As the new year unfolds, many find themselves motivated by resolutions, particularly those involving weight loss. If this sounds familiar, Tara Collingwood, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, offers valuable insights on how frozen foods can fit into your weight-loss journey, even when time is limited.

Collingwood emphasizes that selecting the right frozen foods can effectively support your goals. “Opt for items that are lower in calories and balanced with protein and fiber,” she advises. The key is to choose wisely, steering clear of heavily processed, high-fat, or high-sugar options. Instead, look for meals that feature lean protein, vegetables, fiber, and moderate sodium levels. “Protein and fiber contribute to a feeling of fullness,” she notes, suggesting meals with at least 20 grams of protein and some fiber to help maintain satisfaction longer. Additionally, she recommends keeping an eye on sodium levels, aiming for meals under approximately 600 mg per serving. “You can enhance many frozen meals by adding yogurt, fruit, or extra vegetables,” she adds.

Among the top contenders for weight-loss-friendly frozen foods are Healthy Choice Frozen Meals. Collingwood points out that this brand is renowned for its portion-controlled meals, which are generally lower in calories and higher in protein and vegetables. Options like the Grilled Chicken & Veggie Bowls or Cauliflower Curry Power Bowls are particularly favorable choices.

Healthy Choice Frozen Meals

Another reliable brand is Lean Cuisine. Known for its focus on lower-calorie entrees, typically ranging between 200 to 300 calories, Lean Cuisine offers balanced macros in meals such as the Lemon Garlic Shrimp Stir Fry Balance Bowl. According to Collingwood, these meals help manage calorie intake while ensuring adequate protein content.

Lean Cuisine

With these insights and options, achieving weight loss through convenient frozen foods becomes less daunting, allowing you to focus on your goals without sacrificing nutrition or taste.

Smart Ones

Smart Ones is a solid option. “Smart Ones offers a range of frozen meals and entrées geared toward calorie-conscious eating,” says Collingwood. “They have a lot to choose from with breakfasts to dinners, many are portion-controlled for weight management.”

Green Giant Frozen Veggies

Green Giant Frozen Veggies are a must-buy. “Not a ‘meal,’ but their frozen vegetables are excellent for adding volume and nutrients without many calories to meals (steamed veggies, stir-ins for bowls, etc.),” she says.

Dr. Praeger’s Sensible Foods

Dr. Praeger’s Sensible Foods is a health-conscious brand that makes some healthy options. “Offers all-natural frozen items like veggie burgers, littles (veggie bites), and fish sticks that are generally lower in saturated fat and calories with no artificial additives,” she says.

Trader Joe’s Frozen Options

Trader Joe’s Frozen Options (store brand) are a delicious and often nutritious line of frozen meals. “While not a national brand, TJ’s frozen meals like Chicken Burrito Bowls and Veggie-packed Stir-Fry Mixes are examples of balanced nutrition, with good protein and fiber. I also love their Indian options,” says Collingwood.

Yasso Frozen Greek Yogurt Bars

Craving something for dessert? Yasso Frozen Greek Yogurt Bars will satiate your sweet tooth. “For a sweet but weight-friendly treat, brands like Yasso offer portion-controlled frozen yogurt bars that are relatively low in calories (often 80–100 cals), helping satisfy cravings without derailing goals. Even my kids love these!”