Pressed for time but want to skip the take-out? Check out our master list of 8 dietitian-approved, healthy frozen meals from your local grocery store. We’ve included both vegan options and meat options.
We always encourage our clients to choose meals they enjoy, with a focus on balance. For added bulk and satiety, try adding a cup of cooked veggies to these meals!
When choosing a frozen meal, shoot for one that is:
- LOW (<1g) or LEAN (<4.5g) in Saturated Fat
- HIGH in protein (>10g)
- HIGH in Fiber (>5g)
- BALANCED in Sodium (While low sodium is <140mg, we aim for <575 mg per meal, as the total recommended limit is 2300 mg, divided among 4 meals per day).
8 dietitian-approved, healthy frozen meals
1. Amy’s Light & Lean Quinoa & Black Beans with Butternut Squash & Chard
Why it’s healthy
Packed with plant-based protein and fiber from quinoa and black beans, loaded with vitamins and minerals from butternut squash and chard.
Nutrition Facts
Total calories: 240 kcal
Total Fat: 4.5g | Saturated Fat: 0g | Cholesterol: 0mg
Sodium: 330mg | Protein: 10g | Carb: 39g | Fiber: 7g
2. Saffron Road Chicken Tikka Masala
Why it’s healthy
Made with antibiotic-free chicken and served with a side of basmati rice, this meal provides a good balance of protein and carbohydrates, with a flavorful sauce that’s low in added sugars.
Nutrition Facts
(per 1/4 cup serving)
Total Calories: 40 kcal
Total Fat: 1.5g | Saturated Fat: 0.5g | Cholesterol: 5mg
Sodium: 370mg | Protein: 1g | Carb: 6g | Fiber: 1g
3. Evol Chicken & Veggie Enchilada Bake
Why it’s healthy
Contains hormone-free chicken and a variety of vegetables, wrapped in a whole wheat tortilla, offering a good mix of protein, fiber, and essential nutrients.
Nutrition Facts
Total Calories: 370 kcal
Total Fat: 13g | Saturated Fat: 6g | Cholesterol: 50mg
Sodium: 500mg | Protein: 20g | Carb: 43g | Fiber: 6g
4. Healthy Choice Power Bowls Korean-Inspired Beef
Why it’s healthy
This bowl features all-natural beef, a blend of vegetables, and ancient grains like quinoa and brown rice, providing a balanced meal rich in protein, fiber, and healthy fats.
Nutrition Facts
Total Calories: 300 kcal
Total Fat: 10g | Saturated Fat: 2.5g | Cholesterol: 30mg
Sodium: 600mg | Protein: 15g | Carb: 37g | Fiber: 5g
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5. Kashi PlantBased Sweet Potato Quinoa Bowl
Why it’s healthy
A vegetarian option that combines sweet potatoes, black beans, and quinoa for a nutrient dense meal full of fiber, vitamins A and C, and plant-based protein.
Nutrition Facts
Total Calories: 270 kcal
Total Fat: 6g | Saturated Fat: 1g | Cholesterol: 0mg
Sodium: 280mg | Protein: 9g | Carb: 48g | Fiber: 12g
6. Cauliflower Crust Margherita Pizza
Why it’s healthy
Made with a cauliflower crust, this pizza is lower in carbs and calories while still offering the comfort of a traditional pizza, topped with tomatoes, mozzarella, and basil.
Nutrition Facts
(per 1/2 Pizza Crust)
Total Calories: 350 kcal
Total Fat: 14g | Saturated Fat: 5g | Cholesterol: 45mg
Sodium: 540mg | Protein: 12g | Carb: 44g | Fiber: 3g
7. Primal Kitchen Chicken Pesto Bowl
Why it’s healthy
Features cage-free chicken, organic vegetables, and a dairy-free pesto sauce made with avocado oil, providing a meal high in healthy gats, protein, and antioxidants.
Nutrition Facts
Total Calories: 460 kcal
Total Fat: 39g | Saturated Fat: 6g | Cholesterol: 50mg
Sodium: 810mg | Protein: 18g | Carb: 10g | Fiber: 5g
8. Love the Wild Baja-Style Fish Taco Bowl with Barramundi
Why it’s healthy
Made with sustainable fish, a variety of vegetables and brown rice, this bowl is rich in omega-3 fatty acids, protein, and fiber, making it a heart-healthy choice.
Nutrition Facts
Total Calories: 320 kcal
Total Fat: 12g | Saturated Fat: 6g | Cholesterol: 45mg
Sodium: 580mg | Protein: 16g | Carb: 39g | Fiber: 4g
Perfect Gadgets for Freezer-Friendly Meals
Glass Meal Prep Containers: Durable proof containers are perfect for storing freezer-friendly meals.
Silicone Freezer Tray with Lid: Ideal for portioning out soups, sauces, or even smoothie ingredients, these flexible trays with lids make it easy to freeze and store single servings.
Vacuum Sealer Machine: Preserve the freshness of freezer meals with this vacuum sealer.
Join our Meal Planning Program
If you love the convenience of healthy frozen meals but also want the flexibility to cook when you have time, our Meal Planner Program is the perfect solution. Meal planning can help you enjoy a greater variety of foods while making it easier to meet your health goals. People who meal plan tend to enjoy a greater variety of foods and meet their health goals more easily. Plus, you’ll have a personalized plan that balances calories, carbs, protein, fat, fiber, and key nutrients to support your health and wellness. Whether you’re grabbing a quick meal from the freezer or carving out time to cook at home, our program ensures that nutritious eating is simple, enjoyable, and works for your lifestyle.
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