While frozen dinners are not the best and healthiest meal option, we understand that many of our patients are busy and need meals that are convenient. Most frozen meals are lacking in nutrition, have a high carbohydrate count, and can leave you feeling unsatisfied. We have compiled a list of healthy bariatric friendly frozen meal options that are okay to occasionally incorporate into your diet when turning on the oven isn’t an option. We based this on three key nutritional rules. A meal that has 15-20 grams of protein, is less than 30 grams of carbs, and has less than 10-15 grams of fat.
Per our dietitian’s recommendation, always eat your protein first, vegetables second, and carbohydrates last. If you choose a meal with a higher carbohydrate content you can knock that down by simply eating less of the carbohydrate source in that meal. If you choose a meal that is lacking in vegetables it is okay to pair that frozen meal with a healthy portion of non-starchy vegetables to have a well-rounded nutritious meal. It is also important that this isn’t a frequent meal option in your diet because most frozen meals exceed the 10-15 grams of carbs we recommend our patients have per meal. Our dietitians advised that frozen meals should be eaten 2-3 times a week at most. We focused on three main frozen dinner brands that all have a healthy reputation: Lean Cuisine, Healthy Choice, and Smart Ones by Weight Watchers. While there are other options for healthy frozen meals, we thought it would be most helpful to do common brands found at most grocery stores.
Lean Cuisine
- Meatloaf with Mashed Potatoes: Calories: 240 | Fat: 7g | Fiber: 3g | Protein: 20g | Carbs: 25g
- Pomegranate Chicken: Calories: 180 | Fat: 3g | Fiber: 3g | Protein: 17g | Carbs: 20g
- Sweet Sriracha Braised Beef: Calories: 180 | Fat: 5g | Fiber: 3g | Protein: 15g | Carbs: 18g
- Grilled Chicken Caesar: Calories: 240 | Fat: 6g | Fiber: 2g | Protein: 19g | Carbs: 28g
- Chicken Marsala: Calories: 220 | Fat: 6g | Fiber: 1g | Protein: 17g | Carbs: 24g
- Creamy Basil Chicken with Tortellini: Calories: 240 | Fat: 6g | Fiber: 2g | Protein: 19g | Carbs: 28g
- Cheddar Bacon Chicken: Calories: 220 | Fat: 8g | Fiber: 2g | Protein: 19g | Carbs: 17g
- Herb Roasted Chicken: Calories: 160 | Fat: 3g | Fiber: 3g | Protein: 16g | Carbs: 18g
Healthy Choice
- Turkey Sausage & Egg White Scramble: Calories: 190 | Fat: 6g | Fiber: 4g | Protein: 15g | Carbs: 18g
- Beef Merlot: Calories: 180 | Fat: 4g | Fiber: 4g | Protein: 15g | Carbs: 20g
- Home-style Chicken and Potatoes: Calories: 200 | Fat: 4.5g | Fiber: 4g | Protein: 16g | Carbs: 24g
- Grilled Basil Chicken: Calories: 230 | Fat: 6g | Fiber: 5g | Protein: 19g | Carbs: 25g
- Grilled Chicken Marsala: Calories: 200 | Fat: 4.5g | Fiber: 4g | Protein: 16g | Carbs: 24g
- Honey Balsamic Chicken: Calories: 210 | Fat: 2.5g | Fiber: 6g | Protein: 19g | Carbs: 28g
- Grilled Chicken and Broccoli Alfredo: Calories: 190 | Fat: 5g | Fiber: 4g | Protein: 28g | Carbs: 8g
- Chicken and Vegetable Stir Fry: Calories: 190 | Fat: 4g | Fiber: 4g | Protein: 23g | Carbs: 15g
- Beef Chimichurri: Calories: 220 | Fat: 6g | Fiber: 5g | Protein: 16g | Carbs: 24g
Smart Ones
- Slow Roasted Turkey Breast: Calories: 210 | Fat: 3.5g | Fiber: 2g | Protein: 22g | Carbs: 22g
- Ham and Cheese Scramble: Calories: 180 | Fat: 6g | Fiber: 2g | Protein: 19g | Carbs: 13g
- Salisbury Steak: Calories: 250 | Fat: 7g | Fiber: 4g | Protein: 21g | Carbs: 25g
- Crustless Chicken Pot Pie: Calories: 200 | Fat: 4.5g | Fiber: 3g | Protein: 18g | Carbs: 21g
- Cheesy Scramble w/ Hash Browns: Calories: 210 | Fat: 7g | Fiber: 4g | Protein: 14g | Carbs: 22g
- Creamy Basil Chicken w/ Broccoli: Calories: 180| Fat: 4.5g | Fiber: 4g | Protein: 18g | Carbs: 18g
- Roast Beef Mashed Potatoes and Gravy: Calories: 170 | Fat: 4g | Fiber: 2g | Protein: 18g | Carbs: 17g
- Chicken w/ Spinach Fettuccine: Calories: 200 | Fat: 5g | Fiber: 2g | Protein: 19g | Carbs: 19g
- White Wine Chicken and Couscous: Calories: 190 | Fat: 2.5g | Fiber: 3g | Protein: 16g | Carbs: 23g
- Roasted Chicken with Herb Gravy: Calories: 170 | Fat: 3.5g | Fiber: 3g | Protein: 16g | Carbs: 19g
- Chicken Santa Fe: Calories: 160 | Fat: 3g | Fiber: 3g | Protein: 19g | Carbs: 13g
- Tomato Basil Chicken w/ Spinach: Calories: 160 | Fat: 4.5g | Fiber: 3g | Protein: 18g | Carbs: 13g
- Chipotle Lime Chicken: Calories: 170 | Fat: 2g | Fiber: 4g | Protein: 18g | Carbs: 19g
If you have any specific questions related to this information provided or would like to make an appointment with us, feel free to contact The Bariatric Center of Kansas City, 913-677-6319. Our specialists can assist you with information and bariatric support.
If you’re interested in starting a bariatric journey soon, sign up to attend a free informational seminar today by registering at: https://www.eventbrite.com/o/the-bariatric-center-of-kansas-city-at-shawnee-mission-health-lenexa-ks-324917613