Frozen Empowerment: Top 7 Frozen Foods Dietitians Recommend for Weight Loss

Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Who has more time these days? That’s where the frozen food section of the grocery store might come in handy. Contrary to popular belief, frozen meals are not always nutrient deficient. In reality, there are many options that are incredibly nutritious and suitable for any diet or lifestyle.

“It’s common for people to eat more fresh produce, lean meats, and fruits when they decide to lose weight. While all of this sounds fantastic, registered dietitian and nutrition communications consultant Elana Natkar, MS, RDN, adds that there are. Diet-friendly and With incredibly easy frozen meals available that are already chopped, blended and prepared, it turns out that one item on your weekly grocery list will help you lose weight in a practical way.

Are Frozen Foods Healthy?

The good news is that frozen meals come in a variety of varieties. When filling your freezer you need to make thoughtful choices that will help you achieve your goals as some are more nutritious than others.

Although frozen food is considered processed, processed means simply prepared. It can have some really positive health effects. When choosing low-calorie frozen foods, frozen fruits and vegetables are picked at the height of their freshness and then flash frozen. Frozen protein is an easy way to incorporate this nutrient into your meals, which preserves muscle.

Food waste can be reduced and shelf life can be extended by freezing food. However, not all frozen meals are created equal. “Like any food, frozen foods can help you lose weight, but they can also hinder your efforts,” adds Natkar. “The best frozen meals for weight loss are those that can help you prepare quick meals at home without adding unnecessary ingredients like sugar, sodium or high saturated fats,” experts say.

7 Best Frozen Foods for Weight Loss

1. Mixed Berry Blend

As if we need another justification for worshiping berries. When it comes to filling your freezer to help you lose weight, frozen berries are one of the best options. Frozen mixed berries can give you 3 grams of satisfying fiber, 1 gram of protein, and 70% of your daily requirement of vitamin C in just one cup. Another great food to limit your calorie intake is frozen berries. It’s a great way to add to your freezer store and is low in calories and sugar. Chris Mohr, Ph.D., RD, co-owner of Mohr Results, agrees and suggests serving dessert as a combination of defrosted frozen berries and whipped cream.

2. Stir-Fry Vegetable Mix

Freeze-dried vegetable mixes are a great addition to your freezer because they are already cut, cleaned and ready to use in your meal or as a side dish. Nuttaker also likes frozen veg combinations. “Vegetable blends are my favorite because they save time when making stir-fries by cutting and buying the numerous vegetables needed. Again, I like to go with variety because convenience is the name of the game,” she explains.

By choosing that variety, you’re also giving your body plenty of healthy nutrients. For less than 70 calories, a 10-ounce frozen vegetable mix of corn, lima beans, snap beans, green peas, and carrots provides you with 3 grams of protein and 4 grams of satisfying fiber.

3. Plant-Based Ready-to-Eat Meals

With the growing popularity of plant-based diets, companies are emerging with a range of meals that contain plant-based protein and respectable amounts of fiber. Before choosing a mohar frozen dish, check the ingredient list to make sure it’s healthy. Look for a range of vegetables and plant-based, high-fiber protein sources, such as lentils and chickpeas. According to Mohr, you can also add a side salad or extra protein to a frozen dinner to make it more nutritionally balanced.

4. Alaskan Salmon Burgers

We’ve talked a lot about the health benefits of salmon’s omega-3 content, including its ability to reduce inflammation and support brain function, but there’s even better news when it comes to weight loss. For only 180 calories, a 3-ounce serving of Alaskan salmon provides 17 grams of high-quality protein. A high-protein diet has been linked to improved body composition, such as more muscle mass, in addition to helping people maintain a healthy body weight, according to research. Like fiber, protein helps increase your feeling of fullness after a meal.

Although this can be difficult on busy nights, you can buy fresh salmon to prepare. Stock up on freezer-friendly Alaskan salmon patties that you can bake or air fry, says Natker.

5. Breaded Chicken (and Chik’n) Strips

Both Mohr and Natkar like frozen chicken strips or plant-based options. “They’re a great freezer staple that can help you meet your protein goals, and they’re not just good for kids; they’re great for adults, too,” adds Mohr. “You’re in better shape with a protein- and fiber-forward meal if you combine it with a side salad or other vegetables,” he adds.

For comparison, a 100-gram (about 3.5-ounce) serving of frozen, breaded chicken strips contains only 2.5 grams of saturated fat and about 19 grams of protein for 270 calories. Despite having more calories and protein (30 grams) compared to chicken breast (150 calories), it can still satisfy the appetite for something “fried”. If only they could save time for dinner too you’ve forgotten to defrost chicken that night.

Similarly, Natkar suggests stocking up on frozen plant-based “chicken” patties. Although I don’t follow a vegan diet, I usually have plant-based chicken patties frozen in my freezer. They’re packed with satisfying protein and taste like authentic fried chicken patties, but with less fat and calories, she says. Use an air fryer to crisp it up and then toss it into a salad. A 100-gram (3.5-ounce) portion of a plant-based chicken patty contains 13 grams of protein and about 160 calories.

6. Fudge Pops

It’s possible to have your sweet tooth while trying to lose weight. According to Natkar, “I always end the day with some ice cream or a frozen treat.” Frozen fudge pops are her go-to dessert when she’s looking for something low-calorie.

While there’s nothing wrong with ice cream, fudge pops are a low-calorie alternative to a creamy cone when you’re craving something sweet. One pop contains approximately two grams of sugar, one gram of protein and forty calories. For a balanced snack, you can also add sliced bananas and a spoonful of peanut butter in the afternoon. And if you want to experiment with making things yourself, try one of these low-calorie ice cream recipes and frozen yogurt recipes.

7. Toaster Waffles

A variety of high-protein toaster waffles can be seen as you stroll down the frozen breakfast aisle. “I can pop whole-grain frozen waffles in the toaster for a quick and portion-controlled breakfast,” adds Natkar. “I top with berries and cottage cheese for a hearty breakfast,” she explains.

One serving (2 frozen protein waffles) contains about 12 grams of protein and 240 calories, depending on the brand. Fiber and protein levels will also vary. It’s a great way to include an extra meal that’s high in protein and fiber, keeping you full and energized throughout the day. We’ve already done the work for you, so check out our selection of healthy frozen waffles and recipes.

The Bottom Line

Nutritionists agree that frozen meals can be included in a healthy, balanced diet, especially if weight loss is your main goal. Contrary to popular belief, eating ready-to-eat meals, frozen vegetables, and quick protein can aid in weight loss while still supplying essential nutrients like fiber and protein. Like other foods, not all frozen foods are created equal, so make an informed decision based on your unique nutritional needs and personal health goals.

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