Frozen Entrees

We have all had days when cooking is the last thing on our mind and we are scrambling for something quick to eat that doesn’t throw off our healthy eating. My husband and I always have a few frozen Kashi and Amy’s meals on hand for the mornings we don’t have time to make a lunch (or the nights he’s traveling and I’m too lazy to cook for one). While frozen meals are quick and easy options for lunch they can also be loaded in fat and sodium so reading the food label becomes a must. It can be hard to know which packages are healthy options and which ones to stay away from.  Before you decide to go out for lunch read on to see some healthy frozen meal options and my recommendations for choosing healthy frozen meals. You may not be able to meet all the recommendations so prioritize what means the most to you.

Recommendations for choosing healthy frozen meals

  • 300-500 calories
  • 10-17 grams of total fat or less (or 30% of total calories from fat or less).
  • No trans fat and if possible low in saturated fat
  • Less than 600 milligrams of sodium
  • 4 grams or more of fiber
  • 10 grams or more of protein
*Another thing to think about when choosing a frozen meal is will it fill you up. Some meals have larger serving sizes than others. If you choose a favorite dish that has a smaller serving size you may want to add more vegetables, beans or chopped nuts to the top for increased protein. You could also pack a piece of fruit and yogurt to go with it.
Helpful hint in browsing the freezer section:Look for packages that use whole grains or say “double the veggies” as a start.

A Few Good Single Serving Frozen Meal Choices

  • Kashi-Lemongrass Coconut Chicken
  • 300 calories, 8g of fat, 680mg Sodium, 7g fiber, 18g Protein — meets all recs but sodium
  • Kashi-Black Bean Mango (vegan option)
  • 340 calories, 8g Fat, 380mg sodium, 8g Protein, 7g Fiber — meets all recs but protein
  • Lean Cuisine Spa Cuisines -Chicken in Peanut Sauce (uses whole grain noodles)
  • 280 calories, 6g Fat, 550mg sodium, 21g Protein, 5g Fiber — meets all recs & no artificial flavors or preservatives
  • Healthy Choices -Asian Beef Terriyaki
  • 290 calories, 5g Fat, 570 mg sodium, 16g Protein, 3g Fiber — meets all recs but fiber
  • Smart One- Thai Style Chicken Rice Noodles
  • 260 calories, 4g fat, 570mg sodium, 14g Protein, 2g fiber — meets all recs but fiber
  • Amy’s- Light in Sodium Indian Mattar Paneer (organic vegetarian option)
  • 370 calories, 11g fat, 330mg sodium, 13g Protein, 6g Fiber — meets all recs
  • Amy’s- Light and Lean Black Bean and Cheese Enchiladas (vegetarian option)
  • 240 calories, 4.5g Fat, 480mg sodium, 8g protein, 4g Fiber –meets all recs

Interested in finding healthy frozen family sized meals that taste good too? Watch Twin Cities Live today, May 26th at 3pm on Channel 5 to see a few healthy and non-healthy family frozen meals and what the experts thought of the taste!

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