Frozen meals are great for those of us that either don't like to cook, don't know how to cook, or just don't have the time for it. But what you pick can either make or break your health goals. Here's how to choose smart tv-dinners!

The Benefits

• Convenience: Ready in minutes—great for busy days when you might otherwise skip a meal or grab fast food.
• Reduced Waste: Pre-portioned and preserved, helping your budget and the planet.
• Long Shelf Life: Stock up and eat on your schedule.
• Healthier Options: Many newer meals feature more veggies, whole grains, and lean protein with less sodium.

The Downsides

• High Sodium: Many meals still pack too much salt (raising blood pressure risk).
• Unbalanced Macros: Too often, they’re heavy on carbs and fats but low in protein.
• Small Portions, Few Veggies: Can leave you hungry and undernourished.
• Added Sugars or Fats: Sauces and creamy bases may sneak these in.
• Preservatives & Additives: While freezing preserves naturally, some meals add extras for texture or color.

Tips for Choosing Healthier Frozen Meals

• Check sodium: Stick to meals under 600 mg per box.
• Look for balance (The Portioned Plate article is a great reference!): A good guide is 50% carbs, 25% protein, 25% fat. For example, a 500-calorie meal should be around 63 g carbs, 31 g protein, 14 g fat. Many frozen meals fall short on protein, so scan the label closely.
• Scan ingredients: Choose whole-food sources like chicken, beans, brown rice, or veggies—avoid chemical-sounding fillers.
• Add Fiber: Pair with a extra side of veggies, salad, or a high-potassium fruit to boost fiber and fullness.
• Mind the portion: If it feels more like a snack, add something simple like a hard-boiled egg, yogurt, or fruit.
• Ask the experts: Dietitians can fine-tune macros if your health needs call for a different balance.

Dietitian Picks

• Lean Cuisine meals with the AHA Heart-Check (like Herb Roasted Chicken)
• Amy’s Kitchen (watch sodium—some meals go over 700 mg)
• Kevin's Natural Foods: typically on the lower-calorie side, these are often higher in protein and lower in carbohydrate and fat.
• Healthy Choice Power Bowls or choose "MAX" version for higher protein, more filling options.
• Sweet Earth plant-based options (double-check sodium, as meals often go above 700mg sodium)

💡 Pro Tip: Think of frozen meals as a base, not the full plate. Adding a veggie side, lean protein, or fruit makes it a balanced, filling, and heart-healthy meal.

Takeaways

Frozen meals can be a healthy choice—but only if you choose wisely. Look for low-sodium, high-fiber options with recognizable ingredients and plenty of veggies. Keep a few in your freezer for busy days, and think of them as a helpful tool—not your main meal every day.