The 7 Best Frozen Foods You Should Eat for Weight Loss

Who isn’t strapped for time these days? That’s where the frozen food aisles of the grocery store can come in clutch. Contrary to what you may think, frozen foods aren’t necessarily nutrient-void. In fact, there are many choices that cater to every diet and lifestyle, in addition to packing some serious nutrition, too. 

“When people begin a weight-loss journey, it’s natural to immediately stock up on fresh fruits, vegetables and lean meats. All of that is great, but you can also get pre-cut, pre-mixed and pre-prepared frozen foods that are diet-friendly and very convenient,” says Elana Natker, M.S., RDN, a registered dietitian and nutrition communications consultant. Turns out, adding frozen     foods to your weekly grocery list is one tool that can help you lose weight in a realistic way.

Are Frozen Foods Healthy?

Here’s the deal: Frozen foods are available in a variety of options. Some of them are more nutrient dense than others, so you have to choose wisely when stocking your freezer with items to help you meet your goals.

Frozen foods are considered processed—but processing simply means prepared. That can have some serious health perks. Fruits and veggies are picked at the peak of ripeness and then flash frozen, frozen proteins are an easy way to add this muscle-preserving, satiating nutrient to your meals, and there are some great lower-calorie frozen desserts to choose from.

Freezing also can extend the shelf life of foods and minimize food waste. But not all frozen foods are created equal. “As with any foods, frozen foods can be a tool for weight loss, but they can also derail weight-loss goals,” says Natker. “The best frozen foods for weight loss are ones that can help save you time in the kitchen as you prepare meals at home, without delivering things you don’t want, like excess saturated fats, sodium and sugars,” she explains.

7 Best Frozen Foods for Weight Loss

1. Mixed Berry Blend

As if you needed another reason to love berries. Frozen berries are one of the top choices when it comes to stocking your freezer for weight loss. A 1-cup serving of frozen mixed berries has 60 calories and provides 3 grams of filling fiber, 1 gram of protein and 70% of the vitamin C you need in a day. Frozen berries are also a great way to keep your calories in control. They make a low-calorie, no-added-sugar sweet treat and a wonderful addition to your freezer stash. Chris Mohr, Ph.D., RD, co-owner of Mohr Results, agrees, suggesting mixing defrosted frozen berries with a dollop of whipped cream for dessert.

2. Stir-Fry Vegetable Mix

Washed, pre-cut and ready to go into your meals or be served up as a side, frozen vegetable blends make a stellar addition to your freezer. Natker is also a fan of frozen stir-fry vegetable mixes. “I love veggie mixes because buying and chopping up all the many veggies that are called for in a stir-fry can be time-consuming. Again, since the name of the game is convenience, I like to go with variety,” she says.

With that variety you’re also delivering your body a slew of beneficial nutrition. In 10 ounces of a frozen veggie blend containing corn, lima beans, snap beans, green peas and carrots, you’ll get 4 grams of filling fiber and 3 grams of protein, all for just under 70 calories.

3. Plant-Based Ready-to-Eat Meals

Due to the increased interest in plant-based eating, brands are popping up with a variety of meals brimming with plant-based protein and packing a decent amount of fiber, too. To choose a nutritious frozen meal, Mohr recommends scanning the ingredients list. Look for plant-based, high-fiber sources of protein, like chickpeas and lentils, as well as a variety of vegetables. You can also doctor up a frozen meal to make it more nutritionally balanced by adding a side salad or tossing some more protein on top, Mohr says.

4. Alaskan Salmon Burgers

You may have heard us tout the benefits of salmon when it comes to its omega-3 content before (cue its brain health and anti-inflammatory benefits), but there’s good news when it comes to weight loss, too. A 3-ounce portion of Alaskan salmon contains 17 grams of high-quality protein for just 180 calories. Research has found that consuming a high-protein diet not only helps people maintain a healthy body weight, but protein also can help with body composition, like increased muscle. Protein, like fiber, can help you feel fuller for longer after meals.

You can buy fresh salmon to cook, but that can be challenging on a busy night. Natker recommends stocking up on freezer-friendly Alaskan salmon burgers to pop in the oven or air fryer. When done, place the burger on top of a salad or serve as a side with whole grains and mixed veggies, she suggests.

5. Breaded Chicken (and Chik’n) Strips

Frozen chicken strips (or a plant-based alternative) are favorites of both Mohr and Natker. “These aren’t just good for the kids, they’re great for adults, too, and are a fantastic freezer staple that can help you meet your protein goals,” says Mohr. “Combine it with a side salad or other veggie and you’re in good shape with a protein- and fiber-forward meal,” he says.

For reference, a 100-gram (about 3.5-ounce) serving of frozen, breaded chicken strips contains roughly 19 grams of protein for 270 calories and just 2.5 grams of saturated fat. While higher in calories than a similar serving of chicken breast (150 calories and 30 grams of protein), it may offer satisfaction if you’re craving something “fried.” Plus, these can save dinnertime if you’ve forgotten to defrost chicken that night.

Similarly, Natker recommends stocking up on frozen plant-based “chick’n” patties. “I’m not vegetarian, but I always have frozen breaded plant-based chicken patties in my freezer. They taste so much like real fried chicken patties but with less fat and calories and still with a good amount of satisfying protein,” she says. Crisp it up in the air fryer and add it to a salad. A 100-gram serving (3.5 ounces) of a plant-based chicken patty comes in at around 160 calories and contains 13 grams of protein.

6. Fudge Pops

Yes, you can satisfy a sweet tooth and still work toward your weight-loss goals. “I always end the day with a bit of ice cream or a frozen treat,” says Natker. If she’s looking for a lower-calorie treat, she turns to frozen fudge pops.

While there is nothing wrong with ice cream, fudge pops are a low-calorie option when you just want something sweet but don’t necessarily want a creamy cone. One pop contains 40 calories, 1 gram of protein and about 2 grams of sugar. You can also incorporate this as a midafternoon snack with a tablespoon of peanut butter and sliced bananas for a balanced bite. And if you want to play around with DIY creations, try one of these low-calorie ice cream and frozen yogurt recipes.

7. Toaster Waffles

Take a stroll down the frozen breakfast aisle and you will see the array of protein-packed toaster waffles. “Breakfast is easy and portion-controlled with whole-grain frozen waffles I can just pop in the toaster,” says Natker. “I top them with cottage cheese for protein and berries for a filling breakfast,” she says.

Depending on the brand, the protein and fiber content will vary, but a serving (2 frozen protein waffles) contains approximately 12 grams of protein and 240 calories. This is a great vehicle to add other protein- and fiber-filled foods so you can stay full and fueled for the day ahead. We’ve done the work for you, so head on over and check out our top picks of the healthiest freezer waffles and ideas for tasty toppings.

Tips for Choosing the Best Frozen Foods for Weight Loss

Remember, frozen foods can make a great, convenient, affordable option to have on hand to help achieve your weight-loss goals. Keep these three tips from nutrition experts in mind as you navigate the frozen food aisle of your local market: 

• Look for the dynamic duo: protein and fiber. These nutrients will help keep you fuller for longer after your meal. Mohr uses the “30:10 rule,” meaning 30 grams of protein and 10 grams of fiber per meal. If a single frozen food or meal doesn’t meet those criteria, dress it up with other food you have on hand, like adding Greek- or Skyr-style yogurt and defrosted frozen fruit to frozen waffles. 
• Go naked! “It’s tempting to choose something that’s been pre-seasoned or already prepared for you, but you’re better off doing the dressing up on your own,” says Natker. This helps avoid additional calories and sodium from sauces and seasoning blends. 
• Choose what you like; don’t limit yourself to so-called “diet food.” “I would much rather have a single scoop of unadulterated ice cream than choose a ‘diet’ option that leaves me feeling underwhelmed,” Natker says. With this in mind, if you want ice cream but struggle with portion control, consider pre-portioned containers of your favorite flavor to stick to a serving size.

The Bottom Line

Nutrition experts agree that frozen foods can fit in a balanced, healthy eating plan, especially if weight loss is your goal. Despite what you may have heard, stocking up on frozen produce, convenient proteins and ready-to-eat single-serving meals can be a great option to help you lose weight while also providing important nutrients, like fiber and protein, along the way.  Similar to other foods, not all frozen foods are created equal, so choose wisely based on your individual nutrition needs and personal health goals.