By 7 Healthy Frozen Dinners That Registered Dietitians Swear By to Save Time
If you’re bored with cereal and PB&J for those nights when you just can’t bring yourself to cook, might we suggest healthy frozen dinners as another possible alternative—especially if you’ve already maxed out your takeout budget?
Yes, frozen entrées don’t have the best reputation—mushy textures, not much flavor, loads of sodium, skimpy portions, et cetera—but that’s far from fully deserved. Now more than ever, there are plenty of legit, tasty options made from wholesome ingredients that will actually leave you satisfied—from tasty, stovetop stir fry dishes to microwaveable meatballs and ravioli. And registered dietitians agree that it’s worth keeping a few of the best frozen meals in your freezer for when things get hectic (or, to be honest, you just don’t feel like cooking).
“High quality frozen dinners can be great,” Phoenix-based nutrition expert Rhyan Geiger, RDN, tells SELF. “They come in handy on a busy night when home cooking isn’t an option or used as a backup plan if a meal falls through.”
All frozen dinners are definitely not created equal, though. That’s why there are some factors you might want to consider before stocking up to make sure you’re making the most of your microwave meals—and that they will keep you full for the long haul.
How to choose a satisfying frozen meal
1. Make sure it contains enough calories.
The serving sizes for healthy frozen dinners can sometimes be a little puny, making them feel more like a snack or a side dish than a meal. Look for options that offer the caloric equivalent of the meals you’d make for yourself, Kelly Jones, MS, RD, CSSD, a sports nutritionist based in Philadelphia, tells SELF. If a meal has less, consider how you’ll enhance it to make it more filling. For instance, add sliced avocado on top of a frozen burrito or sprinkle chopped nuts on top of a grain bowl.
2. Fill in the nutrition gaps with easy staples.
You want a meal that not only contains enough calories, but is well-rounded and balanced. “Look for a meal that contains carbohydrates, proteins and fats,” Yasi Ansari, MS, RD, CSSD, a Los Angeles–based sports dietitian and national media spokesperson for the Academy of Nutrition and Dietetics, tells SELF.
And if your fave frozen meal doesn’t quite measure up, fill in the gaps with pantry staples or pre-made basics to make it a complete meal and ensure you get all the health benefits you need. “Find ways to boost nutrition by adding what may be missing,” Ansari says. Some of Ansari’s favorite frozen food brands, for example, tend to run low on the carbs, so she always adds some of the pre-made brown rice, potatoes, or quinoa she keeps on hand.
3. Look for plenty of protein and fiber.
Protein and fiber work together to help you feel fuller longer, so make sure your meal has both, all of our experts said. Try to choose healthy frozen meals at the grocery store that offer at least 15 to 20 grams of protein and 5 grams of fiber per serving. Products that contain fiber- and protein-rich ingredients, like black beans and lentils, are a great place to start.
4. Watch the sodium.
A lot of frozen meals tend to go heavy on the salt, which can make it hard to keep your overall sodium intake in check. (The American Heart Association recommends most adults take in no more than 2,300 milligrams per day for a heart-healthy diet.) For heart-healthy choices, try to stick with relatively low-sodium frozen meals, meaning less than 600 mg sodium per serving, Jones says. (Although the exact number to aim for will depend on your individual health.)
5. Add easy sides.
Rounding out your healthy microwave meals with another serving of produce adds an extra shot of fiber and nutrients (and also boosts the fullness factor). “I always recommend pairing a frozen meal with a heaping serving of greens,” Maya Feller, MS, RD, an adjunct professor of nutrition at New York University, tells SELF. Sauté some frozen spinach with olive oil and garlic while your entrée is baking, microwave some frozen peas or broccoli, add a side salad, or have a handful of kale chips.
6. Make it look nice.
When your food looks appetizing, you’re more likely to come away from the table feeling satisfied, Rachel Naar, MS, RD, a New York City–based dietitian who specializes in intuitive eating, notes. Put that meal on a real plate or in a bowl instead of eating from the package. Add a sprinkle of chopped fresh herbs, if you have any around. And if your plate is looking a little monotone, add some color fruits or veggies, Ansari says. These little moves can make a pinch hitter meal feel a little more special.
What are some easy frozen meal options to have on hand?
You’ve got lots to choose from, including plenty of comfort food and takeout favorites. Here are seven picks RDs love—including a few budget-friendly meals under $5—plus their tips for turning healthy frozen meals into maximally satisfying weeknight dinners.
A note about the word healthy here: We know that healthy is a complicated concept. Not only can it mean different things to different people, but it’s a word that’s pretty loaded (and sometimes fraught), thanks to the diet industry’s influence on the way we think about food. At SELF, when we talk about food being healthy, sure, we’re talking about foods that are nutritious, filling, and satisfying. But we’re also talking about foods that help you connect with your culture, promote joy, and simply taste delicious. Some of those foods might fall into conventional ideas of what “healthy” is. And some might not. We rounded up these meal recommendations with all of that in mind, while also trying to appeal to a wide variety of nutritional needs and taste buds.
All products featured on SELF are independently selected by our editors. However, when you buy something through our retail links, we may earn an affiliate commission.
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Target1 Healthy Choice Café Steamers Frozen Chicken Pesto Classico
When Cara Harbstreet, MS, RD, is in a pinch, she tells SELF that she knows she can always turn to the Cafe Steamer options from Healthy Choice. This pesto offering in particular is rich in carbs, protein, and healthy fats—the trio of nutrients that are key to satisfaction—thanks to ingredients like chicken, whole wheat pasta, and yellow and green summer squash.
$4 at Target
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Tattooed Chef2 Tattooed Chef Buddha Bowl
Carolyn Brown, MS, RD, loves this microwave meal because it relies on whole, tasty ingredients to deliver fantastic flavors. “This bowl has simple, plant-based ingredients, with no additives or [excessive] sodium,” she says, adding that it’s definitely, “nutritionist-approved!” Despite being completely plant-based, this dish has a solid 10 grams of plant based protein. For a truly satisfying meal, though, pair it with an additional protein source like a fried egg or grilled tofu if you’re vegan.
$5 at Target
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Thrive Market3 Primal Kitchen Beef and Mushroom Bowl
“Finally, freezer meals that use high quality, grass-fed meat and cage-free chicken in their protein-filled bowls,” Brown says about the Primal Kitchen’s offerings. Both Brown and her clients love this beef and mushroom dish in particular because it doesn’t skimp on protein—there are 24 grams in the meal—or flavor, and fits within a bunch of dietary restrictions (from gluten- and soy-free to paleo).
$9 at Thrive Market
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Target4 Healthy Choice Power Bowls
Both Geiger and Harbstreet agree that the Power Bowls from Healthy Choice are always a solid pick. Geiger’s favorite is a falafel and tahini number that’s so popular, it’s currently sold out. This Mexican-inspired black bean number (with 20 grams of protein) is just as nutritious, though, and available to buy online. Because the calories and the carbs are a little low in here for a full meal, you may have to round out the meal with some of the additions we mentioned above (say, a roll or a couple slices of bread) to make it more filling.
$4 at Target
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Tattooed Chef5 Tattooed Chef Veggie Hemp Bowl
Geiger loves the offerings from Tattooed Chef, including this totally vegan, yet protein-rich power bowl (There are 12 grams in here). What draws her to their products is the fact that you can actually see all of the ingredients listed—in this case, cauliflower, quinoa, chickpeas, sweet potatoes, kale, and a rich almond butter vinaigrette. “If you put it in one of your own bowls after cooking, it looks homemade,” she says. And like we mentioned above, presentation can really affect satisfaction when we’re talking freezer meals!
$5 at Target
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Target6 Sweet Earth General Tso’s Tofu Bowl
This spicy bowl is not your basic Lean Cuisine. It packs all the flavor of your favorite takeout order, right from your freezer. Geiger especially loves the nutritious and simple ingredients. Brown rice and plenty of broccoli add fiber, while the sweet-and-sour sauce coating the crispy tofu isn’t loaded with added sugar. The bowl has the makings of a complete meal, but if you want to add a little extra plant-based protein, try some chopped cashews on top.
$5 at Target
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Cappello’s7 Cappelo’s Whole-Milk Mozzarella Cheese Pizza
We had to put a frozen pizza on this freezer meals list. “The crusts are made from almond flour and are an excellent source of plant-based protein and heart-healthy fats,” Feller says. Oh—and after just 15 minutes in a hot oven, the crust is nice and crispy too. If you’re looking to bump up your fiber intake, you can add a serving of greens or non-starchy veggies.
$14 at Cappello’s
