If you’re here, chances are you already know just how daunting a weight loss journey can get. But it doesn’t have to be! Sure, it takes a lot of discipline and structure to pull it off, but there are several ways to make it even simpler.
For example, if you have a tight schedule and you just don’t have time to prepare food in your meal plan every day, frozen meals can do the trick.
In this article, we’ll tell you why such meals are great alternatives and additions to your eating plan and list some things you should look for when choosing the best frozen meals for weight loss to try.
It’s no secret that the modern world is becoming increasingly characterized by crazy schedules that require lots of efficiency. There’s always something that requires your attention that can sometimes make sticking to fitness programs a bit difficult.
You’d like to prepare that healthy dish in your weight loss meal plan, but you just don’t have the time. Better yet, you’re left wondering whether the quicker, easier option of frozen meals will serve just fine. Well, yes, it can!
Several studies over the years have indicated that meal replacements such as frozen meals can be an efficient strategy compared to any structured weight loss plan.
From these studies, it can be understood that a frozen meal can be a useful strategy for achieving a calorie deficit through portion control. Portion-controlled meals can end up saving you hundreds of calories if you choose to use them to replace high-calorie restaurant meals. As they’re pre-portioned, they don’t allow for any serving errors or the occasional “just one more bite”.
Opting for frozen meals can also help prevent you skipping lunch or dinner, snacking on high-calorie snacks, or becoming excessively hungry, which can lead to overeating.
Finally, the nutritional content of frozen meals is a significant asset in any weight loss meal plan. Compared to other preserving techniques such as canning, freezing may lead to better nutrient retention, and this can result in a preferable taste and/or texture.
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If you have the time, you can make your own frozen meals and fill your freezer with them for later use. However, store-bought frozen meals are a convenient option. Picking the best frozen meal is not only about finding an option with the best photo or finding out what’s on sale. You should first read the nutrition facts label and ensure your choice meets your weight loss goals.
Here are some of the key elements you should keep a lookout for:
Calorie intake plays a huge role in weight loss with success being highly reliant on you achieving a calorie deficit, which means that you consume fewer calories than you burn. When it comes to choosing your frozen meals, you should choose options that are lower in calories. These meals come in varying calorie counts from as low as 200 kcal to as much as 800 kcal and above.
The best way to know which foods will fit your calorie intake for the day is by figuring out your recommended calorie goal. You can do this by using a reputable calorie-counting app and then buying frozen meals that fall within the figures. In this way, you can have these meals for either lunch or dinner and stay within your calorie goal for the day.
Studies have continuously shown that consuming larger portion-sized meals leads to substantial increases in energy intake. Over time, this may increase the risk of developing obesity (13, 11). The studies have also shown that the use of liquid meal replacements and solid pre-portioned foods can help with weight loss and weight loss maintenance (13).
While it’s clear that frozen meals can be great for portion control, you shouldn’t assume that you can take all frozen meals at face value. Sometimes, what seems to be a single-serve meal can list more than one serving, so you should always read the label on the packaging before serving to ensure that you’re eating the right amount according to your calorie goals.
Unfortunately, the convenience of prepackaged foods often comes with the downside of high sodium. Too much salt in your diet is a bad thing as this may increase the risk of high blood pressure, stroke, heart failure, kidney disease, and more (12, 3).
To prevent these effects and risks, the FDA recommends most people to keep their salt intake to below 2,300 milligrams (mg) per day. Those with a history of high blood pressure or certain other conditions may need to keep their salt intakes even lower. When it comes to picking up your frozen food options, a good rule of thumb is to choose foods that are closer to 5% or less of this daily value (2,300 mg DV) per serving, which is considered low-sodium. Foods that contain 20% DV or more of sodium per serving are considered to be high in sodium (10).
Both fiber and protein slow down digestion, which helps improve satiety and ultimately keeps you feeling fuller for longer. These two nutrients will help prevent overeating, hence a better weight management regimen. You should aim for a dish that contains more than 5 grams of fiber and more than 15 grams of protein.
Read more: 12 Pumpkin Keto Recipes for Savory and Sweet Treats, Meals, and Snacks
It’s usually fairly easy to find low-calorie microwavable meals, but they sometimes lack fiber, protein, and fruit or vegetable portions that are key for your meal plan.
Here’s how you can top off your meal’s nutritional content to meet all your goals:
Some add-ins you can use to increase the protein content of your frozen meal include:
To increase the fiber, fruit, or vegetable content of your frozen meal, you can use:
The fruits and some of the vegetables on this list also make for fantastic healthy snacks you can enjoy throughout the day.
Some extra seasoning will go a long way to adding some sometimes much-needed flavor to your meal. You can use:
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As previously mentioned, frozen foods can work really well for weight loss. However, not all frozen foods are good for you. Here are some things you should avoid to remain healthy and reach your weight loss goals
There’s no explicit rule that states you can’t eat frozen dinners every day. In fact, research has crushed pre-existing notions that frozen foods were bad for you by showing that these foods can be nutritious and delicious, while also being an economical and accessible alternative (6).
So, should you eat them every day? You can if you choose to, but we’d encourage you to also eat fresh meals every now and then. Preparing fresh meals is a great way to learn how to cook and for those who love experimenting with different foods, it’s a good way to do so without breaking the bank.
Read more: Intermittent Fasting Meals That Will Fit Your 16/8 Schedule
Healthy frozen dinners made with nutritious ingredients are definitely much healthier and better for you than deep-fried or fast foods.
As explained above, you can absolutely lose weight by eating frozen foods. Just ensure your meals are not high in sodium or added sugar and your total calorie intake at the end of the day is within your calorie intake goal to achieve a calorie deficit.
Absolutely. Prepping your meals ahead makes sure you’re less likely to order in whenever you’re not looking to cook. If you go ahead and meticulously prep your meals to match your calorie intake and recommended macros, you can ensure that you’re always eating well which helps with weight loss.
No individual food will make you fat. Your overall diet is what matters. Excess calorie intake over a long period of time will result in weight gain. If you’re trying to lose weight, you can opt for whole-grain bread, which is higher in fiber and will help keep you feeling full for longer.
Dextrose is safe for consumption and is actually often used for medical purposes (2). However, when it’s used as a sweetener in foods, it can be considered an added sugar, which is recommended that you limit in your diet.
Frozen meals are tasty and they can be a convenient and nutritious addition or alternative to your weight loss plan. Stocking your freezer with frozen meals that are made from nutritious and satisfying foods for weight loss can come in handy on busy days or if you don’t feel like cooking.
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