A Guide to Choosing Frozen Meals

Written By: Sejal Dave, RD

Title: Registered Dietitian

Alumni: University of Florida

Last Updated on:

The hot and lazy days of summer are almost over and, although it’s hard to believe, fall and winter are just around the corner. As the weather cools down, people tend to stay home more, which means fewer meals out and sometimes longer intervals between trips to the grocery store. Some people are stocking more frozen TV dinners in their freezers. So what should you be looking for?

Which Frozen Meal is for Me?

The frozen food aisles are jam packed with selections. There are a variety of frozen meals that are known for being health conscious (think Lean Cuisine, Healthy Choice, Weight Watchers), which are probably better choices. However, it’s important to look at the Nutrition Facts Label in order to really know what’s inside each frozen meal. The following guidelines and tips will help you make the best selections when navigating the frozen meal aisles:

  • Calories: aim for 300 to 500 calories/entire meal (not per serving).
  • Dietary fiber: aim for 3 to 5 grams. Fiber helps keep you feeling full longer, so the more fiber the better.
  • Sodium: look for less than 600 milligrams/meal. All frozen meals have salt to maintain freshness, but the less the better.
  • Fat: less than 30% of the meal (the fat calories should be less than 1/3 of the total calories).
  • Protein: about 15 to 25 grams/meal.
  • Avoid meals that contain extra portions or dessert; add a piece of fresh fruit instead for a healthier dessert choice.
  • Try vegetarian meals, which tend to be higher in fiber and lower in calories.
  • Beware! Organic meals don’t always mean low calories or less fat.
  • Frozen kids’ meals are a great alternative for adults looking for smaller portions and who still love spaghetti & meatballs.

The Bottom Line

Frozen meals have certainly come a long way – the choices are endless and healthier options are definitely available. But are frozen meals a better alternative to fresh meals? The answer is no. Frozen meals are fine in moderation (especially on a snowy day when your fridge is empty), but overall fresh meals are going to give you more nutrients per bite, winter, spring, summer, or fall. So, instead of stocking up your freezer with frozen boxed dinners, focus your efforts on stocking your pantry with ingredients that are easy to put together.


frozen dinner, grocery aisle


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