20 Best Frozen Meals for Weight Loss: Slim Down With Flavor

There are dozens, if not hundreds, of diet plans and approaches to weight loss, yet obesity-related health conditions are the leading cause of preventable death among U.S. adults. If you’re struggling to lose weight or just want to live a healthier lifestyle, incorporating frozen meals for weight loss is a smart idea. 

Freezer meals are ideal for busy nights when you don’t have time to put together a healthy dinner. Having nutritious breakfast options to grab right from the freezer and pop into the microwave will help you start your day right.

Homemade food is still the best choice for healthy eating. When you make a dish yourself, you can control the ingredients and the flavors, but who has time to cook three meals every day? Preparing freezer meals for weight loss means you always have something to eat that fits into your diet plan. 

Making your own frozen meals saves time and is also good for your budget. You can save money by buying staples in bulk and stocking up on your favorite ingredients when they go on sale. Preparing meals to go into the freezer also means you waste less food. By portioning meals in your freezer containers, you eliminate waste and keep calories under control at the same time. 

What Are Frozen Meals for Weight Loss?

packed meals for freezer

Frozen meals come in two versions. Most people think of frozen meals as prepared dishes that have already been cooked and only need to be warmed up after thawing. However, some frozen meals are made from raw ingredients that are frozen and then cooked fresh when they are needed.

Which type is best for you? Raw frozen meals are highly recommended for those who don’t enjoy or have little time for extra food prep. Pre-cooked meals take a little more time before going in the freezer, but they require practically no effort to heat up and serve. 

Having both kinds of meals in your freezer is ideal. When you have plenty of prep time, consider making pre-cooked dishes that you can pop in the microwave on busy nights. Save those raw frozen meals for evenings when you have more time but don’t want to spend it all in the kitchen. Dinner can simmer away in the slow cooker while you play with the kids or get a head start on tomorrow’s assignments.

Keep in mind that all raw meat, poultry, and seafood must be cooked to the FDA’s recommended internal temperatures before serving. 

What Makes a Great Freezer Meal?

healthy freezer meal

Whether it is low-carb, low-calorie, gluten-free, or vegan, it’s important to make sure your freezer meal is something you will enjoy eating. There’s no point in wasting your time and grocery money on diet dinners you don’t want to eat. If all that’s at home waiting for you is plain poached chicken and steamed broccoli, you’ll be more tempted to stop by your favorite fast food joint on the way home. 

Fortunately, freezer meals for weight loss don’t need to be bland. Choose slimmed-down versions of your favorite foods and new recipes you’re excited to try. Experimenting with some of your tried-and-true weight loss recipes is also fun. When adapting recipes for the freezer, keep in mind not every ingredient freezes well. Some ingredients to avoid include:

  • Large amounts of dairy
  • Tender vegetables like lettuce, cucumbers, and zucchini
  • Fully cooked pasta
  • Mayonnaise
  • Fried foods
  • Raw potatoes
  • Fresh tomatoes

Sometimes, a fresh touch is just the thing to make a low-calorie freezer meal perfect. A dab of sour cream, a sprinkling of chopped scallion, or a squeeze of lime juice right before serving can bring an exciting layer of flavor to meals on a weight-loss plan. 

How to Store Freezer Meals for Weight Loss

Proper storage is key to keeping your freezer meals delicious. Invest in bags, wrappers, and containers that are specifically made for the freezer. These items will prevent foods from drying out and protect them from freezer burn. 

No matter which type of storage container you’re using, always allow food to cool completely before freezing. Remove as much air as possible from freezer bags before sealing. 

Label every item with the name of the dish and the date it was prepared. If possible, write heating instructions directly on the container. 

Rotate older frozen meals to the front of the freezer when adding new ones. If you have a large freezer, consider keeping an inventory list to make sure nothing gets forgotten or wasted. 

Never thaw your frozen meals by leaving them out at room temperature. Remove the meal from the freezer and place it in the refrigerator the night before you plan to serve it. 

Buy recyclable aluminum casserole dishes for extra convenience. You can freeze and cook in the same dish. 

Follow these instructions, and your freezer meals for weight loss can stay in the freezer for several months and still taste delicious. 

Top 20 Frozen Meals for Weight Loss

healthy quesadilla

Whether you need low-calorie breakfast ideas or you love every kind of chicken dinner, there’s something in the following list to get excited about. 

Flavorful Low-Calorie Freezer Meals for Breakfast

Plain yogurt and a piece of fruit is a go-to breakfast for many people who are trying to eat healthier, but sometimes you just need a hearty, warm meal to get your day off to a good start. These breakfast freezer meals can go right from the freezer to the microwave and be ready to eat in a quick minute or two. 

1. Tofu Scramble

2.Breakfast Quesadilla

3. Vegetarian Breakfast Sandwiches

Did you know that dieticians recommend eating breakfast within an hour after waking for maximum benefit? It’s true. Eating meals on a regular schedule supports your body’s natural circadian rhythm and could help with issues like weight loss and insomnia. 

Healthy Meals the Whole Family Will Love

lemon chicken

When one person in the family is trying to lose weight, it sometimes means cooking two separate meals — one that’s “low-cal” and one everyone else will like. With these freezer meals for weight loss, everyone will be satisfied with one delicious dinner. 

4. Light Country Lemon Chicken 

5. Beyond Bolognese

6. Vegan BBQ Sandwich

7. Roasted Chickpea and Vegetables Freezer Meal

8. Indian Dal Freezer Meal

9. Chickpea Tangine

10. Mushroom Risotto

11. Keto Balsamic Chicken Crockpot

12. Keto Bolognese Freezer Meal

To help get your family on board with new healthy foods, try making a game of it. Give everyone a scorecard to rate new dishes the first time you try them. Encourage everyone to find things they like about the food, even if they don’t enjoy the dish overall. You may decide as a family you don’t like that specific recipe but that you’d all be willing to try something similar with a few changes. 

Favorite Soups, Stews, and Chilis

potato stew

What’s more satisfying than a warm bowl of soup or stew? Even healthy versions of chili and soup are delicious. The large portion of vegetables in most soups keeps the calories low but the nutrition high. With these recipes, you’ll feel fully satisfied while still keeping to your weight-loss plan. 

13. Instant Pot White Chicken Chili

14. Spicy Sweet Potato Peanut Stew

15. Italian Wedding Soup

16. Homemade Chicken Soup

For easy freezing, place a freezer bag in a large bowl for support before transferring the cooled soup. Seal the bag well and place it flat on a baking sheet. Place the baking sheet in the freezer until the soup is solid. Remove the baking sheet and stack bags of soup on top of one another for efficient storage. 

Savory South-of-the-Border Freezer Meals

stuffed peppers

Who doesn’t love tacos, enchiladas, and other Mexican cuisine favorites? You may have to skip the giant basket of deep-fried chips and limit high-calorie ingredients like cheese and sour cream, but you can still enjoy delicious versions of your favorite cantina meals with the following recipes to guide you. 

17. Suffed Poblano Peppers

18. Chicken Fajitas Freezer Meal

19. Southwest Corn Cowder Soup

20. Low Carb Rice and Beans Recipe

Spicy dishes are popular in healthy cooking because they are packed with flavor. The tantalizing spices and aromas of Latin and southwest cooking keep your taste buds satisfied even without loads of fat. In fact, adding extra seasonings is a great way to make any “diet” meal more delicious. 

Eat Healthy Without Spending Your Life in the Kitchen

You can fast, have some meals delivered, and eat cottage cheese and lettuce every day for lunch, but to maintain a healthy lifestyle, you have to cook real food from real ingredients at least some of the time. Preparing frozen meals for weight loss makes life much easier. 

When you prepare your own frozen meals, you know every ingredient that is in them and how large your portion should be. For ultimate convenience, you can divide your dishes into single-meal portions before freezing. Take a frozen serving of low-carb rice and beans to work, warm it up, and lunch is served.  

It may seem like all the prep and planning is a lot of added work, but with a little organization, you’ll be saving time in the long run. If you’re new to advanced food prepping, take it slow to start. Double one of the recipes on this list. Have one portion for dinner tonight and place the other in the freezer. 

In no time at all, you’ll have a nice selection of frozen meals for weight loss. Once you see how easy and convenient it is to make freeze-ahead meals, your freezer space will be filled before you know it. 

Susana Ojeda West

Susana Ojeda West

FreezerFit Head Chef

Susana Ojeda West

Susana Ojeda West

FreezerFit Head Chef

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