In a perfect world, we would be cooking all of our meals from scratch but when busy schedules get in the way, there is no shame in grabbing a packaged meal from the freezer. Frozen, pre-portioned meals can save time, money and calories and they can even be healthy. Here’s a list of eight of my favorite, healthier options that can be found in most supermarkets as well as Target and Walmart. Most of these are too low in calories to be a complete dinner so pair them with a side of frozen “steam in the bag” vegetables, a slice or two of whole grain bread and a side salad for a balanced, calorie-friendly meal.

1. Healthy Choice Power Bowls Chicken, Feta and Farro

Calories: 310

Saturated Fat: 2 grams

Sodium: 600 mg

Fiber: 6 grams

Protein: 23 grams

2. Smart Made by Smart Ones Spicy Peanut Chicken and Broccoli

Calories: 250

Saturated Fat: 1 gram

Sodium: 610 mg

Fiber: 5 grams

Protein: 19 grams

3. Dr. Praeger’s California Veggie Burger (2 patties)

Calories: 240

Saturated Fat: 1 gram

Sodium: 480 mg

Fiber: 8 grams

Protein: 10 grams

4. Healthy Choice Café Steamers Chicken Margherita with Balsamic

Calories: 270

Saturated Fat: 1 gram

Sodium: 360 mg

Fiber: 5 grams

Protein: 17 grams

5. Evol Siracha Chicken

Calories: 280

Saturated Fat: 1 gram

Sodium: 610 mg

Fiber: 3 grams

Protein: 13 grams

6. Saffron Road Chicken Vindaloo with Basmati Rice

Calories: 290

Saturated Fat: 1 gram

Sodium: 660 mg

Fiber: 1 gram

Protein: 16 grams

7. Healthy Choice Simply Steamers Unwrapped Burrito Bowl

Calories: 270

Saturated Fat: 1 gram

Sodium: 350 mg

Fiber: 12 grams

Protein: 9 grams

8. Amy’s Light and Lean Quinoa and Black Beans with Butternut Squash and Chard

Calories: 240

Saturated Fat: 0.5 grams

Sodium: 440 mg

Fiber: 11 grams

Protein: 10 grams

Nutrition Note:  When trying to select a healthier frozen meal, here’s what to look for on the Nutrition Fact Panel. Also, check the ingredient list. Limit those with a long list of added ingredients you don’t recognize as real food. For nutrition tip sheets, visit Athens Nutrition.

500 calories or less

600 mg of sodium or less

10 or more grams of protein

5 or more grams of fiber

Under 4 grams of saturated fat

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