Sheet Pan Pineapple Shrimp

Frozen meals can be life-savers. On hectic days, having dinner ready in minutes can be very handy. Also, they can be helpful with portion control. They make it simple for cooking for one and also work as a quick go-to for lunch at work, especially when prepping the night before is not an option. Not all frozen meals are healthy, though, so follow these tips for eating smart with frozen meals.

1. Look beyond the marketing lingo. Sometimes packaged meals have descriptions such as “lean”, “fit” or “smart”, but these meals can be anything but those things. Be sure to review the Nutrition Facts label on the box. In general, look for frozen meals with <400 cal., <5 g sat. fat, <600 mg sodium, and <50 g carbs.
2. Keep sodium in check. Frozen dinners are often a culprit for high amounts of sodium, sometimes containing over 1,000 mg sodium per serving (this is roughly half the amount of recommended sodium in a day!) Be sure to check the label to keep blood pressure in check.
3. Protein and fiber are key. Portioned frozen meals can be a great tool to maintain or lose weight, but make sure those foods are also filling. Foods high in fiber and protein can help keep us fuller longer. Aim for at least 10-15g protein and 3 g fiber per meal with dishes containing meat, beans, whole grains, and/or vegetables. If the meal isn’t filling in itself, a side serving of a whole grain, a side salad, and/or fruit can complete your meal.
4. Avoid empty calories. Frozen dinners that contain fried or breaded meats, large amounts of cheese, or rich sauces can add unwanted calories and saturated fat, while providing little nutrients. Instead opt for grilled meats and sauces with little fat or sugar added, such as a red sauce.

Home-made frozen meals can also be a life-saver—for your wallet and health! All it takes is a little time and prepping and you can have a freezer full of delicious pre-made meals. The meal below can be made fresh or can be frozen to be enjoyed at a later time!