Author: Angela Finn, MS, RD
While some foods are more nutritious than others, at Noom, we don’t label foods as “good” or “bad.” From a psychological perspective, this promotes an unhealthy relationship with food and gets many people stuck in the yo-yo dieting cycle.
For those with those who do have this restrictive mind set, frozen foods often get labeled as “bad” or “off limits,” but we believe there’s no reason for frozen foods to get a bad rep.
In fact, when it comes frozen fruits and vegetables, they’re often picked at peak ripeness and frozen within hours, meaning they retain the same (or even more!) healthy nutrients as their fresh counterparts.
In terms of frozen meals or sides, they can actually be a great option to include in a healthy, balanced diet! Think about it — since they’re super easy to prepare, they can make it easier to stick to your health goals by making it more convenient. And spoiler alert: these days there are tons of healthy frozen food options!
Here are 12 frozen meal ideas to get you started.
Best Frozen Pizzas
- Calories (per serving): 340kcal
- Protein (per serving): 9g
- Fat (per serving): 12g
- Carbohydrates (per serving): 49g
- Sodium (per serving): 520mg
- Fiber (per serving): 3g
Why we can work with it → Looking for a spin on the traditional Margherita? We dare you to explore the world of Cauliflower alternatives. We are definitely not saying no to mozzarella, so ask yourself, “How will I best enjoy this slice with my health goals in mind?” (Hint: add some frozen veggies on top before throwing it into the oven!) With less sodium and more fiber than most frozen Margherita Pizza options, you’ll definitely want to try a pizz-a-this.
Amy’s Gluten Free Roasted Vegetable Pizza
- Calories (per serving): 320kcal
- Protein (per serving): 4g
- Fat (per serving): 11g
- Carbohydrates (per serving): 51g
- Sodium (per serving): 560mg
- Fiber (per serving): 4g
Why we love it → Bada bing, bada boom! What a great option for all those needing to say “no, thank you” to the gluten and “yes, please” to the fiber. While this option is gluten free/dairy free/lactose free/soy free/vegan/tree nut free, it is anything but free of fiber.
Best Frozen Bowls
Healthy Choice Spicy Black Bean & Chicken
- Calories (per serving): 210kcal
- Protein (per serving): 20g
- Fat (per serving): 6g
- Carbohydrates (per serving): 19g
- Sodium (per serving): 600mg
- Fiber (per serving): 7g
Why we love it → This bowl is completely grain-free and packs a punch of 20g of protein with a bold taste of all-natural pulled chicken breast and 7g worth of nourishing veggies. Mmm, flavorful and fulfilling!
- Calories (per serving): 250kcal
- Protein (per serving): 7g
- Fat (per serving): 15g
- Carbohydrates (per serving): 24g
- Sodium (per serving): 600mg
- Fiber (per serving): 4g
Why we love it → With most creamy sauce noodle dishes you’ll find yourself feeling overly cautious, however this bowl carries 16g of whole grains and ½ cup of vegetables. Also, did we mention it’s certified vegan?
Best Frozen Pastas
- Calories (per serving): 350kcal
- Protein (per serving): 16g
- Fat (per serving): 9g
- Carbohydrates (per serving): 50g
- Sodium (per serving): 600mg
- Fiber (per serving): 2g
Why we can work with it → In this artificial coloring, artificial flavoring, preservatives-free dish, you don’t need to worry about missing out on protein. Newly improved recipe, this dish has been modified to be cautious of the following diet exchanges: 1 ½ Lean meat, 1 ½ Starch, ½ Vegetable, ½ Skim Milk.
Amy’s Light & Lean Spinach Lasagna
- Calories (per serving): 230kcal
- Protein (per serving): 10g
- Fat (per serving): 6g
- Carbohydrates (per serving): 34g
- Sodium (per serving): 540mg
- Fiber (per serving): 4g
Why we love it → “Full of rich flavor, low in guilt!” Soy-free, tree nut-free and vegetarian, how can you not imagine yourself taking a bite into creamy layers of organic spinach, tomatoes and pasta?
Best Frozen Entrees
Healthy Choice Cajun Style Chicken & Shrimp
- Calories (per serving): 220kcal
- Protein (per serving): 15g
- Fat (per serving): 2.5g
- Carbohydrates (per serving): 35g
- Sodium (per serving): 600mg
- Fiber (per serving): 3g
Why we love it → 600mg of sodium for both a Cajun dish and a frozen-food dish really is a good deal. In addition, this dish is low-fat and helpful for our gluten-sensitive friends too! Yup, that’s right, it’s gluten-free!
- Calories (per serving): 160kcal
- Protein (per serving): 3g
- Fat (per serving): 7g
- Carbohydrates (per serving): 20g
- Sodium (per serving): 260mg
- Fiber (per serving): 3g
Why we love it → Certified organic, non-GMO, Kosher and gluten-free, this burger that claims it’s the best sure does meet a variety of individuals’ dietary preferences! Patties made with whole grain millet, sweet potato and leafy greens, we suggest you keep rolling with the green and pair with crispy veggies — Mo’ green, no problems!
Best Frozen Side Dishes
Frozen side options are a great opportunity to include more Noom greens on your plate as they include more plant-based varieties, including: whole grains, fruits, vegetables, protein, and dairy (yay for healthful foods from every food group!)
Cauliflower: We’ve already pointed out that there is such a thing as cauliflower crust, but don’t forget about cauliflower pasta, cauliflower rice and “mashed potatoes”! Cauliflower checks off all the “lows” with regards to: low calorie, low sodium, low fat, and low carbohydrate with the added benefit of Vitamin C and folate. Please, sir, I want some more!
Trader Joe’s Cauliflower Gnocchi
- Calories (per serving): 140kcal
- Protein (per serving): 2g
- Fat (per serving): 3g
- Carbohydrates (per serving): 22g
- Sodium (per serving): 460mg
- Fiber (per serving): 6g
Why we love it → Wheat, sugar, dairy and egg-free, this pasta alternative is naturally going to be lower in carbs, fat and calories than potato-based varieties and other pasta choices. Added bonus points for being high-fiber and super versatile. This dish literally tastes good in any type of sauce: tomato, pesto, primavera, the list goes on!
Edamame: Enjoy as a side to a meal (just as you would with frozen spinach, broccoli etc) or as a “sweet snack”- yep, these peas have a little sweetness to them.
- Calories (per serving): 140kcal
- Protein (per serving): 12g
- Fat (per serving): 5g
- Carbohydrates (per serving): 11g
- Sodium (per serving): 5mg
- Fiber (per serving): 4g
Why we love it → They also provide a punch of protein and fiber. Let your creativity flow and flavor with a small pinch of salt, herbs (did anyone say garlic?), or an extra kick with sriracha or red pepper flakes!
Best Frozen Desserts
We know you know that fruit is nature’s candy, so why not stock up on bags of frozen fruit? They have a lower dollar cost and a higher nutritional value than fresh, after all!
- Calories (per serving): 60kcal
- Protein (per serving): 3g
- Fat (per serving): 0g
- Carbohydrates (per serving): 12g
- Sodium (per serving): 85mg
- Fiber (per serving): 1g
Why we love it → Substituting with any frozen fruit, really, a simple and quick way to fuel yourself with goodness. No need for powders, a sweet treat that is rich with nutrition at a low calorie, low fat, low sodium and low carbohydrate cost.
- Calories (per serving): 194kcal
- Protein (per serving): 4g
- Fat (per serving): 7g
- Carbohydrates (per serving): 34g
- Fiber (per serving): 4g
Why we love it → If you heard of this idea before, there is a reason why. This recipe is super quick to make and with only three ingredients, provides some great nutritional value including fiber and an abundance of vitamins and minerals. Oh, and did we mention…chocolate? Yes, chocolate!
Frozen Foods: The Bottom Line
Frozen foods can be a part of a healthy, balanced diet and even make it easier for you to stick to and reach your health goals.
The biggest concern with frozen meals is often the calorie and sodium contents, so make sure to check the Nutrition Label. A good rule of thumb is choose frozen meals with fewer than 500 calories and 600 mg (or 25% recommended dietary intake) of sodium. To ensure that your frozen meals have additional nutritional value, we suggest looking for options with at least 5 grams of fiber.
If you’re looking to make a frozen meal more balanced or satisfying, we try pairing it with a fruit or vegetables.
And if you’re looking to find more ways to make healthy eating simple, sign up for your 14-day Noom trial today!
