Low-calorie frozen meals are convenient for when you need a quick breakfast, lunch or dinner and you do not have the time or ingredients to cook yourself a meal. Aside from fitting into your calorie budget, the best low-calorie meals provide essential nutrients and are low in unhealthy components, such as saturated fat, sodium and trans fats.
Protein
The best low-calorie frozen meals contain some protein, which can help you stick to a low-calorie diet because it suppresses hunger, according to the Harvard School of Public Health. A frozen breakfast might get protein from egg whites or lean ham, such as in scrambled eggs or a breakfast sandwich. Chicken, turkey fish, shrimp or beef may be the main sources of protein in lunch or dinner entrees. Protein in vegetarian low-calorie meals may come from reduced-fat cheese or soy-based or bean-based meat substitutes.
Vegetables and Fruits
The best low-calorie frozen meals provide at least one serving of vegetables or fruit, because a diet high in vegetables and fruit can lower your risk for heart disease and type 2 diabetes, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. A frozen breakfast might include a side of fruit or have vegetables in scrambled eggs or a breakfast burrito. Examples of vegetables in frozen lunches or dinners include tomatoes or tomato sauce, mixed vegetables in a stir-fry, or broccoli, green beans or cauliflower on the side.
Starches
The best balanced low-calorie frozen meals have a nutritious source of starch. Whole grains, such as whole-grain pasta, brown rice or a whole-wheat English muffin or wrap for a breakfast or lunch sandwich, are heart-healthy sources of dietary fiber and potassium, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Enriched refined grains, such as enriched pasta, can be healthy alternatives because they provide iron and B vitamins. Sweet potatoes and white potatoes are other nutrient-dense starches.
Considerations
The best low-calorie frozen meals meet any individual needs that you may have. If you have celiac disease, your meal should be free from gluten, or wheat protein, and if you are lactose intolerant, your meal should not contain dairy products. Other possible needs are a vegan meal, which has no animal products, a low-sodium meal or a low-fat meal. Read the list of ingredients and the nutrition label while making your decision.
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