Is there anyone who isn’t pressed for time these days? That’s where the frozen food section of your grocery store comes into play. Contrary to what you may think, frozen foods are not necessarily devoid of nutrients. In fact, there are plenty of options that not only provide authentic nutrition, but also accommodate any diet or lifestyle.
“When people start their weight loss journey, it’s natural to immediately stock up on fresh fruits, vegetables, and lean meats. That’s all great, but you can also buy frozen pre-cut, pre-mixed, and pre-cooked foods. are also available and are diet-friendly and very convenient,” says Elana Natker, MSc, RD, registered dietitian and nutrition communication consultant. She has found that adding frozen foods to her weekly shopping list is one of the tools that helps her lose weight in a realistic way.
Are frozen foods good for your health?
There are many different options for frozen foods. Some of them are more nutritious than others, so you need to choose wisely when stocking your freezer with items to reach your goals.
Frozen foods are considered processed, but processed simply means cooked. It can have significant health benefits. Fruits and vegetables are harvested at peak ripeness and flash frozen. Frozen protein is an easy way to add this nutrient to your diet that maintains muscle and makes you feel full. They also have some great frozen desserts that are low in calories.
Freezing can also extend the shelf life of food and minimize food waste. But not all frozen foods are created equal. “Like any other food, frozen foods can help you lose weight, but they can also derail your weight loss goals,” Natker says. “The best frozen meals for weight loss are those that save you time in the kitchen when preparing meals at home, without introducing unwanted stuff like excess saturated fat, sodium, or sugar,” she explains. To do.
7 frozen foods perfect for weight loss
1. Mixed berry blend
As if we needed another reason to love berries. Frozen berries are one of the top choices when stocking your freezer for weight loss. One cup of frozen mixed berries has 60 calories, 3 grams of filling fiber, 1 gram of protein, and 70 percent of your daily vitamin C needs. Frozen berries are also a great way to control calories. A low-calorie, sugar-free sweet treat that’s the perfect addition to your freezer stash. Chris Mohr, Ph.D., RD, co-owner of Mohr Results, agrees, suggesting mixing thawed frozen berries with a dollop of whipped cream into your dessert.
2. Stir-fried mixed vegetables
Cleaned and pre-cut frozen vegetable blends are a great addition to your freezer because they can be added to meals right away or served as a side. Natker is also a fan of frozen vegetable stir-fry mixes. “I love vegetable mixes because it’s time-consuming to buy and chop all the many veggies you need for a stir-fry. Again, the name of the game is convenience, so I like variety.” ,” she says.
Their diversity means they deliver plenty of beneficial nutrients to your body. A 10-ounce serving of this frozen vegetable blend with corn, lima beans, snap beans, green peas, and carrots provides a filling 4 grams of fiber and 3 grams of protein, all for just under 70 calories.
3. Plant-based instant meals
The growing interest in plant-based diets has led to the emergence of brands that offer a variety of plant-based protein-rich meals that also have plenty of fiber. To choose nutritious frozen foods, Mohr recommends scanning the ingredient list. Look for plant-based protein sources like chickpeas and lentils, as well as a variety of vegetables. You can also modify frozen meals to make them more nutritionally balanced by adding a side salad or adding protein on top, Mohr says.
4. Alaskan Salmon Burger
You may have heard salmon’s benefits touted before when it comes to its omega-3 content (cue its brain health and anti-inflammatory benefits), but there’s also good news when it comes to weight loss. A 3-ounce serving of Alaskan salmon contains 17 grams of high-quality protein with just 180 calories. Research has shown that consuming a high-protein diet not only helps you maintain a healthy weight, but protein can also help improve body composition, including muscle gain. Protein, like fiber, helps you feel fuller longer after a meal.
You can also buy fresh salmon and cook it, but this may be difficult on busy nights. Natker recommends stocking up on Alaskan salmon burgers that can be stored in the freezer and baked in the oven or air fryer. When you’re done eating, she suggests placing the burger on top of a salad or serving it with whole grains or vegetables.
5. Breaded Chicken (and Chicken) Strips
Frozen chicken strips (or plant-based alternatives) are a favorite of both Mohr and Natker. “These are great for kids as well as adults and are great freezer staples to help you reach your protein goals,” Mohr says. “Paired with a side salad or other vegetables, you’ll have a protein- and fiber-heavy diet that will improve your health,” he says.
For reference, 100 grams (about 3.5 ounces) of frozen breaded chicken strips contains about 19 grams (270 calories) of protein and only 2.5 grams of saturated fat. It has more calories than the same amount of chicken breast (150 calories, 30 grams of protein), but may be more satisfying if you’re craving something “fried.” Plus, if you forget to thaw the chicken that night, these will save you time on dinner.
Similarly, Natker recommends stocking up on frozen plant-based “chicken” patties. “Although I’m not a vegetarian, I always have breaded, plant-based frozen chicken patties in my freezer. They taste very similar to real fried chicken patties, but with less fat and calories, making them more satisfying. It has enough protein,” she says. She crisps them up in the fryer and adds them to salads. A 100-gram (3.5-ounce) serving of plant-based chicken patties has about 160 calories and 13 grams of protein.
6. Fudge Pops
Yes, you can satisfy your sweet tooth and still work towards your weight loss goals. “I always end my day with ice cream or a frozen treat,” Natker says. If she’s looking for a low-calorie snack, she opts for frozen fudge pops.
There’s nothing wrong with ice cream, but if you just want something sweet and don’t necessarily want a creamy cone, fudge pops are a low-calorie option. One pop contains 40 calories, 1 gram of protein, and about 2 grams of sugar. You can also incorporate this as an afternoon snack with a tablespoon of peanut butter and a sliced banana for a balanced bite. If you want to play around with DIY creations, try these low calorie ice cream and frozen his yogurt recipes.
7. Toaster waffle
Walk down the frozen breakfast aisle and you’ll see rows of protein-packed toaster waffles. “Breakfast is easy and can be controlled by simply toasting whole-wheat frozen waffles,” Natker says. “Topping it with cottage cheese and berries for a protein boost makes for a hearty breakfast,” she says.
Protein and fiber content varies by brand, but one serving (2 frozen protein waffles) contains approximately 12 grams of protein and 240 calories. This is a great way to add in other foods rich in protein and fiber to keep you feeling full and energized for the next day. We’ve done the work for you, so go ahead and check out our top picks for the healthiest frozen waffles and delicious topping ideas.
Tips for choosing the best frozen foods for weight loss
Remember, frozen foods are a great, convenient and affordable option to have on hand to help you reach your weight loss goals. When walking through the frozen food aisle at your local market, keep these three tips from a nutrition expert in mind:
- Look for the dynamic combination of protein and fiber. These nutrients help you stay fuller longer after a meal. Mr. Mohr uses the “30:10 rule.” This means 30 grams of protein and 10 grams of fiber per serving. If a single frozen food or meal doesn’t meet these standards, dress up your frozen waffles with other foods you have on hand, like adding Greek or Skye yogurt or thawed frozen fruit.
- Let’s go naked! “It’s tempting to choose something pre-seasoned or already prepared, but it’s better to dress it up yourself,” Natker says. This avoids the added calories and sodium intake from sauces and seasoning blends.
- Choose what you like. Don’t limit yourself to so-called “diet foods.” “I’d rather have a bowl of plain ice cream than choose a ‘diet’ option that would make me feel depressed,” Natker says. With this in mind, if you’re craving ice cream but have trouble controlling portions, consider pre-portioned containers of your favorite flavors to protect your serving size.
conclusion
Nutrition experts agree that frozen foods can fit into a balanced and healthy eating plan, especially if weight loss is your goal. As you may have heard, stocking up on frozen foods, convenient proteins, and ready-to-eat meals is a great way to help you lose weight while still getting important nutrients like fiber and protein. This is an option. Like any food, not all frozen foods are created equal, so choose wisely based on your personal nutritional needs and personal health goals.
