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.

769

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

770

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

771

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

772

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

773

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

774

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

775

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

776

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?

777

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

778

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

The 7 Best Frozen Meals For Weight Management

Frozen dinners are convenient, but unfortunately, many of them have very high levels of salt and fat, with small amounts of nutritious, fiber-rich vegetables. 

Fortunately, many food brands have updated their recipes. They strive to produce balanced frozen meals that are rich in protein and fiber, and have moderate sodium and fat levels. This article highlights seven delicious frozen meals that could help with weight management. 

What to Look for When Choosing a Frozen Meal

The best way to assess the nutritional quality of packaged food is to review the nutrition label. Regarding a frozen meal, you’ll want to pay special attention to several key nutrients and vitamins. Specifically: 

• Choosing a frozen meal with a sodium content of less than 600mg per serving. 
• Picking a fiber-rich frozen meal with at least 10g per serving. 
• Ensuring there is an adequate portion size of the protein, approximately 20-30g per meal, is enough for most adults.  
• Ensuring there are little to no trans fats in the product. 

A nutritionally balanced meal should have carbohydrates for energy, vegetables for vitamins and fiber, healthy fats, and a source of protein. Protein aids in satiety after eating and helps to stabilize blood sugar levels. Eating adequate amounts of protein is important for your metabolism as well.  

If you need help learning how much protein is right for you, onsider booking a virtual nutrition appointment with a registered dietitian. You can register for online appointments through Nourish. 

7 Best Frozen Meals for Weight Management

Here are some frozen meals that we think are good options to help you reach your health goals.  

1. Kevin’s Korean BBQ Chicken

A sweet and spicy chicken dish with a flavor profile similar to beef bulgogi. You must prep your own vegetables and side dishes for this option.  

Why do we like it

• The meat is precooked, so you only have to reheat it. 
• The entire bag has three servings, which can be packed for lunch the next day. 
• The sodium content is <600mg. 

How to take it up a notch 

• Pair this dish with a whole grain side and vegetables for fiber. 

2. Smartmade Mediterranean-Style Chicken Bowl

An all-in-one frozen dinner that includes protein from chickpeas and chicken strips, vegetables, and quinoa. 

Why do we like it

• It is a well-rounded meal with protein, vegetables, and high-quality grains. 
• It has 20g of protein for one dish. 

How to take it up a notch 

• This dish only offers 5g of fiber for one meal. Add more fiber to your meal by adding your own vegetables or more legumes. 

This frozen dinner has 620mg of sodium, which is slightly higher than the recommended guideline, but is very close to the target cutoff.  

3. Healthy Choice Simply Steamers Grilled Basil Chicken

A pasta dish with grilled chicken, basil, artichokes, squash, bell peppers, and spinach. 

Why do we like it

• It is a well-rounded meal that includes a source of protein, vegetables, and grains. 
• It has 19g of protein.
• The sodium content is <600mg. 

How to take it up a notch 

• This meal only offers 5g of fiber. You can increase the fiber of this meal by adding more vegetables to your meal, maybe in the form of a side salad.  

4. Primal Kitchen Chicken Pesto

This gluten-free option might appeal to some people with dietary restrictions. It is made with cauliflower rice, chicken, pesto sauce, zucchini, broccoli, and almond butter, which adds a creamy and comforting flavor.   

Why do we like it

• This meal has protein and vegetables. 
• It provides 18g of protein. 

How to take it up a notch 

• This meal only offers 5g of fiber. You can increase the fiber of this meal by adding whole grains, legumes, or more vegetables. 

The sodium content in this dish is >800mg, one of the highest we’ve seen of all the frozen dinners on this list. 

It is possible the bulk of this sodium is from the sauce – so you may want to halve how much you add to your meal. Add homemade flavor add-ins that do not rely on sodium, such as fresh herbs or lemon juice. This suggestion can apply to other frozen meals with higher sodium levels. 

5. Sweet Earth Vegan Frozen Natural Foods Curry Tiger

A vegan dish with lentils, sweet potatoes, carrots, chickpeas, brown rice, broccoli, and a curry sauce.  

Why do we like it

• It’s a comforting dish that is ready to eat in minutes.  
• It has 18g of protein. 

How to take it up a notch 

• This dish has 8g of fiber, which is pretty close to the desired target for frozen meals. You can increase your total fiber intake by having fresh fruit on the side or for dessert. 

The sodium content of this dish is 650mg, which is slightly above the recommended guideline.  

6. Green Harvest California Style Protein Bowl 

This is a vegetarian option made with whole ingredients. The bowl has edamame beans, lentils, corn, quinoa, grilled peppers, peas, kale, and a light lemony sauce. 

Why do we like it

• It is a balanced meal with protein, vegetables, and high-quality carbohydrates.
• The dish offers 9g of fiber. 

• It has 14g of protein. 
• The sodium content is <600mg. 

How to take it up a notch 

• You can add a boiled egg on the side if you are hungry and need a bit more protein.  

7. Lean Cuisine Steak Portabella

This frozen meal is a twist on a classic steak-and-mushroom dish. It features cuts of steak and large pieces of portabella mushrooms, served with brown sauce and a side of broccoli. 

Why do we like it

• The dish offers 14g of protein. 
• It includes two vegetables that offer vitamins and minerals.

How to take it up a notch 

• Overall, the portion size of this meal is on the smaller side. The entire meal is only 212g, which is unlikely to be enough to be filling for most people. 
• The fiber content is 3g. You can add more fiber to your meal by adding whole grains and additional vegetables, which will also help you get more energy and feel satisfied. 
• You may want to follow up this meal with a high-protein dessert option to help you meet your protein requirements. Greek yogurt with fruit and nuts is a great option. 

The sodium content is 800mg, which is one of the higher options we’ve seen on the list. If you monitor your sodium intake, this frozen dinner may not be your best option.  

Takeaway

These food options have variety, which is very appealing when you are making nutrition changes. You can choose frozen meals with animal or plant-based protein sources and try new flavors that are inspired by countries worldwide.   

Some of the frozen meals on this list include vegetables and grains, but not all of them. The frozen meals without vegetables are typically lower in fiber, but this can be easily be corrected by adding them yourself. Here are quick tips to increase your vegetable and fiber intake: 

• You can add frozen vegetables to your frozen dinner and heat everything up at once. 
• You can serve a side salad with beans or vegetables. 
• You can eat fresh fruit for dessert, topped with yogurt and nuts. 
• You can serve a side soup that is based on beans and legumes. 
• Add a whole grain side such as quinoa, millet, or buckwheat.  

Frozen meals are convenient and can be included in a well-rounded diet. Sometimes you may not be able to find a product that completely satisfies the guidelines, but you should pick an option that comes as close as possible. Working with a registered dietitian can help you build a menu that fits your lifestyle and helps you meet your health goals. 

Weight Management Goals With a Dietitian

A registered dietitian is a trained nutrition expert that can help you meet your weight management goals.

Through Nourish, you can book an online appointment and start making healthy changes. Most insurance providers will cover the cost of appointments, so you pay no out-of-pocket. Click here to get started.

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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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 .

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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.

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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.

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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.

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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.

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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.