Frozen foods don’t have the best reputation mushy textures, not much flavor, loads of sodium, skimpy portions. But that’s far from fully deserved. Now more than ever, there are plenty of legit, tasty options made from wholesome ingredients that will actually leave you satisfied from tasty, stovetop stir fry dishes to microwaveable meatballs and ravioli. Registered dietitians agree that it’s worth keeping a few of frozen meals in your freezer for when things get hectic.
“High-quality frozen dinners can be great,” Phoenix-based nutrition expert Rhyan Geiger, RDN, tells SELF. “They come in handy on a busy night when home cooking isn’t an option or used as a backup plan if a meal falls through.”
How to choose a satisfying frozen meal
All frozen dinners are definitely not created equal, though. That’s why there are some factors you might want to consider before stocking up to make sure you’re making the most of your microwave meals. They will keep you full for the long haul.
1. Make sure it contains enough calories.
The serving sizes for healthy frozen dinners can sometimes be a little puny. Making them feel more like a snack or a side dish than a meal. If a meal has less, consider how you’ll enhance it to make it more filling. For instance, add sliced avocado on top of a frozen burrito. Or sprinkle chopped nuts on top of a grain bowl.
2. Fill in the nutrition gaps with easy staples.
You want a meal that not only contains enough calories, but is well-rounded and balanced. “Look for a meal that contains carbohydrates, proteins and fats,” Yasi Ansari, MS, RD, CSSD, a Los Angeles–based sports dietitian and national media spokesperson for the Academy of Nutrition and Dietetics, tells SELF.
And if your fave frozen meal doesn’t quite measure up, fill in the gaps with pantry staples or pre-made basics to make it a complete meal and ensure you get all the health benefits you need. “Find ways to boost nutrition by adding what may be missing,” Ansari says. Some of Ansari’s favorite frozen food brands, for example, tend to run low on the carbs, so she always adds some of the pre-made brown rice, potatoes, or quinoa she keeps on hand.
3. Look for plenty of protein and fiber.
Protein and fiber work together to help you feel fuller longer, so make sure your meal has both, all of our experts said. Try to choose healthy frozen meals at the grocery store that offer at least 15 to 20 grams of protein and 5 grams of fiber per serving. Products that contain fiber- and protein-rich ingredients, like black beans and lentils, are a great place to start.
4. Watch the sodium.
A lot of frozen meals tend to go heavy on the salt, which can make it hard to keep your overall sodium intake in check. (The American Heart Association recommends most adults take in no more than 2,300 milligrams per day for a heart-healthy diet.) For heart-healthy choices, try to stick with relatively low-sodium frozen meals, meaning less than 600 mg sodium per serving, Jones says. (Although the exact number to aim for will depend on your individual health.)
5. Add easy sides.
Rounding out your healthy microwave meals with another serving of produce adds an extra shot of fiber and nutrients (and also boosts the fullness factor). “I always recommend pairing a frozen meal with a heaping serving of greens,” Maya Feller, MS, RD, an adjunct professor of nutrition at New York University, tells SELF. Sauté some frozen spinach with olive oil and garlic while your entrée is baking, microwave some frozen peas or broccoli, add a side salad, or have a handful of kale chips.
