Eating a frozen meal for every meal isn’t ideal due to the high sodium content, but it’s a good way to satisfy your hunger when you’re crunched for time and need something quick. A long time ago, frozen meals were virtually a bottomless pit of empty calories, refined ingredients and more sodium than you need for the entire day.
Luckily, frozen meals have come a long way since they first came out. Sure, there are still a lot of unhealthy options out there, but many food manufacturers are getting better at delivering a healthy frozen meal to meet the demands of busy families. Like any meal, you’ll want to focus on one that contains lots of fruits and vegetables, some lean protein, and healthy fats to help you make it to your next meal. Here is a list of healthy frozen foods to help make healthy eating even easier.
7 Healthy Frozen Breakfasts
Lots of Americans like to start their day with something sweet, but filling up on a meal with healthy fats and protein can help get you through to lunch without crashing in the middle of the morning. If you choose to carb up in the morning, make sure you satisfy your sweet tooth with natural sources to prevent a blood sugar drop right at the start of your workday. Here are seven healthy frozen breakfasts that can get you through the morning when you forgot to set your alarm the night before.
1. Kashi Blueberry Waffles
If you need something a little sweet first thing in the morning, then try these Kashi Blueberry Waffles. Not only are blueberries deliciously sweet, but they also provide antioxidants and fiber to give your meal a health boost, aid in digestion, and keep you full for longer. Kashi is a well-known brand in the health industry. It has been around for a long time. Two waffles will provide you with almost a half of a day’s recommended intake of whole grains without the preservatives and artificial colors or ingredients that you’d find in other brands of frozen waffles. A two waffle serving (before the toppings) contains 140 calories, 5 grams of fat (no saturated fat), 310 mg of sodium, 25 grams of carbohydrates, 7 grams of fiber, and 4 grams of protein.
2. Jimmy Dean Delights Turkey Sausage Breakfast Bowl
To satisfy a big morning appetite, you’ll want to indulge in this savory Jimmy Dean Delights Turkey Sausage Breakfast Bowl. It features scrambled egg whites for protein, diced potatoes for gluten-free carbohydrates, turkey sausage for more lean protein and cheddar cheese to bring all the ingredients together. We guarantee you won’t be hungry after eating this! The entire bowl contains 230 calories, 10 grams of fat, 640 mg of sodium, 17 grams of carbohydrates, less than one gram of sugar, 2 grams of fiber, and 18 grams of protein. Complete the meal with a big glass of freshly squeezed orange juice for a bit of vitamin C power.
3. Amy’s Breakfast Burrito
Need something quick and filling in the morning but don’t want to stray from your vegan dietary needs? Amy’s Breakfast Burrito is the perfect meal for you. It features organic potatoes, tofu, black beans, salsa, and vegetables in a hand-wrapped tasty flour tortilla. It’s great for breakfast at home, or you can pop one of these burritos in your bag and heat it up at work if you’re running late. The burrito is vegan, kosher, corn free, lactose and dairy free and tree nut free. The entire burrito contains 270 calories, 8 grams of fat, 540 mg of sodium, 38 grams of carbohydrates, 6 grams of fiber, 3 grams of sugar, and 12 grams of plant-based protein. Top it with fresh guacamole or more salsa for added flavor.
4. Udi Gluten-Free Chicken Maple Sausage Breakfast Sandwich
If you need a gluten-free breakfast sandwich in the morning but can’t find one at your local drive-through, then try one of these Udi Gluten-Free Chicken Maple Sausage Breakfast Sandwich. It features egg whites, a chicken maple sausage patty and cheddar cheese on a gluten-free biscuit. One sandwich contains 250 calories, 13 grams of fat, 540 mg of sodium, 11 grams of carbohydrates, 4 grams of fiber, 4 grams of sugar, and 15 grams of protein. One package contains two sandwiches, so you can save one for the next time you’re running late in the morning.
5. Garden Lite Gluten-Free Blueberry Oat Muffins
Who doesn’t love a blueberry muffin with a nice hot cup of coffee first thing in the morning? These Gluten-Free Garden Lite Blueberry Oat Muffins are the perfect frozen food to warm up your mornings and help you get your day started. They are gluten-free, and you’ll be shocked to learn that the first ingredient in them is zucchini! One muffin contains 120 calories, 2 grams of fat, no saturated or trans fat, 180 mg of sodium, 25 grams of carbohydrates, 3 grams of fiber, and 3 grams of protein. Go ahead and eat two if you’re really hungry. We won’t judge.
6. Good Food Made Simple Organic Vermont Maple Syrup Oatmeal
Just because you’re running behind in the morning doesn’t mean that you can’t enjoy a hearty bowl of oatmeal. This Organic Vermont Maple Syrup Oatmeal made by Good Food Made Simple contains 100 percent organic steel cut oats, which is probably better than the stuff you usually eat anyways! It also has real organic maple syrup tapped directly from Vermont’s maple trees. The only other ingredients you’ll find in this meal are filtered water, organic brown sugar, and sea salt. An eight-ounce serving contains 200 calories, 2.5 grams of fat, 50 mg of sodium, 37 grams of carbs, 4 grams of fiber, and 7 grams of protein.
7. Atkins Farmhouse-Style Sausage Scramble
Before there was the keto diet, there was the Atkins diet, and it has stood the test of time for much high protein and fat eaters. This Farmhouse-Style Sausage Scramble delivers a tasty and filling on-the-go breakfast minus all the carbs. It features scrambled eggs, custom-made sausage, American cheese, red and green bell peppers and fire-roasted onions. One bowl contains 340 calories, 27 grams of fat, 940 mg of sodium, 7 grams of carbs, 2 grams of fiber, 4 grams of sugar, and 20 grams of protein. Due to the high sodium content, you may want to save this meal for true morning emergencies.
10 Healthy Frozen Lunches
Picture this. Lunchtime rolls around, but you don’t know how because you’ve been so busy working, tending to the kids or hitting the books that time has completely gotten away from you. You need something to eat quick, but you don’t have a lot of money or time to make it. What do you do? You make one of these ten healthy frozen lunches, of course.
1. Lean Pockets Roasted Turkey, Bacon and Cheese
Did you forget your lunch at home again? No problem. Keep one of these Roasted Turkey, Bacon and Cheese Lean Pockets in the freezer at work as your backup plan, and you won’t regret it. It features roasted turkey, bacon and cheddar cheese in a baked pretzel bread wrap. One wrap contains 270 calories, 9 grams of fat, 4 grams of saturated fat, 620 mg, 35 grams of carbs, 1 gram of fiber, 2 grams of sugar and 13 grams of protein. These pocket sandwiches come in packs of two, so now you have a backup plan for your backup plan.
2. Evol Warrior Bowl
Power through the remainder of your day with this Evol Warrior Bowl. It contains seared beef with brown rice, edamame, carrots, bell peppers and broccoli in a miso ginger sauce. You surely won’t be hungry after this. It’s also gluten-free, which means that you won’t have to worry about brain fog or other disruptive digestive symptoms. The entire bowl contains 450 calories, 26 grams of fat, 770 mg of sodium, 40 grams of carbohydrates, 4 grams of fiber, 7 grams of sugar, and 15 grams of protein. Plus, you’ll get 50 percent of your daily recommended vitamin A intake and 25 percent of vitamin C’s recommended intake.
3. Luvo Chicken Enchiladas
Most people have a big appetite by the time lunch rolls around, and these Luvo Chicken Enchiladas won’t disappoint. They are made with antibiotic-free chicken, which is hard to find in a frozen meal. They also come with black beans and jasmine rice. One pouch contains 360 calories, 6 grams of fat, 440 mg of sodium, 60 grams of carbohydrates, 8 grams of filling fiber, 5 grams of sugar and 19 grams of protein. You get one half serving of vegetables and 3 grams of whole grains with this meal.
4. Dr. Praeger’s Fish Taco Bites
Looking for a light, low-sugar frozen meal for lunch that is still tasty and filling? Try these Fish Taco Bites from Dr. Praegers. They are gluten-free and made from wild-caught Alaskan pollock, so you can be sure that it doesn’t contain any antibiotics, fillers or additives. These bites are flavored with cilantro, jalapeno, and lime. Nine bites contain 170 calories, 7 grams of fat, 340 mg of sodium, 16 grams of carbohydrates, 4 grams of fiber, no sugar, and 11 grams of protein. The meal doesn’t come with dipping sauce so make sure you have some on hand.
5. PJs Organic Fire-Roasted Veggie Burrito
Lunch is a great time to sneak some vegetables into your diet. This PJs Organic Fire-Roasted Veggie Burrito is made from organic ingredients, including green peppers, red peppers, rice, black beans, tomato paste, onions, cheese, and a flour tortilla. One burrito contains 270 calories, 8 grams of fat, 2 grams of saturated fat, 570 mg of sodium, 45 grams of carbs, 8 grams of fiber, 3 grams of sugar and 11 grams of vegetarian protein.
6. Healthy Choice Pineapple Chicken Cafe Steamer
Can’t decide between sweet or savory for lunch? Have both! This Healthy Choice Pineapple Chicken Cafe Steamer features white chicken meat, red pepper, edamame and water chestnuts over white rice and drizzled with a sweet pineapple sauce. The nice thing about these lunch bowls is that they help you practice portion control. One bowl contains 290 calories, 4.5 grams of fat 470 mg of sodium, 45 grams of carbohydrates, 3 grams of fiber, and 16 grams of protein. Plus, you get 30 percent of your recommended daily intake of vitamin C and a nice helping of the anti-inflammatory enzyme bromelain (found in pineapple).
7. Amy’s Organic Brown Rice and Vegetable Bowl
Going vegan for lunch doesn’t have to be hard with this Amy’s Organic Brown Rice and Vegetable Bowl. It features tender tofu, hearty brown rice, and brilliant vegetables such as organic mushrooms, onions, broccoli, carrots, and celery over brown rice and topped with a tahini dressing. It’s certified gluten-free, dairy and lactose-free, vegan, kosher and tree nut free. One bowl contains 260 calories, 9 grams of fat, 550 mg of sodium, 36 grams of carbohydrates, 5 grams of fiber, and 9 grams of protein.
8. Stouffer’s Chicken with Cashews
Let’s be honest here. There aren’t too many Stouffer’s frozen meals that would fall into the “healthy” category, but the brands Fit Kitchen meals prove that it has come along way. For example, the Chicken with Cashews bowl looks simply divine. It features white meat chicken (the leanest kind) with broccoli, carrots and red bell peppers over brown rice and quinoa with a spicy soy sauce topped with crunchy cashews. Is your mouth watering yet? The entire bowl contains 410 calories, 11 grams of total fat, 940 mg of sodium, 57 grams of carbs, 3 grams of fiber, and 22 grams of protein. Plus, it has 40 percent of your recommended daily intake of vitamin C. With such a high sodium content, you will want to save this meal for special occasions.
9. Devour Chicken Burrito Bowl
The Devour Chicken Burrito Bowl delivers everything you would expect in a tasty burrito, except it comes in a convenient bowl without the tortilla, which makes it a good option for gluten-free eating. It features premium pulled white chicken meat, black beans and a vegetable blend over white rice with a creamy sauce that contains Monterey and cheddar cheeses. There are two things that this bowl has going for it: lots of protein and lots of fiber to keep you full. The dish contains 450 calories, 15 grams of fat, 950 mg of sodium, 46 grams of carbohydrates, 8 grams of fiber, and 32 grams of protein.
10. Lemongrass Kitchen Chicken Stir-Fry
This Lemongrass Chicken Stir-Fry comes in a package that is meant for two, but it’s so good and good for you that you won’t want to share. It features white meat chicken and crisp vegetables in a no-nonsense lemongrass and garlic sauce. One serving of this goodness provides you with one serving of vegetables for the day and no MSG. It contains 230 calories, 5 grams of fat, 970 mg of sodium, 27 grams of carbs, 4 grams of fiber, and 17 grams of protein with no artificial ingredients per half bag serving.
10 Healthy Frozen Dinners
While breakfast and lunch can be hard to sneak in, many families find that dinner is the hardest meal to prepare of all. There’s after school and after work activities to tend to, soccer practice to get the kids ready for, and homework or office work to catch up on. Who has time to make dinner? You could also wake up early and throw some ingredients into a crock pot, or you could try one of these ten super simple and healthy frozen meals.
1. Whole Foods Market Wood-Fired Pizza Margherita and Cherry Tomatoes
Yes, we know. Frozen pizza seems a little taboo. But hear us out on this one before you skip right over this option. The Whole Foods Market Wood-Fired Pizza Margherita and Cherry Tomatoes is the real deal. It’s delicious and made out of high-quality ingredients, such as unbleached wheat flour, tomato puree, cherry tomatoes, and extra virgin olive oil. According to Fitbit, one-half of the pizza contains 360 calories, 14 grams of fat, 730 mg of sodium, 42 grams of carbohydrates, 4 grams of fiber, and 15 grams of protein. Share this one with someone you love, or at least really, really like.
2. Amy’s Organic Cheese Ravioli Bowl
Dinner is a great time to pull out the pasta dishes, and this one will make you feel like a kid again. Kashi makes a mean Cheese Ravioli Bowl with the nicest ingredients around, including organic unbleached wheat flour, parmesan cheese, organic butter and tomato puree. The cheesy goodness is packed into soft little pillows of organic and handmade ravioli pasta and topped with their homemade Italian pasta sauce. A single serving contains 380 calories, 12 grams of fat, 680 mg of sodium, 55 grams of carbs, 4 grams of fiber and 14 grams of protein.
3. Organic Bistro Wild Salmon
Organic Bistro makes a wild salmon frozen meal that is the perfect way to end a long day. Wild-caught fish is high in omega three fatty acids. Unlike farmed-raised fish, which may contain additives, food coloring and medications to keep the fish healthy, wild fish is entirely natural as nature intended. This dish pairs its wild salmon with organic broccoli, organic brown rice, organic walnuts, organic dried cranberries, organic extra virgin olive oil, and lots of organic spices. It contains 280 calories per entree with 6 grams of fat, 135 mg of sodium, 39 grams of carbs, 4 grams of fiber, and 18 grams of protein. Tack on 48 percent of your daily recommended intake of vitamin C, and this is a dish you can feel good about.
4. Good Food Made Simple Turkey Meatballs
Good Food Made Simple strikes again. This time, it’s with a turkey meatball dish that means you don’t have to attempt making yourself. It features a healthy option to the traditional spaghetti and meatball dinner that everyone loves with healthy vegetables including organic broccoli and peppers with organic fettuccine in a savory al fresh tomato sauce topped with lean turkey meatballs. One bowl contains 250 calories, 3.5 grams of fat, 590 mg of sodium, 35 grams of carbohydrates, 4 grams of fiber, and 17 grams of protein. You can even double up on these bowls if you’re extra hungry and still stay near 500 calories for your entire dinner.
5. Smartmade Grilled Peppercorn Beef and Vegetables
Smartmade is an excellent company who specializes in making frozen foods with healthy ingredients. This Grilled Peppercorn Beef and Vegetables dish contains grilled sirloin beef with roasted zucchini, onions and red peppers over brown rice and a light pepper glaze. The entire meal contains 260 calories, 5 grams of fat, 2 grams of saturated fat, 620 mg of sodium, 40 grams of carbohydrates, 4 grams of fiber, and 12 grams of protein.
6. Kidfresh Wagon Wheels Mac ‘N Cheese
Need a quick frozen meal for your picky little one? Here’s one that you can feel good about. KidFresh has a whole line of frozen meals dedicated to kids. Their Wagon Wheels Mac ‘N Cheese is made from real cheddar cheese with carrots hidden inside so you can sneak some veggies into your kid’s diet. The entire container contains 270 calories, 9 grams of fat, 360 mg of sodium, 35 grams of carbohydrates, 2 grams of fiber, and 12 grams of protein. Plus, it has 30 percent of your child’s vitamin A daily recommended intake, thanks to the carrots. Heat one up for yourself and enjoy a bowl with your little one.
7. Healthy Choice Cafe Steamers Barbecue Seasoned Steak with Potatoes
Need a hearty meal fit for the meat and potatoes guy in your life? Try this Barbecue Seasoned Steak with Potatoes from Healthy Choice Cafe Steamers. It features tender beef with roasted potatoes and vegetables in a thick, whiskey BBQ sauce. One bowl contains 260 calories, 3.5 grams of fat, 470 mg of sodium, 39 grams of carbohydrates, 4 grams of fiber, and 17 grams of protein.
8. Banquet Chicken Fajita Bowl
Need a blast from your past? How about trying a Banquet meal like you used to when you were a kid, and mom was gone? They’ve come a long way. For example, this Banquet Chicken Fajita Bowl features chicken breast and ranchero sauce with rice and a blend of green and red peppers with onions, black beans, corn, and cheese. One meal contains 410 calories, 11 grams of fat, 53 grams of carbs, 5 grams of fiber, and 23 grams of protein.
9. Beetnik Organic Honey Chicken with Zucchini Noodles
If you need a gluten-free dinner idea that doesn’t contain rice, then try this Honey Chicken with Zucchini Noodles meal from Beetnik. It’s organic and features a very simple ingredient lineup, which is good because it leaves out hard to pronounce preservatives and additives. In this dish, you’ll find organic zucchini, chicken, bell peppers, onions, honey, red pepper, and little of anything else. It contains 160 calories per tray with 2 grams of fat, 310 mg of sodium, 23 grams of carbs, 3 grams of fiber, and 13 grams of protein. These meals are so light you could even eat two!
10. Beetnik Organic Shepard’s Pie with Grass-Fed Beef
We were so impressed with Beetnik’s lineup that we decided to add one more to this list. It’s not often that you find a comfort food made with healthy ingredients, so you can see why we were excited about this Shepherd’s Pie with Grass-Fed Beef. It features organic potatoes, grass-fed beef, carrots, onions, chicken stock, kale, tomato paste, olive oil, and spices. That’s it! It also has one of the lowest sodium counts out of all items on this menu. One tray contains 350 calories, 17 grams of fat, 210 mg of sodium, 29 grams of carbohydrates, 4 grams of fiber, and 18 grams of protein.