To up this meal’s protein, try topping your bowl with a hard-boiled egg (6.2 g protein, according to the USDA) and ½ cup of broccoli for extra fiber (2.8 g, according to the USDA).Welcome to a culinary journey that defies the notion that low-carb eating is bland or restrictive. The AHA recommends no more than 1,500 mg of sodium for most adults, especially those with high blood pressure. “If you have been given a more severe sodium restriction, try to find a frozen meal closer to 500 mg per serving and limit yourself to only one frozen meal per day.” Decreasing your sodium may help lower your blood pressure or prevent you from developing high blood pressure, according to the American Heart Association (AHA). “Try to stick with frozen meals that contain less than 700 mg of sodium per serving,” advises Smith. And it falls in the nutritionist-approved sodium range. It’s made with grilled chicken, red rice, and ½ cup of vegetables (including asparagus) in a basil pesto sauce. If you love ordering grain bowls, consider an at-home version by Evol Foods. Pair this option with a plant-based side dish to up your calories and protein, so you’re not hungry an hour later. A heads-up: The meal contains 270 calories, and Aguirre recommends that most people aim for roughly 350 to 600 calories per meal. “Look for meals with at least 5 g of fiber to help keep you full,” advises Carol Aguirre RDN, owner of Nutrition Connections in Fort Lauderdale, Florida. Fiber, which adds bulk to your diet and promotes fullness, according to MedlinePlus, is jam-packed into this meal, with 12 grams (g), making it an excellent source of the nutrient. ![]() If you aren’t a fan of quinoa yet, know this: While quinoa is technically a seed, it’s classified as a whole grain, and it is a good source of plant protein and fiber, according to the Harvard T.H. Here are top choices from the freezer case.Ĭalling all quinoa fans! This bowl from Kashi features a bed of quinoa and brown rice with roasted sweet potatoes, black beans, and kale piled on top. “Frozen meals provide an option that takes the guesswork out of calculating calories and other macronutrients, and lower-calorie frozen meals provide a convenient, calorie-controlled option that may aid with weight loss,” adds Smith. Plus, they don’t require you to have to do any complicated nutrition tabulations. RELATED: 10 Healthy (and Easy) Desserts to Whip Up During COVID-19 Quarantine ![]() Getting ample veggies is a good thing: A review published in May 2017 in the Journal of Geriatric Cardiology found that plant-based diets may help treat and possibly prevent obesity. ![]() "They’re easier and healthier than ordering in, because takeaway can have more fat and sodium than you might have planned on,” Shapiro says, adding that frozen meals can be loaded with important vegetables that provide valuable vitamins, minerals, and fiber. There are other perks if you make healthy choices. “What I love most is that frozen meals contain built-in portion control - that is important for many people,” says Amy Shapiro, RDN, founder of Real Nutrition in New York City. While you may be drawn to comfort food during these tense pandemic times, frozen meals can help you stick to healthier fare and avoid overfilling your plate. “Frozen meals can absolutely offer a healthy option for any meal throughout the day,” says Atlanta-based Kristen Smith, RDN, a spokesperson for the Academy of Nutrition and Dietetics and creator of 360 Family Nutrition. ![]() They can be a good option when you're trying to lose weight (like that “quarantine 15”) and are too busy to shop and cook - and despite what you may have heard, they can be nutritious, too. If you feel like you’re carrying extra weight from months of quarantining, you might want to consider giving frozen meals a try.
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