased cholesterol and triglyceride levels (9).
Assistance Programs for Home-Delivered Meals
Individuals who meet certain criteria may qualify for government or health plan assistance to receive home-delivered meals, such as Mom's Meals, at little or no cost. You might qualify for government or health plan assistance if you say yes to any of these questions:
- Are you over 65?
- Are you disabled?
- Do you require assistance with grocery shopping and/or preparing meals?
- Are you on Medicaid or a Medicare Advantage plan that offers a paid meal benefit?
If you’re currently a Medicaid or Medicare recipient, contact your health plan to see if you are eligible to receive a home-delivered meals benefit. Or, contact your Area Agency on Aging to see if you qualify for government-funded programs. If you do not qualify for this kind of assistance to get home-delivered meals, you are able to purchase meals direct. Our meals are priced starting at just $7.99.