Are you struggling to decide what to eat on a weekend after a long and stressful week of work and other commitments? Frozen meals might be a good option, but they often get a bad reputation. It is commonly believed that freezing food strips it off of nutrients such as protein, vitamins, and minerals.
However, frozen meals can still be a good source of protein. It’s worth noting that some frozen meals may contain excessive amounts of sodium and additives that are not suitable for daily consumption, but high-protein frozen meals are a good option for those times when you need protein in your food but do not have the time to whip up an elaborate meal. All you need to do is check the sodium and preservative content before purchasing to ensure that you are making a healthy choice.
10 High Protein Frozen Meals
For the most part, the freezer section of every major commercial chain has revamped itself to a great extent. These days, most of what you will find in the frozen food aisle claims to be healthy and full of nutrients. It is not always wise to believe labels and you should read ingredients to know if that is safe to buy. The type of protein is also crucial and leaner cuts of meat, poultry, seafood, and plant-based protein should be prioritized.
In terms of nutrients, checking the label for whole foods is important but so is checking for sodium. Anything that contains more than 1000 mg will occupy most of the Daily Value for sodium so try and go for something that has less than 800 mg left. Additionally, some fiber content would also be good.
Keeping these in mind, here are some 10 such frozen protein meals that are worth checking out. The portion sizes of every meal have been kept to a 100-gram serving for the sake of consistency in the nutrient information.
1. Organic Mediterranean Style Meatballs by Applegate Well Carved
Applegate has recently launched its Well Carved range which features a selection of burgers and meatballs that blend organic meat with healthy vegetables, legumes, and grains. The Mediterranean-style meatballs are not only delicious but also made with USDA organic ingredients such as organic turkey, organic yellow lentils, organic feta, organic spinach, and more.
Nutritional Information Per 100g:
- Calories: 167 kcal
- Protein: 15.5 g
- Fat: 8.33 g
- Carbs: 9.52 g
- Net Carbs: 14 g
- Fiber: 2.4 g
Benefits:
- Is high in protein while having a comparatively low amount of calories.
- Uses organic ingredients.
- Is fulfilling and delicious.
- Is available in another variety, i.e., Asian style.
2. Protein Lover’s Breakfast Burrito by Sweet Earth
Although the label says breakfast burrito, this hearty meal can be enjoyed as a lunch option as well. This is a purely plant-based and high-protein microwave meal that can be enjoyed by vegetarians and vegans alike. For its protein source, it contains well-seasoned tofu instead of meat or eggs.
Nutritional Information Per 100g:
- Calories: 186 kcal
- Protein: 11.5 g
- Fat: 41 g
- Carbs: 26 g
- Net Carbs:
- Fiber: 4.5 g
Benefits:
- Is plant-based and thus ideal for vegans in particular.
- Contains a variety of vegetables
- Can be eaten as a pre-workout meal
3. Frozen Chicken Tikka Masala by Deep
Who does not love a dish of Indian chicken tikka masala with hot steaming rice or naan? Very few will say no but the only problem is that curry dishes take some considerable amount of prepping and one may not always be up for making an elaborate curry on some nights. That is when you should try out this frozen chicken tikka masala by Deep Foods Inc. for an effortless Indian curry night.
Nutritional Information Per 100g:
- Calories: 141 kcal
- Protein: 9.8 g
- Fat: 5.49 g
- Carbs: 13.3 g
- Net Carbs: 14 g
- Fiber: 0 g
Benefits:
- Brings down the 1-2 hours worth of cooking time to mere minutes.
- Can be enjoyed with rice, naan, roti, etc.
- Has no added sugar.
- Contains only 200 mg of sugar per 100 g of serving.
4. Blackened Chicken Alfredo by Zatarain’s
Let me start by stating that this is not a low-calorie meal. But if you are going by the protein count, then this meal contains roughly 7 grams of it in each 100-gram serving. Besides that, it is also super easy to plate, not to mention it is quite creamy and delicious. It’s safe to say that this frozen meal imitates a freshly made chicken alfredo quite well.
Nutritional Information Per 100 g:
- Calories: 156 kcal
- Protein: 7.56 g
- Fat: 22 g
- Carbs: 16 g
- Net Carbs: 20 g
- Fiber: 0.9 gm
Benefits:
- Well seasoned
- Chick portions are sufficient and the texture of the meat feels le freshly cooked chicken.
- Can be readied in just 5-6 mins as per instruction label
- Fulfilling and thus can keep you satiated for longer durations.
5. Protein Kick Meatloaf & Mashed Potatoes by Lean Cuisine
After revamping its recipe for the meatloaf, Lean Cuisine gained a lot of popularity for this product. The mashed potatoes are well-seasoned and have a chive flavor, similar to the filling inside a twice-baked potato.
The meatloaf is thick and generously portioned, coated in ketchup, and served with a generous puddle of brown gravy. Although this dish may not taste like homemade cooking, it is still a delicious high-protein frozen dinner, especially for those watching their calorie intake.
Nutritional Information Per 100g:
- Calories: 90 kcal
- Protein: 7.54 g
- Fat: 2.6 g
- Carbs: 7.16 g
- Net Carbs: 9.4 g
- Fiber: 1.13 g
Benefits:
- Has a low-carb content considering it has potatoes.
- Prep time is less.
- Fulfilling meal that can keep you satiated for hours.
6. Cuban Style Pork by Healthy Choice
The Healthy Choice frozen meal is a pleasant surprise, considering the limited options for pork-based meals in the frozen aisle. Despite initial doubts about microwaving pork, this meal featuring grilled pork, grains, beans, greens, and veggies tastes like something you’d find at a Whole Foods buffet, but at a fraction of the cost.
While the pork is a bit dry (as is typical with pork loin), it’s still the highlight of the meal. Additionally, the greens add a surprisingly flavorful touch. If you’re looking for a high-protein frozen meal that’s a departure from the norm, this is a great option.
Nutritional Information Per 100g:
- Calories: 126 g
- Protein: 7.43 g
- Fat: 2.97 g
- Carbs: 17.1 g
- Net Carbs: 22.42 g
- Fiber: 2.6 g
Benefits:
- One of the few frozen high-protein meals with pork that is also safe to eat.
- Contains grains and veggies for a balanced and healthy meal.
- Has only 223 grams of sodium in every 100 grams of serving
7. Chicken Panang Bowl by Primal Kitchen
Primal Kitchen is a consumer’s favorite for its use of premium ingredients and outstanding taste. Their range of frozen meals is all paleo-friendly and does not contain any added sugar.
The bowl is built on a foundation of riced cauliflower and provides 16 grams of protein in a net total of 284 grams worth of product. Additionally, the Chicken Pesto Bowl and the Beef & Mushroom Bowl from the same brand are also highly recommended.
Nutritional Information Per 100g:
- Calories: 88 kcal
- Protein: 5.63 g
- Fat: 5.28 g
- Carbs: 5 g
- Net Carbs: 8 g
- Fiber: 1.4 g
Benefits:
- Has a significantly low amount of calories making it a perfect weight-loss meal.
- Contains very little carbohydrates.
- Safe for consumption by those with gluten allergy.
8. Burrito Bowl by Evol
To bring balance and flavor to the leafy greens of a grain bowl, you have to add multiple types of it, as well as other ingredients to enhance the taste and nutritional quotient. Sounds hectic, right? Especially when you have a fast lifestyle can spare little time for food preparation on extremely busy days.
This burrito bowl by Evol Foods has you covered in that aspect as it will be a hearty meal complete with grilled chicken, red rice, and vegetables with some basil pesto sauce. The best part about this bowl is that it contains a whopping 41 grams of whole grains in its 241-gram weight.
Nutritional Information Per 100g:
- Calories: 191 kcal
- Protein: 5.39 kg
- Fat: 11.2 g
- Carbs: 17.8 g
- Net Carbs: 20 g
- Fiber: 1.2 g
Benefits:
- Contains red rice which is associated with certain health benefits.
- Contains sufficient protein.
- Nutritious with vegetable and whole grain content.
- Low-moderate prep time.
9. Cauliflower Crust by Caulipower
This gluten-free pizza is loaded with vegetables and has a crispy crust made of cauliflower. It is topped with various types of peppers and does not contain any artificial colors, flavors, or preservatives. This pizza is a great source of protein and fiber, and a serving size is half of the pie, which is quite generous.
Nutritional Information Per 100g:
- Calories: 327 kcal
- Protein: 4 g
- Fat: 9.62g
- Carbs: 53. 8 g
- Net Carbs: 57 g
- Fiber: 1.9 g
Benefits:
- Safe for consumption by those with gluten allergy.
- Generous serving size.
10. Quinoa Chimichurri Bowl by Kashi
This is a vegetarian and vegan-friendly option that is also a healthy frozen meal. This bowl boasts plant-based proteins from two sources which are quinoa and lentils. Needless to say, the chimichurri seasoning makes it a delectable quick fix that feels like a really well-made protein bow.
Nutritional Information Per 100g:
- Calories: 92 kcal
- Protein: 3.8 g
- Fat: 2.6 g
- Carbs: 16 g
- Net Carbs: 23 g
- Fiber: 4.7 g
Benefits:
- Plant-based high protein means for vegans and vegetarians.
- Has a low calorific value.
- Is rich in fiber.
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Final Words
In conclusion, frozen meals can be a convenient and healthy option for those who are short on time or unable to cook fresh meals regularly. However, it’s important to choose high-protein frozen meals that are also nutritious to ensure a healthy choice.
The above 10 high-protein frozen meals are worth checking out, as they have been carefully selected to provide a good source of protein, whole foods, and fiber. With the right choice of frozen meals, you can enjoy a healthy and fulfilling meal without compromising on taste and convenience.
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