The 12 Best Frozen Meals for Weight Loss

You crawl into bed with the noblest of intentions. “I’m going to wake up, go for a jog, take a shower, pack a healthy lunch, and go to work.”

Sounds simple enough, but actually pulling it off is a different story.

When lunch time rolls around, you find yourself running your hands through your messy hair, wondering which drive-through to grace with your presence.

It’s hard to set aside time to plan and prepare healthy lunches. And who wants to eat a soggy salad from a joint that specializes in hamburgers?

If you’re looking for easy weight loss lunches you’ll actually enjoy eating, you should consider frozen meals. There are entire aisles at the grocery store dedicated to this sort of nourishment.

We’ve found 12 fiber-friendly choices that will help you feel full, slim down, and save time.

One Dozen Full Plate Approved Frozen Meals

Generally speaking, weight loss-friendly, microwavable meals are fairly small -- especially when the main ingredients are pasta, white rice, meat and cheese. The manufacturers have to cut portions to keep the calories low.

The meals we’ve chosen, though lower in calories, are actually filling. Which is why you’ll notice plenty of whole grains, vegetables and beans in our choices. These foods are high in fiber and protein (provided by the beans). The fiber and protein will help you stay full longer throughout the day.

For some, one frozen meal will be enough for a quick lunch. Especially if you’re expecting a big dinner with the family. But if you need a little more food on your plate, try our suggested salad kits and fruit. Just open up the salad kit bag, add included toppings, and toss with the dressing inside the pouch.

Some of these meals are higher in sodium than Full Plate normally recommends. But the sodium content will still be lower than the alternative -- a meal from the drive through.


Amy’s meals aren’t just delicious, they’re specifically targeted for people with more pristine diets - the organic, vegan, gluten-free and vegetarian crowds. Don’t let that intimidate you though."They’re the kind of meals you might find in a premium meal delivery kit like Sun Basket or Green Chef, except they’re less expensive and fully prepared — ready to heat and enjoy."   You’ll be pleasantly surprised by the rich, hearty flavors of each meal. Seriously, Amy’s is delicious.

1. Cheese Enchilada Whole Meal

This entire Enchilada meal with golden corn and black beans packs only 370 calories, and 9g of fiber.

This Heart Healthy Kit by Fresh Express is perfect for this meal. Slice up some mango on the side, and you’re good to go.

2. Brown Rice, Black-Eyed Peas & Veggie Bowl

This entire Brown Rice, Black-Eyed Peas and Veggie Bowl packs only 290 calories, and 8g of fiber.

The blueberry sweetness of the Antioxidant Salad Kit by Fresh Express is a great pairing for this Southern staple meal. If you want more sweetness for dessert, try a cup of raspberries.

3. Mexican Casserole Bowl

This entire Mexican Casserole Bowl packs only 380 calories, and 8g of fiber.

This Digestive Health Kit by Fresh Express is the perfect subtle flavor to go with such a bold meal. A cup of fresh strawberries is a nice way to end the meal.

4. Indian Mattar Paneer

This entire Indian Mattar Paneer meal packs only 370 calories, and 6g of fiber.

Balance out the Indian spices with a sweet zing of Eat Smart’s Sweet Kale Salad. Some sweet grapes are a wonderful choice for dessert.

Healthy Choice Café Steamers

The brown rice in this meal is a healthy alternative to white rice because it’s less processed and contains more fiber.

5. Orange Zest Chicken

This entire Orange Zest Chicken meal packs only 320 calories, and 6g of fiber.

Add more zest to your meal with the Asian Salad Kit by Eat Smart. And finish your plate off with some fresh kiwi slices.

Lean Cuisine

This tasty Mexican lunch uses organic ingredients and contains no preservatives or GMOs.

6. Cheese & Bean Enchilada Verde

This entire Cheese & Bean Enchilada Verde packs only 260 calories, and 6g of fiber.

This Heart Healthy Kit by Fresh Express is the perfect subtle flavor to go with the bold taste of this meal. Juicy watermelon is a great way to end this meal.

Birds Eye Steamfresh Protein Blends

These Birds Eye meals contain healthy whole grain carbs for energy and fiber-rich protein from beans for your muscles. A pound of muscle burns three times as many calories as a pound of fat, so you want to keep those muscles well fed!

7. Asian Style

Half this entire Asian Style bag packs only 230 calories, and 9g fiber.

A salad with a citrus based dressing, like Dole’s Sunflower Chopped Salad would pair up quite well with this meal. End your lunch on a sweet note with an orange or tangerine.

8. California Style

Half this California Style bag packs only 240 calories and 12g of fiber.

You can add more bulk to this meal and up the flavor with this amazing Pear Gorgonzola Salad Kit by Fresh Express. Of course, a nice ripe pear will be perfect for dessert as well.

9. Italian Style

Half this Italian Style bag packs 270 calories, and 13g of fiber.

Caesar salads pair up nicely with Italian meals, however they’re usually loaded with fat. Try this Light Caesar Salad by Dole instead. And finish off the meal with a cup of fresh blueberries.

10. Southwest Style

Half this Southwest Style bag packs only 320 calories, and 17g of fiber.

Fresh Express’ Salsa Ensalada kit is perfect for this meal. Slice up some mango on the side, and you’re all set.

Green Giant Sautes

Love veggies and beans? The Green Giant Sautes might be perfect for a quick side dish, but they’re also a great option for a slimming lunch when you’re in a pinch.

11. Indian Spiced Lentil

This entire Indian Spiced Lentil bag packs only 270 calories, and 6g of fiber.

Balance out the Indian spices with a sweet zing of Taylor Farms’ Sweet Kale Chopped Salad. A fresh pomegranate or peach will be just the thing to end the meal with.

12. Chipotle Harvest

This entire Chipotle Harvest bag packs only 280 calories, and 9g of fiber.

This Heart Healthy Kit by Fresh Express is the perfect subtle flavor to go with such a bold meal. A cup of chopped pineapple is great for dessert.

Why these meals meet our criteria and most frozen meals don’t

For us to label a frozen meal “weight loss friendly” it has to have more than 5g of fiber per box. That’s because high fiber meals tend to be lower calorie meals. And high fiber meals also help you feel full longer.

Most frozen meals are a weight loss bust because they’re loaded with foods that have little or no fiber: stuff like white pasta, white rice, meat and cheese. These foods are higher in calories and fat, and they won’t keep you full as long.

On the other hand, the meals we’ve just shown you are surprisingly loaded with high fiber foods such as whole grains, veggies, and beans, which ups the fiber and lowers the calories.

Here’s the Moral of the Story

We know life gets busy. And on those days, weight loss probably isn’t your top priority. Stashing a few of these frozen meals in your freezer is a great way to keep moving forward towards your goal. So try a few, find your favorites, and enjoy!

Full Plate Living is a small-step approach with big health outcomes. It's provided as a free service of Ardmore Institute of Health.

Learn More