Frozen meals have come a long way since TV Dinners were introduced to in the 50’s. Gone now are the aluminum trays and the puny tablespoon of soggy, pale vegetables. The offerings today reflect a first-class restaurant menu, and they range from steak to vegetarian from cultures around the world. It is no surprise such a large portion of the space in the supermarket freezer section is devoted to quick meals. They are becoming a less expensive alternative to eating out and they are filling a need for singles, dieters, work-time lunches, busy families, older people, and anyone who needs easily prepared meals.
With so many choices available, the next step is to narrow down the options to those that taste good, are healthy for you, and are satisfying. What follows are some suggestions to browse, but there is no getting around it: learn to read the nutrition facts on the food label! The fewer ingredients you can’t pronounce, the better off you are. As with any processed food, sodium can be high, so be sure to check the label while keeping in mind your daily intake shouldn’t be over 2300 mg.
By the numbers, here are guidelines for choosing a healthy frozen meal:
- Calories in the 300-500 range.
- Less than 4 grams of saturated fat.
- Less than 600 milligrams of sodium.
- At least 3-5 grams of fiber.
- Protein in the 14-25 gram range
Watch for portion sizes. If the meal is too small, you may end up hungry. If necessary, balance out the meal with a piece of fruit or a salad on the side. If you have a bag of vegetables in the freezer, cook a portion to add to the meal, rounding out the nutrients. To boost the calcium, you can add a glass of low-fat milk or try yogurt for dessert. Add chopped nuts on top if you need more protein.
Following are some frozen entrees to look for when you are shopping for a quick substitute for a home cooked meal. Let these be the exception, not the rule, and watch the portion size.
Remember you can prepare a double recipe of your own favorite meals. Package it up in individual portions to make your own personalized frozen dinners.
Lean Cuisine Market Place
Tortilla Crusted Fish
300 calories
2g fat
490mg sodium
2g fiber
14g protein
Amy’s
Macaroni & Cheese
290 calories
3g fat
560mg sodium
2g fiber
16g protein
Smart Ones
Lemon Herb Chicken Piccata
210 calories
1g fat
370mg sodium
3g fiber
16g protein
Banquet
Sweet & Sour Chicken
420 calories
1.5g fat
520mg sodium
4g fiber
11g protein
Kashi
Amaranth Polenta Plantain (Vegan)
390 calories
1g fat
390mg sodium
7g fiber
9g protein
Healthy Choice
Meatball Marinara
280 calories
2g fat
500mg sodium
6g fiber
18g protein
Lúvo
Chicken Chile Verde
300 calories
4g fat
490mg sodium
6g fiber
25g protein
