Which frozen meals are best for weight loss. How can frozen dinners support a healthy diet. What nutritional factors should you consider when choosing frozen meals. Are frozen meals a good option for portion control. How do frozen meals compare to takeout for weight management.

The Benefits of Frozen Meals for Weight Loss

Frozen meals have come a long way in recent years, offering convenient and nutritious options for those looking to manage their weight. When chosen wisely, these pre-portioned meals can be valuable tools in a weight loss journey.

Built-in Portion Control

One of the key advantages of frozen meals is their built-in portion control. Kristen Smith, RDN, spokesperson for the Academy of Nutrition and Dietetics, emphasizes that this aspect is crucial for many individuals trying to lose weight. By providing pre-measured servings, frozen meals can help prevent overeating and make calorie tracking easier.

Nutritional Balance

Many frozen meals are designed to offer a balance of nutrients, including lean proteins, complex carbohydrates, and vegetables. This can ensure that you’re getting a variety of essential nutrients while maintaining a calorie deficit for weight loss.

Time-Saving Convenience

In our busy lives, finding time to prepare healthy meals can be challenging. Frozen meals offer a quick and easy alternative to cooking from scratch, reducing the temptation to opt for less healthy fast food or takeout options.

Nutritional Considerations When Choosing Frozen Meals

While frozen meals can be part of a healthy diet, it’s important to choose wisely. Here are some key factors to consider:

• Calorie content
• Protein amount
• Fiber content
• Sodium levels
• Added sugars
• Vegetable inclusion

Amy Shapiro, RDN, founder of Real Nutrition, recommends looking for meals that are lower in calories but still provide adequate nutrition. Aim for options with at least 15 grams of protein and 5 grams of fiber per serving to promote fullness and satisfaction.

Top Frozen Meal Picks for Weight Loss

Based on expert recommendations and nutritional profiles, here are some of the best frozen meals for weight loss:

1. Kashi Sweet Potato Quinoa Bowl

This plant-based option offers a nutrient-dense meal with quinoa, brown rice, sweet potatoes, black beans, and kale. With 12 grams of fiber, it’s an excellent choice for promoting fullness. However, at 270 calories, you may want to pair it with a side dish to reach the recommended 350-600 calorie range for a meal.

2. Performance Kitchen Mediterranean-Style Salmon Pasta

Rich in omega-3 fatty acids and protein, this salmon-based meal provides 25 grams of protein and 5 grams of fiber. It’s a well-balanced option at 460 calories, falling within the ideal range for a satisfying meal.

3. Saffron Road Thai Red Curry Chicken

This flavorful dish combines chicken for protein with vegetables for added nutrients. While lower in fiber, it can be easily supplemented with additional raw vegetables or a small salad to boost its nutritional value.

Enhancing Frozen Meals for Better Nutrition

To maximize the nutritional benefits of frozen meals, consider these strategies:

1. Add extra vegetables to increase fiber and nutrient content
2. Include a side salad for added volume and nutrients
3. Pair lower-calorie meals with healthy sides to reach appropriate calorie goals
4. Supplement with additional lean protein if needed

By implementing these tips, you can transform a basic frozen meal into a more satisfying and nutritionally complete dish.

Frozen Meals vs. Takeout: A Weight Loss Perspective

When comparing frozen meals to takeout options, frozen meals often come out ahead in terms of supporting weight loss goals. Here’s why:

Calorie Control

Frozen meals typically offer better portion control and calorie management compared to restaurant meals or takeout, which can often be oversized and calorie-dense.

Nutrient Density

Many frozen meals are formulated to provide a balance of nutrients, including vegetables, lean proteins, and whole grains. Takeout meals may not always offer this nutritional balance.

Sodium and Fat Content

While some frozen meals can be high in sodium, they generally contain less fat and sodium than many takeout options. This can be beneficial for both weight management and overall health.

Reading Nutrition Labels on Frozen Meals

To make the most informed choices when selecting frozen meals for weight loss, it’s crucial to understand how to read and interpret nutrition labels. Here are key elements to focus on:

Serving Size

Always check the serving size to ensure you’re accurately assessing the nutritional content. Some packages may contain multiple servings, which could double or triple the calorie and nutrient amounts if consumed in one sitting.

Calorie Content

For weight loss, look for meals that fit within your daily calorie goals. Most experts recommend meals between 350-600 calories, depending on your individual needs and weight loss plan.

Protein and Fiber

Aim for meals with at least 15 grams of protein and 5 grams of fiber. These nutrients help promote fullness and can aid in weight management.

Sodium Levels

Be mindful of sodium content, as some frozen meals can be high in salt. Look for options with less than 600 mg of sodium per serving, or balance higher-sodium meals with lower-sodium choices throughout the day.

Added Sugars

Check the label for added sugars, which can contribute empty calories. Opt for meals with minimal added sugars to support your weight loss efforts.

Incorporating Frozen Meals into a Balanced Diet

While frozen meals can be a convenient option for weight loss, it’s important to integrate them into a balanced overall diet. Here are some strategies for doing so:

Meal Planning

Use frozen meals strategically in your weekly meal plan. They can be particularly helpful on busy days when you don’t have time to cook from scratch.

Balancing Nutrients

If you’re relying on frozen meals frequently, make sure to balance them with fresh, whole foods in your other meals and snacks to ensure you’re getting a wide range of nutrients.

Supplementing with Fresh Ingredients

Enhance frozen meals by adding fresh vegetables, fruits, or lean proteins to increase their nutritional value and make them more satisfying.

Mindful Eating

Even with pre-portioned frozen meals, practice mindful eating. Take time to enjoy your meal, eat slowly, and listen to your body’s hunger and fullness cues.

The Role of Exercise in Conjunction with Frozen Meals for Weight Loss

While focusing on nutrition through carefully chosen frozen meals is important for weight loss, incorporating regular physical activity is equally crucial. Here’s how exercise complements a diet that includes frozen meals:

Calorie Balance

Exercise helps create a calorie deficit, which is essential for weight loss. It allows you to consume slightly more calories while still maintaining a deficit, potentially making room for slightly higher-calorie frozen meal options.

Metabolic Boost

Regular physical activity can increase your metabolism, helping you burn more calories throughout the day, even when you’re not exercising.

Muscle Preservation

Engaging in strength training exercises helps preserve and build muscle mass, which is important during weight loss to maintain a healthy metabolism.

Overall Health Benefits

Exercise provides numerous health benefits beyond weight loss, including improved cardiovascular health, better mood, and increased energy levels.

To maximize the benefits of your frozen meal weight loss plan, aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, along with muscle-strengthening activities at least two days per week, as recommended by the Centers for Disease Control and Prevention.

Potential Pitfalls of Relying Too Heavily on Frozen Meals

While frozen meals can be a useful tool for weight loss, it’s important to be aware of potential drawbacks of relying on them too heavily:

Sodium Content

Many frozen meals are high in sodium, which can lead to water retention and potentially increased blood pressure. Be mindful of your overall sodium intake and choose lower-sodium options when possible.

Limited Variety

Eating the same frozen meals repeatedly can lead to dietary monotony, potentially causing nutrient deficiencies over time. Ensure you’re incorporating a variety of foods in your diet.

Processed Ingredients

Some frozen meals may contain highly processed ingredients or preservatives. While not all processed foods are unhealthy, it’s best to choose meals with whole food ingredients when possible.

Portion Distortion

While frozen meals offer portion control, they may not always align with your specific calorie needs. Some individuals may need to supplement smaller meals or be cautious of overeating larger ones.

Cost Considerations

Relying heavily on frozen meals can be more expensive than cooking from scratch. Balance convenience with cost-effectiveness by incorporating some home-cooked meals into your routine.

By being aware of these potential issues, you can make informed decisions about how to incorporate frozen meals into your weight loss plan effectively and sustainably.

The 10 Best Frozen Meals for Weight Loss

When you can’t be bothered to put together a complicated dish, frozen meals can be a good solution for a healthy lunch or dinner — as long as you know how to shop smartly. Here, registered dietitians show you how.

By Leslie BarrieMedically Reviewed by Kelly Kennedy, RDN

Reviewed: January 28, 2021

Medically Reviewed

It’s possible to use your microwave to make a nutritious, weight-friendly meal.

Audrey Shtecinjo/Stocksy

If you feel like you’re carrying extra weight from months of quarantining, you might want to consider giving frozen meals a try. They can be a good option when you’re trying to lose weight (like that “quarantine 15”) and are too busy to shop and cook — and despite what you may have heard, they can be nutritious, too. “Frozen meals can absolutely offer a healthy option for any meal throughout the day,” says Atlanta-based Kristen Smith, RDN, a spokesperson for the Academy of Nutrition and Dietetics and creator of 360 Family Nutrition.

While you may be drawn to comfort food during these tense pandemic times, frozen meals can help you stick to healthier fare and avoid overfilling your plate. “What I love most is that frozen meals contain built-in portion control — that is important for many people,” says Amy Shapiro, RDN, founder of Real Nutrition in New York City.

There are other perks if you make healthy choices. “They’re easier and healthier than ordering in, because takeaway can have more fat and sodium than you might have planned on,” Shapiro says, adding that frozen meals can be loaded with important vegetables that provide valuable vitamins, minerals, and fiber. Getting ample veggies is a good thing: A review published in May 2017 in the Journal of Geriatric Cardiology found that plant-based diets may help treat and possibly prevent obesity.

RELATED: 10 Healthy (and Easy) Desserts to Whip Up During COVID-19 Quarantine

Plus, they don’t require you to have to do any complicated nutrition tabulations. “Frozen meals provide an option that takes the guesswork out of calculating calories and other macronutrients, and lower-calorie frozen meals provide a convenient, calorie-controlled option that may aid with weight loss,” adds Smith.

Here are top choices from the freezer case.

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Kashi Sweet Potato Quinoa Bowl

Calling all quinoa fans! This bowl from Kashi features a bed of quinoa and brown rice with roasted sweet potatoes, black beans, and kale piled on top. If you aren’t a fan of quinoa yet, know this: While quinoa is technically a seed, it’s classified as a whole grain, and it is a good source of plant protein and fiber, according to the Harvard T.H. Chan School of Public Health. Fiber, which adds bulk to your diet and promotes fullness, according to MedlinePlus, is jam-packed into this meal, with 12 grams (g), making it an excellent source of the nutrient. “Look for meals with at least 5 g of fiber to help keep you full,” advises Carol Aguirre RDN, owner of Nutrition Connections in Fort Lauderdale, Florida. A heads-up: The meal contains 270 calories, and Aguirre recommends that most people aim for roughly 350 to 600 calories per meal. Pair this option with a plant-based side dish to up your calories and protein, so you’re not hungry an hour later.

Calories: 270

Fat: 6 g

Sodium: 280 milligrams (mg)

Carbohydrates: 48 g

Protein: 9 g

Total sugar: 11 g (4 g from added sugar)

Fiber: 12 g

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Performance Kitchen Mediterranean-Style Salmon Pasta

Performance Kitchen

You get to reap all the health benefits of salmon with this frozen meal, courtesy of Performance Kitchen. Salmon contains omega-3 fatty acids, which according to the Mayo Clinic, offer a number of health perks, from making your blood less likely to form clots to helping decrease your triglyceride levels (a fat in your blood). Salmon also provides protein — and this meal has a lot of it, with 25 g, making it an excellent source. And the amount of protein in your meal is important. “Ideally a meal should have 15 grams of protein per serving,” says Aguirre. Eating protein from healthy sources like salmon can decrease your odds of developing diseases and an early death, per the Harvard T.H. Chan School of Public Health.

Calories: 460

Fat: 27 g

Sodium: 480 mg

Carbs: 31 g

Protein: 25 g

Total sugar: 4 g

Fiber: 5 g

RELATED: 10 Satisfying High-Protein Breakfasts

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Saffron Road Thai Red Curry Chicken

Saffron Road

This Thai curry dish via Saffron Road comes loaded with flavor — and nutrition. Win-win! The red peppers and green beans deliver fiber and vitamins, while the chicken ups the meal’s protein. And though the fiber is on the lower side, there’s a fix for that. “Don’t stress if the frozen meal does not contain an adequate amount of veggies — you can always add raw veggies, like carrots or broccoli, or a small salad on the side,” says Smith. For example, try pairing this meal with a walnut-topped salad, since walnuts contain both protein and fiber, according to the U. S. Department of Agriculture (USDA), or a piece of fruit.

Calories: 350

Fat: 13 g

Sodium: 580 mg

Carbs: 45 g

Protein: 14 g

Total sugar: 5 g

Fiber: 1 g

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Evol Foods Balance Bowl

Evol Foods

If you love ordering grain bowls, consider an at-home version by Evol Foods. It’s made with grilled chicken, red rice, and ½ cup of vegetables (including asparagus) in a basil pesto sauce. And it falls in the nutritionist-approved sodium range. “Try to stick with frozen meals that contain less than 700 mg of sodium per serving,” advises Smith. “If you have been given a more severe sodium restriction, try to find a frozen meal closer to 500 mg per serving and limit yourself to only one frozen meal per day.” Decreasing your sodium may help lower your blood pressure or prevent you from developing high blood pressure, according to the American Heart Association (AHA). The AHA recommends no more than 1,500 mg of sodium for most adults, especially those with high blood pressure. To up this meal’s protein, try topping your bowl with a hard-boiled egg (6.2 g protein, according to the USDA) and ½ cup of broccoli for extra fiber (2.8 g, according to the USDA).

Calories: 460

Fat: 27 g

Sodium: 350 mg

Carbs: 43 g

Protein: 13 g

Total sugar: 4 g

Fiber: 3 g

RELATED: The Best and Worst Fats for Heart Health

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Daily Harvest Sweet Potato and Wild Rice Hash Harvest Bowl

Daily Harvest

You’ll get your fill of veggies from this Daily Harvest bowl, which comes with tomato, avocado, sweet potatoes, and mushrooms, plus beans and wild rice. Shapiro loves Daily Harvest, a company that delivers ready-to-make meals made with whole foods, for their simple and veggie-forward ingredient list. “I love to encourage individuals to enjoy frozen meals that are filled with plants,” says Shapiro, adding that Daily Harvest offers everything from smoothies to harvest bowls to flatbreads, and it is all organic and vegan. Because this meal doesn’t hit that 15 g protein target, think about adding more beans or an animal protein.

Calories: 310

Fat: 9 g

Sodium: 390 mg

Carbs: 49 g

Protein: 12 g

Total sugar: 12 g

Fiber: 10 g

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Amy’s Mexican-Inspired Veggies and Black Beans

This dish from Amy’s Kitchen delivers on veggies: Zucchini, sweet potatoes, and corn on a bed of riced cauliflower make it a fiber-packed pick. The meal has a simple ingredient list as well, which is key, says Shapiro. “Just because the nutrition facts label looks good doesn’t mean there aren’t unhealthy ingredients included like artificial sweeteners, stabilizers, and fillers,” she cautions. Be sure to always check a frozen meal’s ingredient list. Because this dish doesn’t reach 15 g of protein, you might want to consider adding another source, like leftover grilled chicken, or if you’re vegetarian or vegan, consider sprinkling on cashews, which may complement the dish’s chipotle and cashew cream sauce.

Calories: 270

Fat: 10 g

Sodium: 580 mg

Carbs: 36 g

Protein: 9 g

Total sugar: 8 g (no added sugar)

Fiber: 7 g

RELATED: 9 Scientific Benefits of Following a Plant-Based Diet

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Lean Cuisine Korean-Style Rice and Vegetables Bowl

Lean Cuisine

You’ll get ample fiber (7 g) from this Lean Cuisine bowl that contains 1 whole cup of veggies, including shiitake mushrooms, bok choy, carrots, and kale. You’ll also score protein from the edamame soybeans, which are considered a healthy plant-based protein source, according to the Harvard T.H. Chan School of Public Health. To up the protein total of 12 g, you may want to add tofu, which Harvard describes as another health-promoting protein source.

Calories: 370

Fat: 7 g

Sodium: 450 mg

Carbs: 64 g

Protein: 12 g

Total sugar: 7 g

Fiber: 7 g

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Green Giant California-Style Harvest Protein Bowl

Green Giant

Though this bowl by Green Giant also doesn’t contain meat, you’ll still receive big rewards when it comes to the protein content (14 g). The dish includes edamame soybeans, lentils, sunflower seeds, and quinoa, which all provide protein; plus veggies including grilled red bell peppers, corn, carrots, peas, and kale. Also, this meal has only 1.5 g of saturated fat. “Ideally you’ll want no more than 5 g of saturated fat,” says Shapiro. Overall, the less fat, the better. According to MedlinePlus, saturated fat is an unhealthy fat that in excess can harm the heart.

Calories: 280

Fat: 8 g

Sodium: 530 mg

Carbs: 40 g

Protein: 14 g

Total sugar: 7 g

Fiber: 9 g

RELATED: Why Are Healthy Eating Habits Important?

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Gardein Chick’n Fajita Bowl

Gardein

Not only is this vegan fajita bowl from Gardein on the lower end of the sodium spectrum, but it also contains a solid amount of protein (15 g, for an excellent source). What’s more, you’ll land 4 g of fiber, thanks in part to the black beans. According to North Dakota State Universit, beans are a rich source of both soluble and insoluble fiber, and per the Mayo Clinic, a high-fiber diet can help you maintain a healthy weight. To get an even bigger fiber punch from this meal, top the dish with avocado slices: Half an avocado contains 5 g of fiber, which is a good source, according to the USDA.

Calories: 250

Fat: 3.5 g

Sodium: 360 mg

Carbs: 41 g

Protein: 15 g

Total sugar: 7 g

Fiber: 4 g

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Healthy Choice Barbecue Seasoned Steak With Red Potatoes

Healthy Choice

You get the decadent taste of barbecue steak, plus an impressive 16 g of protein, an excellent source, for only 300 calories in total with this Healthy Choice meal. To get the fiber up to the 5 g mark, think about adding a plant-based side, like green beans (1 cup contains almost 4 g of fiber, for a good source, according to the USDA). Also worth noting: The meal’s whiskey BBQ sauce adds flavor but also increases the sugar total. Shapiro advises looking for meals that are less than 11 g of sugar, and the American Heart Association recommends no more than 25 g of added sugar per day. So if you do go for this option, you’ll likely want to skip dessert.

Calories: 300

Fat: 4 g

Sodium: 450 mg

Carbs: 49 g

Protein: 16 g

Total sugar: 16 g (all from added sugar)

Fiber: 4 g

RELATED: 7 Foods With More Sugar Than You Think

Top 10 Best Frozen Meals For Weight Loss You Should Try Today

If you’re here, chances are that you already know just how daunting the weight loss journey can get. But it doesn’t have to be! Sure, it takes a lot of discipline and structure to pull it off, but there are several ways to make it even simpler. For instance, if you have a tight schedule and you just don’t have time to prepare food in your meal plan every day, frozen meals can do the trick. In this article, we tell you why frozen meals are great alternatives and additions to a weightloss meal plan and some of the best ones to try out.

Can I Lose Weight By Eating Frozen Meals?

It’s no secret that the modern world is increasingly getting characterized with crazy schedules that require lots of efficiency. There is always something that requires your attention which can sometimes make sticking to fitness programs a bit difficult.

You’d like to prepare that healthy dish in your weight loss meal plan, but you just don’t have the time. Better yet, you’re left wondering whether the quicker, easier option of frozen meals will serve just fine. Well, yes they can!

In fact, several studies indicate that meal replacements like frozen meals are an efficient strategy compared with any structured weight loss plan (8). Here’s how.

A frozen meal can end up saving you hundreds of calories if you choose to use it in replacing high-calorie restaurant meals. Being pre-portioned, they don’t allow for any serving errors or the occasional “just one more bite.”

Opting for frozen meals can also help in preventing skipped lunch or dinners, snacking on nutrient-deficient snacks, or getting excessively hungry which can lead to overeating.

Finally, the nutritional content of frozen meals is a significant asset in any weight loss meal plan. Compared to other preserving techniques like canning, freezing retains more mineral and vitamin content.

Read More: Frozen Fruit Vs. Fresh Fruit: Which Is Better For You?

Finding The Best Frozen Meals For Weight Loss

Picking the best frozen meal is not just about finding an option with the best photo or finding out what’s on sale. You should first read the nutrition facts label and ensure your choice meets your weight loss goals.

Here are some of the key elements you should keep an eye out for:

Calorie Count

Go for low calorie frozen meals if you plan to integrate them in your weight loss meal plan. Many weight loss plans allow for a range of between 400-600 calories per meal, so ensure yours doesn’t exceed whatever your individual goal is.

Serving Size

Avoid buying and interpreting frozen meals at face value. Sometimes what seems to be a single-serve meal can list more than one serving.

For instance, Marie Callender’s Chicken Pot Pie seems to pack a reasonable 440 calories per serving, yet the label states there are two servings in the package.

Sodium Content

Opt for products with less than 700 mg of sodium to stay within the Recommended Daily Intake (RDI) of 2300 mg per day.

Protein And Fiber Content

Fiber increases bulk in your food while protein helps in improving satiety ultimately keeping you fuller for longer. These two factors will help in preventing overeating, hence a better weight management regimen.

Aim for a dish that contains more than 5 grams of fiber and more than 15 grams of protein.

Healthy Choice Frozen Meals For Weight Loss

Not all foods are made equal. This applies for frozen meals too. While some may be good for your weight loss journey, others will just do more harm to it.

Here are some of the top 10 best frozen meals for weightloss you can try today:

Primal Kitchen Beef And Mushroom Bowl (10)

Maybe you feel like having some beef stew, but you don’t want your caloric count to be disrupted by things like improperly mixing ingredients. Perhaps you just feel too lazy to make that bowl of stew. Well, the primal kitchen beef and mushroom bowl has you covered.

This frozen dish comes with 20 grams of protein and only 220 calories, making it ideal for any weight loss program. Furthermore, it is paleo-friendly, has zero added sugars, and gluten free.

Serve with  side salad to get a wholesome, well-rounded meal.

1 bowl contains: 5g fat, 2g saturated fat, 750mg sodium, 20g protein, 6g fiber, 26g carbs, 10g sugar, and 220 calories.

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Evol Butternut Squash And Sage Ravioli (2)

If you’ve been wondering where you can get some clean and wholesome past in the freezer section, look no further!

The dish is packed with protein and vitamin A, stuffed with ricotta cheese and roasted butternut squash, all topped with kale, sage-garlic sauce, and roasted tomatoes. The end result is a rich creamy flavor that’ll leave you coming for more.

1 bowl contains: 7g fat, 3.5g saturated fat. 650mg sodium, 50g carbs, 2g fiber, 11g protein, 6g sugar, and 310 calories.

Kashi Sweet Potato Quinoa Bowl (3)

This bowl boasts of a bed of quinoa, brown rice alongside roasted potatoes, black beans, and kale piled on top. All the quinoa fans out there know just why you need this dish in your weight loss meal, but if you’re new to all this, here’s what you need to know.

While quinoa may be technically a seed, it’s categorized as a whole grain that is an excellent source of fiber and plant protein.

Fiber adds bulk to your diet, therefore increasing satiety which can help you avoid overeating. Packed with 12g of fiber, Kashi sweet potato quinoa bowl is an excellent source of the nutrient.

Pair this frozen dish with any plant-based side dish for a complete plant-based meal.

1 bowl contains: 6g fat, 280mg sodium, 48g carbs, 9g protein, 11g total sugar, 12g fiber, and 270 calories.

Saffron Road Thai Red Curry Chicken (12)

This Thai curry dish from Saffron Road is both nutritious and filled with flavor.

The green beans and red pepper deliver vitamins and fiber while the chicken increases the meal’s protein content. Sure, the total fiber in this frozen dish may be relatively low, but worry not. There’s a quick and easy fix for that.

You can always add some raw veggies like broccoli or carrots or even a small salad on the side to increase its fiber content. For instance, pair this meal with fruit or walnut-topped salad to up both the fiber and protein content.

1 bowl contains: 13g fat, 580 mg sodium, 45g carbs, 14g protein, 5g total sugar, 1g fiber, and 350 calories.

Evol Foods Balance Bowl (4)

If ordering grain bowls is your thing, you should definitely consider an at-home version by Evol Foods.

This dish is made with red rice, grilled chicken, and 1/2 cup of vegetables that include asparagus all in a basil pesto sauce. Furthermore, it falls within the nutritionist-approved sodium range for frozen meals of less than 700 mg.

However, if you have a more severe sodium restriction, it’s advisable to find frozen meals with 500 mg of sodium per serving and limit yourself to one frozen meal daily. Decreasing your sodium intake can help control your blood pressure if you have hypertension  (11).

To increase this meal’s protein content, top it with a hard-boiled egg and some broccoli for the extra fiber.

1 bowl contains: 27g fat, 390 mg sodium, 43g carbs, 13g protein, 4g total sugar, 3g fiber, and 460 calories.

Read More: Black Beans And Corn Salsa: The Ultimate Powerhouse Of Flavors

Realgood Foods Creamy Carbonara (9)

Served on a bed of spiralized veggies, this frozen dish significantly slashes the carb content on your meal, making it a useful addition to any weight loss meal plan.

With just about 300 calories and 19 grams of protein per serving, this dish is bound to leave you satiated and juiced up for your workouts. That being said, you should keep in mind that the dish has some considerable amount of saturated fats because of the cream sauce.

1 bowl contains: 18g fat, 10g saturated fat, 780 mg sodium, 15g carbs, 4g fiber, 5g sugar, 19g protein and 300 calories.

Kashi Black Bean Mango Bowl (6)

This entree is built on a bed of sesame pilaf and Kashi’s Seven Whole Grains which is made up of a nutritious mix of:

• Hard red wheat
• Oats
• Brown rice
• Rye
• Tritacake
• Barley
• Buckwheat
• Sesame seeds

The roasted onions, black beans, peppers, and carrots ram up the protein and fiber content of the meal. The sodium content is also kept at an impressive low of 250 mg thanks to the use of mango, ginger and several other seasonings.

1 bowl contains: 8g fat, 1g unsaturated fat, 250 mg sodium, 55g carbs, 12g fiber, 11g sugar, 9g protein, and 310 calories.

Healthy Choice Barbecue Seasoned Steak With Red Potatoes (1)

This healthy choice meal provides an impressive 16g of protein with a cumulative of 300 calories with the bonus of the all too familiar barbecue taste.

To ramp up the fiber content of this dish above the 5g mark, consider adding a plant-based side like green beans. It’s also important to note that the meal’s use of whiskey BBQ sauce while adding the flavor, also increases the sugar total.

1 bowl contains: 4g fat, 450 mg sodium, 49g carbs, 16g protein, 16g total sugar, 4g fiber, and 300 calories.

Lean Cuisine Marketplace Chicken With Almonds (7)

This is probably one of the best lean cuisine meals you can add in your weightloss meal plan. The entree provides 8% of your daily fiber requirement and 16 g of your daily protein requirement.

The Lean Cuisine Marketplace Chicken with Almonds, however, has a relatively low vitamin content.  To add some extra kick to the overall nutrition count of the dish, pair the meal with a cup of fresh fruit or a spinach based side.

1 bowl contains: 5g fat, 0.5g saturated fat, 490 mg sodium, 44g carbs, 2g fiber, 13g sugar, 16g protein, and 290 calories.

Evol Fire Grilled Steak (5)

The Evol Fire Grilled Steak bowl is made with fibrous black beans, antibiotic-free beef, veggies, rice, cheese, and a cilantro-lime pesto to deliver on both flavor and nutrition.

This dish is not only an excellent source of fiber and protein, it also provides 15% of the recommended daily allowance of iron.

1 bowl contains: 22g fat, 3.5g saturated fat, 570 mg sodium, 44g carbs, 7g fiber, 2g sugar, 18g protein, and 450 calories.

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Rounding Out Your Meal…

It’s usually fairly easy to find low calorie microwavable meals but sometimes they lack fiber, protein, and fruit or vegetable portions that are key for your meal plan.

Here’s how you can top off your meal’s nutritional content to meet all your goals:

Protein Boosters

Some of the add-ins you can use to increase the protein content of your frozen meal include:

• Hard-boiled eggs
• Soybeans (edamame). 
• Part-skim mozzarella cheese, shredded
• Low-sugar Greek yogurt

Fruit, Veggie, And Fiber Boosters

To increase the fiber, fruit or veggie content of your frozen meal, use:

• Baby carrots
• Bell pepper
• Small glass of tomato juice
• Frozen cauliflower, broccoli, or green beans
• Baby spinach
• Green chile, salsa, or pico de gallo
• A small orange or apple
• No-sugar-added fruit cup

Flavor Enhancers

Some extra seasoning will go a long way in adding the sometimes much needed flavor to your meal. Use:

• Fresh herbs like basil, chives, or cilantro, chopped
• A dash of fresh ground pepper, garlic powder, red chili flakes, or hot sauce
• A squeeze of lime or lemon juice, especially for fish or chicken based meals.

The Bottom Line

Frozen meals are not only tasty, they can also be a wise and nutritional addition or alternative to your weight loss plan. Stocking your freezer with frozen meals made from the best foods for weight loss can come in handy during busy days or when you just don’t feel like cooking.

DISCLAIMER:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

SOURCES:

1. BARBECUE SEASONED STEAK WITH RED POTATOES (n. d., healthychoice.com) 
2. BUTTERNUT SQUASH & SAGE RAVIOLI (n.d., evolfoods.com) 
3. Entrees (n.d., kashi.com) 
4. Evol Balance Be Centered Chicken with Rice and Vegetables Bowl (n.d., kroger.com) 
5. FIRE GRILLED STEAK (n.d., evolfoods.com) 
6. Kashi® Simple, Wholesome Ingredients (n.d., kashi.com) 
7. Lean Cuisine Frozen Meals (n.d., goodnes.com) 
8. Meal replacements are as effective as structured weight-loss diets for treating obesity in adults with features of metabolic syndrome (2004, pubmed.gov) 
9. NEW Entree Bowls: Creamy Carbonara (2020, realgoodfoods.com) 
10. Primal Kitchen Beef & Mushroom Bowl (n.d., instacart.com) 
11. Salt reduction (2020, who.int) 
12. Thai Red Curry Chicken Frozen Dinner (n.d., saffronroad.com)

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What to eat at night for active weight loss: a list of the most suitable products – November 19, 2022

Night running to the refrigerator is almost a sport

org/Person”> Photo: Daria Selenskaya / City portals

behind your food, this feeling is familiar. At 22:00, your stomach growls, and in the refrigerator open sprats are obsequiously waiting for you and splashing their oily tails invitingly. The choice is obvious: either a sandwich, or willpower in a fist and nothing. The editors of City portals and our colleagues from Parents.ru know that there is another option, to prepare food in advance for yourself that you can eat for a late dinner and even at night, without getting fat. And in a sense, even lose weight, because we all know that it is not always possible to restrain ourselves and not eat an unexpected herring under a fur coat for dinner.

The myth about the harmfulness of eating after six in the evening appeared around the late 90s and early 2000s, when the intermittent fasting model became popular. Then morning exercises began to be shown less and less on TV, housewives got drunk enough on The Flying Swallow, Herbalife became boring, and some kind of replacement was needed for a lazy and supposedly effective way to lose weight. And here – a miracle! – an elementary solution to all your troubles: just do not eat after 18:00. The most common option was the 12-hour “hunger window”.

If a person eats for the last time at 18:00 and wakes up at 6 in the morning, a fairly large window of hunger is obtained – 12 hours. But experts believe that this is a dubious model as a practical application. We all have a fasting window (we don’t eat while we sleep), but everyone has their own food protocol. For example, someone does not eat breakfast and eats between 12:00 and 22:00, this is 10 hours of eating and 14 hours is the fasting window.

Further, the industry has slightly perverted this approach and the erroneous opinion has appeared that 18:00 is some kind of magical time when the body quickly tunes in to a certain secretion of hormones. This is partly true, but only the process of “tuning” occurs much later than at the designated time – closer to sleep.

Experts recommend eating dinner at least three hours before bedtime. At the same time, you should try to compose your menu in such a way that dinner does not overload the digestive tract and at the same time is not too light so that after an hour you do not want to eat again. In the first case, you are unlikely to be able to fall asleep normally, in the second case, the night watch will begin. And the result is the same.

– Direct harm – excess weight. At night, the body was engaged in digestion, as a result, not quite high-quality sleep, slight weakness in the morning, impaired digestion, in the morning you do not want to have breakfast, – said nutritionist Galina Bartashevich . – The night watcher begins when a person has already used up energy, but did not compensate it with a food equivalent in time, as a result, the body requires the owner to return what was spent. It is easier for a person, without thinking about the waist, to quickly satisfy his hunger. There and cakes go, and nightly eating fruit, chocolate, a cup of coffee and everything else.

Nutritionist Olesya Lymar believes that you can eat at any time of the day, and even at night, the main thing is to be aware of this. The main rule of eating food in the evening and at night is to meet your daily calorie intake, it can be easily determined by the formula, just type in a query into a search engine and count.

– Knowing the daily calorie value, you will build a diet for the day. Remember that there should be a balance of BJU (the average formula for the ratio of proteins, fats, carbohydrates: proteins – 15-20%, fats – 30%, carbohydrates – 55-60%. – Note ed. ). If by the evening you have a supply of carbohydrates left, there will be no harm from chocolate. If you need to lose weight – reduce the number of calories, if you want to keep your body in shape and not get better – do not go beyond, – the specialist says and adds that the times of strict diets and nutrition by the hour and grams are long gone, and diets by blood type or according to genetic indicators, according to Olesya, nothing more than pumping money.

Absolutely any food can be in your diet: buckwheat, chicken, oatmeal, cottage cheese, pasta, bread, milk chocolate with filling, sandwich or burger – all this can be included in your daily norm and eaten at any time of the day.

– If you feel comfortable eating twice a day in large portions – please (intermittent fasting is fashionable today), if it is easier for your body to get food 5-7 times a day in small portions, then stick to such a nutrition system, there are no strict rules, everything is individual . Studies show that in both cases, weight loss will be the same, explains the nutritionist.

— The feeling of hunger wakes up at night due to the fact that at home we feel a slowdown — things are done, the work is over, the fuss fades into the background, I want to rest and relax. We get bored, we start thinking about what to do with ourselves, and at home there is a refrigerator and food – everything is simple. It is important to understand the difference between hunger and appetite – if your stomach is growling, eat, do not starve yourself, – says Olesya Lymar.

The nutritionist recommends following the rule “you can eat everything at any time of the day” without fanaticism and reminds you that eating a burger for breakfast, lunch and dinner is a bad idea. Perhaps you will meet the number of calories per day, but the stomach will feel bad from such a meal – useful substances, vitamins and minerals are needed, food should be varied – so we will receive all the necessary nutrients. For example, fish should be eaten 2-3 times a week.

— The rules for eating before bed are simple: if you feel excitable from a certain food, limit it; if hunger prevents you from falling asleep, eat, but control what you eat. So, you can count a night sandwich the very next day or be aware that you have exceeded the norm and this is not scary, learn to react calmly. For example, at night, if I want to eat, I eat a dietary slice and I don’t see anything wrong with that,” says Olesya Lymar.

To fall asleep, the body needs a sufficient amount of the neurotransmitter melatonin (the so-called sleep hormone), which in turn is synthesized from the more familiar hormone serotonin (the so-called joy hormone). And the raw material for the creation of serotonin is the amino acid tryptophan. That’s what you need to get from food.

Food sources of tryptophan of animal origin primarily include milk, low-fat cheeses (also cottage cheese), fish (tuna, pollock) and meat (turkey) . Of the products of the plant world, it is worth stopping at legumes (soybeans, lentils, beans), nuts (especially pine nuts, as well as sesame seeds) . As well as some fruits and vegetables. These are bananas, dates, figs, dried apricots, plums, broccoli, tomatoes .

— Bananas are well known for being rich in potassium and also being an affordable source of vitamin B6, says Galina Bartashevich. – Vitamin B6 is necessary for the synthesis of melatonin, which helps regulate sleep phases. Potassium acts as a muscle relaxant and gently prepares the body for sleep. Bananas also contain tryptophan, a sleep-inducing substance.

Five foods to help overcome insomnia

org/Person”> Infographics: Vitaly Kalistratov / City portals

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Calcium helps the brain use tryptophan and produce melatonin. Therefore, a glass of fermented milk drink or milk with honey at night is ideal.

To reduce nervous excitability in general, it is recommended to include in your diet foods such as asparagus, ripe sweet apples, sweet oranges, fresh red carrots, pumpkin, beets and celery greens .

Limit salty and spicy foods in the evening, as they make you thirsty. And do not eat what provokes bloating (raw white cabbage, radish, radish, peas).

In case of insomnia one hour before bedtime, you can drink pumpkin or beetroot juice with honey, chamomile, lemon balm or thyme tea. But do not get carried away with volumes: excess fluid provokes restless sleep.

Everyone is well aware that coffee does not promote sleep, but do not forget about other products containing caffeine (strong tea, cocoa, chocolate, cola) – they work in a similar way.

The choice is yours, remember only the quantity, so that a healthy snack does not turn into a useless (or even harmful) nighttime gluttony. So, before you go to bed, you can eat:

Oatmeal with milk. Milk must be at least 2.5% fat. Skimmed milk is practically useless. Milk fat aids in the absorption of calcium and protein, and is a source of vitamins A and D. Skimmed milk lacks this milk fat, and hence its nighttime snacking benefits. You can add a piece of banana or a little cherry to oatmeal.

Boiled egg with a slice of whole grain bread . If you do not want to add calories to this snack, remove the yolk from the egg and eat only the protein, or half the yolk.

A glass of warm milk with a little dried apricots or nuts of your choice (be mindful of the calorie content of nuts and don’t overdo them).

A cup of warm milk with a small oatmeal cookie.

Banana and cherry milkshake. Please note: if you use frozen berries, they must first be thawed, as the night cocktail should not be cold. Cold food before bedtime is undesirable. For more benefits, add some oatmeal or flax seeds to your smoothie.

Whole grain toast with bran and tuna. Tuna should not be in oil, but in its own juice. Instead of tuna, you can use seafood such as crabmeat or shrimp.

You can also eat at night vegetables raw or processed. You can use them in the form of a salad, stew or cook a diet soup. If there is excess weight, then it is better to lean on raw vegetables with a low starch content (cucumbers, tomatoes, sweet peppers, carrots) and greens.

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50 Healthy Frozen Meals for Weight Loss

Now that you’re spending more time at home thanks to the spread of the coronavirus, you may be cooking a lot more than you used to. And while whipping up a meal can be a great way to relieve stress or anxiety, for the foreseeable future, you may not want to do it every time. Luckily, you don’t have to: frozen meals should be your new best friend.

There are many recipes that will be just as delicious the second time around. Just toss them in the freezer until you’re ready to eat them! It’s also a great way to prepare food – you can freeze each serving separately for when you need it. You will get rid of food waste and get rid of the need to cook dinner every night. It’s a win-win!

1

Chicken Sausage Lasagna

Mitch Mandel & Thomas McDonald

Lasagna is the perfect freezer food: you can cook an entire pan and defrost it when you need a quick and nutritious meal. This recipe includes chicken sausage, basil, and garlic for a flavor-filled dish.

Get our Chicken Sausage Lasagna recipe.

2

Copyright Cracker Barrel Meatloaf

Kirsten Hickman / Eat This Not That!

Just because you cook for one doesn’t mean you can’t cook the whole batch of meatloaf. Just save the rest for homemade dinner later when you don’t feel like cooking!

Get our recipe Copyright Cracker Barrel Meatloaf.

3

Oven Baked Chicken Fingers

Mitch Mandel & Thomas McDonald

Creating a balanced, kid-approved dinner just got a whole lot easier with these chicken fingers. Made with wholesome ingredients and plenty of nutritious protein, this is one of those healthy chicken recipes you’ll make over and over again!

Get our oven baked chicken fingers recipe.

4

Frozen Oatmeal Cups

These individual oats are easy to make, freeze, thaw and reheat in the morning when you don’t have time to think about breakfast. In addition, you can add any delicious toppings!

Get our recipe for a Cup of Frozen Oatmeal.

5

Classic Italian Meatballs

Kirsten Hickman / Eat This Not That!

Meatballs are great for freezing – they’re already individually portioned so you can defrost just what you need for that day’s meal. You can’t go wrong with this delicious recipe that uses beef, pork and veal.

Get our Classic Italian Meatballs recipe.

6

Copycat Olive Orchard Paste

Kirsten Hickman / Eat This, Not That!

Not sure what to do with all those beans in the pantry? Make a batch of this delicious fagioli pasta! It’s delicious and easy, and leftovers can always be frozen.

Get our Copycat Olive Orchard Paste recipe.

7

Classic Butternut Squash Soup

Mitch Mandel & Thomas McDonald

Boost your immune system and protect your eyesight with this winter soup. It’s naturally sweet, creamy, and super-satisfying, not to mention rich in fiber and vitamin A.

Get our Classic Butternut Squash Soup recipe.

8

Macaroni and Cheese

Mitch Mandel and Thomas McDonald

Craving comfort food? We don’t blame you! You can’t go wrong with an oven-baked macaroni and cheese that uses cheddar and grated parmesan.

Get our Macaroni and Cheese recipe.

9

Chicken and dumplings

Mitch Mandel and Thomas McDonald

You don’t have to go to Cracker Barrel to get this Southern dish! You can make these dumplings right at home and freeze leftovers to eat later.

Get our Chicken and Dumplings recipe.

10

Southwest Turkey Burgers

Mitch Mandel and Thomas McDonald

Every list of healthy frozen meals should include a good turkey burger. Made with lots of spice and a healthy dose of peppery cheese, this flavorful burger is just as good a second time.

Get our Southwest Turkey Burger recipe.

11

Protein pancakes

Kirsten Hickman / Eat this, not that!

Yeah, pancakes can be completely frozen! All you need is parchment or wax paper. Separate each pancake with a piece of parchment paper and freeze them in a bag so they don’t stick together. If you want to reheat it, just put it in the toaster!

Get our Protein Pancake recipe.

12

Crock-Pot Vegetarian Chile

Kirsten Hickman / Eat This, Not That!

Few dishes are as satisfying as a cup of hot chili. This is a great way to use pantry ingredients like dried beans and can be easily stored in the freezer. If you’re a vegetarian or just want to add a few plant-based foods to your diet, you’ll love this option.

Get our Crock-Pot Vegetarian Chile recipe.

13

Protein Muffins

Kirsten Hickman / Eat This, Not That!

Start your day on a sweet yet healthy note with these protein muffins. Made with protein powder and fresh blueberries, they are great to start the day and keep well in the freezer.

Get our Protein Muffin recipe.

14

Instant Chicken Rice Soup

Kirsten Hickman / Eat This Not That!

Quick meals are easy to prepare, but can just as easily be frozen for later. Our favorite hack? Freeze the soup in a muffin tin – individual washers provide the perfect serving size for easy defrosting later.

Get our Instant Chicken Rice Soup recipe.

15

Crispy Quesadillas

Mitch Mandel & Thomas McDonald

Make dinner easier than ever by freezing these delicious quesadillas. Be sure to have some guacamole on hand when you decide to defrost them!

Get our Crispy Quesadilla recipe.

16

Breakfast Pizza

Mitch Mandel and Thomas McDonald

It’s easier than taking a pre-cooked breakfast pizza out of the freezer, popping it in the microwave and getting on with your day. This recipe is much tastier (and healthier) than what you’ll find in the frozen aisle.

Get our Pizza for Breakfast recipe.

17

Jambalaya

Kirsten Hickman / Eat This Not That!

If you haven’t had this Louisiana product, now is a great time to start. This recipe is easy to make and easy to freeze, and is absolutely full of flavor.

Get our Jambalai recipe.

18

Beef Stew

Mitch Mandel & Thomas McDonald

Beef Stew is a classic comfort food and you can also freeze leftovers easily. This hearty meal will make your whole family happy during home evenings.

Get our Beef Stew recipe.

19

Yukon gold and sweet potato gratin

Mitch Mandel and Thomas McDonald

Love potatoes? You’ll want to try this gratin, layered with Yukon gold and Gruyère cheese sweet potatoes. This is the perfect side dish to keep in the freezer.

Get our recipe for Yukon Gold and Sweet Potato Gratin.

20

Stuffed tomatoes

Mitch Mandel and Thomas McDonald

You’ve been eating stuffed peppers, but what about stuffed tomatoes? This vegan recipe features cheese, breadcrumbs and garlic toppings, making it the perfect side dish for any meal.

Get our Stuffed Tomatoes recipe.

twenty-one

Brussels Sprouts with Bacon and Almonds

Mitch Mandel and Thomas McDonald

Brussels Sprouts with all the flavor of Bacon and Red Pepper Flakes will be your new favorite vegetable.

Get our recipe Brussels sprouts with bacon and almonds .

22

Swedish Turkey Meatballs

Mitch Mandel and Thomas McDonald

I’d venture to say that this recipe is superior to the ones you’ll find at Ikea. Made with minced chicken, minced turkey and lots of spices, these are the perfect portioned protein snacks to have on hand.

Get our Swedish Turkey Meatball recipe.

RELATED: An easy way to prepare healthier, more comfortable meals.

2. 3

Protein Wafers

Kirsten Hickman / Eat This, Not That!

Homemade waffles can be frozen in the same way as pancakes. Believe me, they are much better than frozen from the store.

Get our Protein Waffles recipe.

24

Breakfast Burrito

Shutterstock

Don’t buy a pre-made frozen breakfast burrito when you can make your own and then freeze it! This one is packed with eggs, beans, and avocados, making it delicious and nutritious.

Get our breakfast burrito recipe.

25

Pork Chile Verde

Mitch Mandel and Thomas McDonald

Spice up your dinner (and leftovers) with this Pork Chile Verde recipe. The second time it will be just as tasty and fragrant.

Get our Pork Chile Verde recipe.

26

Light, Fluffy Whole Wheat Dinner Rolls Pull-Apart

Courtesy of Half-Baked Harvest

Dinner buns get a bad rap for being filled with processed ingredients, but this healthy homemade version from Half-Baked Harvest takes the guesswork out. This easy recipe calls for just eight basic ingredients: whole wheat flour, all-purpose flour, kosher salt, water, dry yeast, honey, one egg, and butter. Prepare the dough, freeze it and bake it before dinner, and store leftovers in a freezer-safe bag.

Get the recipe from Half Baked Harvest .

27

Vegan Strawberry Banana Ice Cream with ‘Fudge’ Peanut Butter Sauce

Provided by Feed Me, Phoebe

Sweet Tooth? Make yourself this wonderful Strawberry Banana Cream, a low-sugar frozen treat that calls for bananas, strawberries, maple syrup, and almond milk. When you feel the craving coming up, just grab a spoon from the freezer. For the Peanut Butter Fudge, combine the peanut butter, maple syrup, salt, and almond milk in a heatproof bowl and microwave for about 30 seconds, or until the mixture is smooth. Drizzle fondant on top of the cream, and voila: a dessert you’ll love.

Get the recipe from Feed Me Phoebe.

28

Vegetarian Breakfast Burrito

Provided by Cookie and Kate

Don’t like oatmeal at night or smoothies for breakfast? This stuffed sandwich is for you! Place eggs, homemade hash browns, black beans, shredded spicy Cheddar cheese, cilantro, green onions, avocado in a whole grain tortilla and top with your favorite salsa or hot sauce. To freeze burritos for later, transfer burritos to a freezer-safe bag; they stay best for three to six months.

Get the recipe from Cookie + Kate .

29

Basil Pesto

Courtesy of Two Peas and their Pod

Don’t let summer herbs and veggies go to waste! Make flavorful pesto with leftover herbs, like this vibrant recipe. This pesto recipe calls for slicing fresh basil and spinach, so it’s not only full of flavor, but also packed with healthy antioxidants. Drizzle some fried fish, chicken, steak or pasta.

Get the recipe from Two Peas and Their Pod .

30

Mushroom Lasagna

Courtesy of Smitten Kitchen

When you’re on the prowl, out-of-the-box frozen lasagna might seem like the quickest way to satisfy your Italian cravings. But Deb Perelman shows us that you can eat a five-star meal at your table in minutes if you freeze it the night before. Inspired by Ina Garten, this healthy frozen lasagna recipe is filled with portobello mushrooms. To make it healthier, swap out whole grain flour for all-purpose flour and use the nut milk of your choice instead of whole milk if you want to cut down on saturated fat.

Get the recipe from Smitten Kitchen .

31

Slow Cooker Lemon Garlic Chicken Thighs

Courtesy of Sweet Pea and Saffron

Tired of Cooking? Let your multicooker become the chef in the kitchen. This freezer-to-multi-cooker dish requires you to assemble the pieces before cooking it whole. Combine chicken, carrots, garlic, salt, oregano, onion, and lemon zest in a freezer bag, and when ready to cook, pour all ingredients into a slow cooker with one cup of chicken broth.

Get the recipe from Sweet Pea and Saffron .

32

Whole wheat waffles without added sugar

Courtesy of a considerate mom

Sometimes breakfast can be forgotten. Whether you’re eating on the road or picking up something on your way to the office, this is not the way to enjoy your first meal of the day! Try these easy-to-freeze whole wheat waffles. Crush the Monday mood with these delicious waffles, the perfect way to start the day and still make it feel like the weekend. Top with fresh berries and drizzle with maple syrup for a natural sweetness.

Get a prescription from Attentive Mom .

33

Power Protein Pink Smoothie

Chef Provided Sweet Pea

This vibrant smoothie is the best way to wake up or recharge, especially before a morning workout. Studies have shown that beetroot juice can improve circulation by allowing the heart to pump more oxygen. In a blender, combine unsweetened almond milk with beets, frozen strawberries, flaxseed meal, honey, and vanilla protein powder. For food preparation, store all ingredients in a freezer bag and toss them into the blender when you get out of bed.

Get the recipe from the Sweet Pea Chef.

3. 4

Chicken and Vegetable Freezer Bags

Provided by Gimme Delicious

With the perfect ratio of protein and complex carbohydrates, these chicken and vegetable bags make for a great dinner. Cut the skinless chicken breasts into 0.5-inch pieces, chop the broccoli florets, as well as the courgettes, bell peppers, and yellow onions. Then store them in a freezer bag. Prepare the marinade and pour it evenly into each Ziplock bag. Shake each bag to completely coat the chicken and vegetables.

Get the recipe from Give Me Tasty .

35

Falafel Burgers with Yogurt and Dill Sauce

Courtesy of Love and Lemons

Of course, falafel patties can take some time to cook. But once they’re ready, they’ll be ready in just a few minutes. Chickpeas, sesame seeds, garlic, carrots, cilantro and whole wheat flour form the main base of these burgers, while the dill yogurt sauce keeps them moist and gives them a classic Mediterranean flavor.

Get the recipe from Love and Lemons.

36

Banana Honey Sundae for Breakfast

Provided without the Need for a Spoon

Sundae for Breakfast? You are placing a bet! These healthy morning smoothies are made with Greek yogurt, bananas, cereal, honey, bananas, and a pinch of cinnamon. Choose a high fiber cereal like Kashi GoLean or Fiber One.

Get the recipe from No spoon needed .

37

Healthy Homemade Frozen Chicken Nuggets

Provided by Bless This Mess

Kids and adults alike will love these homemade chicken nuggets that you can store in your freezer bag for up to a month. Unlike other chicken nugget recipes that require a lot of white flour, this recipe uses high-fiber whole wheat flour and breadcrumbs.

Get the recipe from Bless this mess.

38

Tuscan Chicken Pasta Casserole

Contributed by Rachel Cooks

Casseroles are the perfect healthy frozen meal because – no matter how many people sit at your dinner table – you can never eat a whole meal in one sitting. This classic casserole recipe features whole wheat penne pasta, chicken breasts, garlic, cabbage, sun dried tomatoes, low-fat cream cheese, parmesan and mozzarella. It’s so satisfying that you only need a little to feel satisfied.

Get a prescription from Rachel Cooks.

39

Blueberry French Toast Casserole

Courtesy of Super Healthy Kids

When you thought we were out of ideas for a healthy breakfast in the freezer, we discovered this Blueberry French Toast recipe. How sweet would it be to wake up to a piece of French toast every morning? This French toast casserole uses whole grain bread for the white and unsweetened almond milk for the whole milk. For an antioxidant boost, add some fresh blueberries to your bread mix.

Get a prescription from Super Healthy Kids.

40

Vegetarian Meatballs

Provided by Pinch of Yum

Boil pasta in a pot, then reheat these veggie meatballs from the freezer and you’ll have dinner on the table in 15 minutes! Made with cauliflower, quinoa, eggs and almond flour, these incredibly delicious vegetable meatballs are your new meat-free Monday meal.

Get the recipe from Pinch Yum.

41

Mediterranean Quinoa Burgers

Courtesy of Well-Plated

Quinoa is the only grain considered a complete protein (it also contains all nine essential amino acids), making it an ideal source for vegetarians and vegans. This versatile food also contains the perfect hunger-suppressing combination of protein and fiber. Adding the right grain to recipes like these Mediterranean burgers is an easy way to boost their nutritional profile and weight loss.

Get the recipe from Well Covered.

42

Breakfast Casserole

Provided by Sallys Baking Addiction

This breakfast casserole made morning snacks so much easier. Not only is it low-carb and high in protein, it’s also full of nutritious vegetables like spinach. Although these greens have lost some of their glory to the trendy kale, spinach is a nutrient-dense rich in lutein and zeaxanthin, phytochemicals that prevent age-related macular degeneration and cataracts. In addition, Popeye offers a fair amount of fatigue-crushing iron, bloat-reducing potassium, and folic acid.

Get the recipe from Sally’s Baking Lover.

43

Sausage Spinach Breakfast scrambled eggs Muffins

Courtesy of Flour on my face

These cupcakes are already individually portioned so they are very easy to freeze. Pack them up, freeze them, reheat them. Breakfast at home (or on the go) couldn’t be easier!

Get the recipe from Flour on My Face.

44

Twice Baked Sweet Potato with Buffalo Chicken

Contributed by The Creative Bite

You might not think buffalo chicken and sweet potatoes would work together, but this recipe will prove you wrong. It’s a balanced and tasty meal, and you can always save leftovers for when you don’t feel like cooking.

Get the recipe from Creative Bite.

Four Five

Stuffed Taco Shells

Courtesy of Shugary Sweets

Want a taste of Italy and Mexico at the same time? These taco shells combine these qualities as flawlessly as peanut butter and jelly. It’s the best of both worlds!

Get the recipe from Sugar Sweets.

46

Cauliflower and Chickpea Rolls

Provided by Hey Nutrition Lady

Chickpeas are a superfood for weight loss thanks to their high fiber and protein content that increase satiety. In fact, a number of studies have shown that people who add them to a low-calorie diet lose more weight and have lower cholesterol levels. This recipe contains 50 percent of the recommended daily value of dietary fiber and 15 grams of protein. As if that weren’t enough, it’s vegan friendly!

Get a prescription from Hello Lady.

47

Shrimp Fry Freezer Bag

Provided by Damn Delicious

Stir fries are the perfect weekday meal because they are quick to prepare and come in a variety of flavors and textures. The most time-consuming part of cooking a stir-fry is chopping the vegetables and preparing the protein and sauce, and this recipe will help you do both ahead of time. Cleaning and processing shrimp will save you many minutes when it comes time to fire up the stove by chopping green onions and broccoli florets, sugar snap peas and carrots a few days in advance so they’re easy to toss into the pot. For a delicious sauce, combine all ingredients in a container and store in the refrigerator.

Get the recipe from Damn Delicious.

48

Pepperoni Pizza with Spicy Honey and Goat Cheese

Courtesy of How Sweet Eats

Pizza dough can always be made ahead of time, so when it’s pie night, all you have to do is top with sauce, cheese, vegetables, and meat toppings . This recipe uses a pizza set topped with olive oil, marinara sauce, goat cheese, pepperoni, dried oregano, grated provolone and baby arugula to make the dough. The pizza is drizzled with honey and jalapeno sauce for a savory and sweet finishing touch.

Get the recipe from How Sweet to Eat.

49

Blackberry and Blueberry Muffins

Contributed by Green Kitchen Stories

Got free book weekends? Take the time to bake a double batch of these delicious berry muffins. Enjoy the day you do them and save the rest for later. Made with almond flour, Medjool dates, and coconut oil, these muffins are a gluten-free breakfast that you can enjoy anytime.

Get the recipe from Green Kitchen History.

fifty

Chili Red Lentils in a Jar

Contributed by Minimalist Baker

This hearty, vegan chili recipe couldn’t be easier: it’s a one-pot, all-in-one recipe and takes less than an hour to make. You’ll find the same mouth-watering flavors of chili powder, cumin, paprika, and jalapenos in this dish. But instead of ground beef, lentils, kidney beans, and black beans add warmth and satisfy hunger. The best part is that you can freeze extra foods and reheat them for lunch or dinner over the next few days.

Get the recipe from Minimalist Baker.

Eat this, not that! is constantly monitoring the latest COVID-19 related food news to keep you healthy, safe and informed (and answering your most urgent questions). Here are the precautions you should go to the grocery store, food on hand, food delivery services and takeaway restaurant chains, and ways you can help support those in need. We will continue to update them as new information becomes available. Click here to see all of our articles on COVID-19and stay healthy.

2.9 / 5 (25 reviews) Eat this, not that! is constantly monitoring the latest COVID-19 related food news to keep you healthy, safe and informed (and answering your most urgent questions). Here are the precautions you should go to the grocery store, the food you should have on hand food delivery services and takeaway restaurants you need to know about how you can help support those in need.