Getting 20 plus grams of protein doesn’t get easier.
Let’s be real: Is anyone not scrambling to get a healthy lunch between meetings or dinner on the table at least a few times a week? Thankfully, quick and easy doesn’t have to mean unhealthy. Especially when you have a freezer stocked with healthy frozen meals—including ones that deliver 20-plus grams of protein per serving.
Meeting your daily protein requirements boosts your health in several ways: It can stabilize blood sugar levels, boost muscle growth, and reinforce bone mineral density (1, 2, 3, 4). It also supports weight loss.
“Prioritizing high-protein meals will help you feel fuller for longer, reducing the likelihood of overeating,” says registered dietitian and personal trainer Alix Turoff, M.S., R.D., NASM-CPT. This is because protein takes longer to digest and releases certain satiety hormones, like glucagon-like peptide-1 (GLP-1) and peptide YY (5), adds registered dietitian Ana Reisdorf, M.S., R.D.
Still, just because a meal contains protein, doesn’t automatically make it healthy. To save you from reading every label in the freezer aisle, we’ve tapped registered dietitians for their favorite healthy, high-protein frozen meals.
In the freezer aisle now? Here are our top picks:
Avery Zenker, M.S., R.D. is a registered dietitian with a master’s in nutrition who works for Everflex Fitness.
Ana Reisdorf, M.S., R.D., is a registered dietitian. She was a clinical dietitian at Kaiser Permanente and a nutrition professor at Cal State Long Beach before founding The Food Trends.
Alix Turoff, M.S., R.D., NASM-CPT a registered dietitian and certified personal trainer with a passion for science-based nutrition and mindful eating.
Imashi Fernando, M.S., R.D., CDCES is a registered dietitian who works in a large hospital system as a clinical dietitian and provides one-on-one nutrition counseling.
Mandy Enright, M.S., R.D., is the FOOD + MOVEMENT® Dietitian and worksite wellness specialist, and author of 30-Minute Weight Loss Cookbook: 100+ Quick and Easy Recipes for Sustainable Weight Loss.
Dietitians agree: A high-protein meal should have at least 20 to 30 grams of protein. “This amount supports muscle repair, helps increase satiety, and can help you maintain a healthy body weight,” explains Reisdorf. If you’re looking to maximize muscle growth, aim for a little more—up to 40 grams per meal (with consistent weight training, of course), according to the International Society of Sports Nutrition (6).
High-protein frozen meals are easier to find than they were a few years ago, but they can still be scarce at some stores. In that case, feel free to DIY extra protein. “If a frozen meal has less than 20 grams of protein, look for other ways to add it,” suggests registered dietitian Mandy Enright, M.S., R.D. Cooked chicken, canned fish, beans, edamame, or a side of Greek yogurt are a few of her favorite high-protein add-ons.
Ranked from least to most protein, here are the healthiest frozen meals that contain 20 grams of protein or more.
When Turoff is in a pinch, she knows she can always get 20 grams of easy protein from the Frontera Chicken Verde Burrito Bowl. This Southwest-inspired meal is rich in fiber and protein—a duo of satiating nutrients—thanks to ingredients including grilled chicken, black beans, and bell peppers.
Per Serving: 300 calories, 8 g fat, 3 g saturated fat, 36 g carbs, 5 g fiber, 20 g protein, 840 mg sodium
For a protein-packed vegetarian meal (yes, they exist), registered dietitian Avery Zenker, M.S., R.D. heads to Walmart’s freezer aisle. This meal knocks out 20 grams of protein for less than $4. Plus, she likes that it relies on nutrient-dense, whole foods—such as quinoa, brown rice, lentils, and chickpeas—to bump up the protein and fiber.
Per Serving: 410 calories, 14 g fat, 2g saturated fat, 59 g carbs, 15 g fiber, 20 g protein, 540 mg sodium
Kevin’s Roasted Garlic Chicken is an easy and tasty way to add a quality 21 grams of protein to any meal. Pair it with carbs, like frozen rice or quinoa, and a steamed bag of frozen broccoli or spinach for a balanced meal, Fernando says.
Per Serving: 150 calories, 6 g fat, 2g saturated fat, 3 g carbs, 0 g fiber, 21 g protein, 440 mg sodium
Twenty-one grams of protein for a comforting bowl of pasta? Yes, please. Both Turoff and Zenker are fans of this plant-based twist on classic meatball marinara. Gardein meatballs (which get their protein from soy), orzo, vegetables, and an addicting fire-roasted red pepper marinara sauce make for a nutrient-dense meal in a single bowl.
Per Serving: 450 calories, 17 g fat, 2 g saturated fat, 53 g carbs, 6 g fiber, 22 g protein, 940 mg sodium
Why spend $12 for lunch at Chipotle (let’s be honest, at least $15 with chips and guac) when you could get TJ’s copycat meal for less than $3.50? This burrito bowl hits all the high notes: Seasoned chicken breast, brown rice, black beans, corn, bell peppers, and a smoky chipotle sauce. Not to mention that it’s got a respectable 22 grams of protein. Eat it as is or scoop it onto a bed of greens for a quick taco salad, says Fernando.
Per Serving: 370 calories, 10 g fat, 4.5 g saturated fat, 51 g carbs, 9 g fiber, 22 g protein, 630 mg sodium
Turoff and Fernando agree: The Power Bowls from Healthy Choice are a high-protein staple. This Mediterranean-inspired bowl packs in 23 grams of protein and a garlicky, oregano kick. Between the chicken breast, chickpeas, leafy greens, feta, and farro, this bowl has protein, healthy fats, and fiber covered. It’s a little low in calories for a full meal, says Turoff. To round it out add sliced avocado, or more veggies.
Per Serving: 310 calories, 9 g fat, 2 g saturated fat, 34 g carbs, 6 g fiber, 23 g protein, 600 mg sodium
For protein on a budget, Evol offers a range of high-protein meals around $5 each. The spicy Chicken Adobo is the highest protein option at 23 grams. Enright likes that these products steer clear of artificial flavors and colors, and that they use wholesome ingredients—like the antibiotic-free chicken featured in this bowl.
Per Serving: 520 calories, 27 g fat, 6 g saturated fat, 47 g carbs, 3 g fiber, 23 g protein, 920 mg sodium
When she’s craving pasta but doesn’t want to skimp on protein, Zenker reaches for this veggie-forward option. It gets 23 grams of protein from the brand’s soy-based chicken alternative—which actually tastes and looks exactly like the real deal. Gluten-free eaters will appreciate that the brand uses gluten-free brown rice pasta. It’s also rich with bright herbs, garlic, zucchini, peas, and roasted peppers for a boost in fiber and micronutrients.
Per Serving: 460 calories, 21 g fat, 4 g saturated fat, 45 g carbs, 18 g fiber, 23 g protein, 760 mg sodium
Fernando would argue that TJ’s remake of this takeout favorite might be a better choice than actual takeout. It’s got 24 grams of protein, it’s as comforting and flavorful as the original, and the calories, saturated fat, and sodium numbers are surprisingly reasonable. To get a little more fiber, serve it up with roasted cauliflower or sliced cucumbers.
Per Serving: 400 calories, 13 g fat, 6 g saturated fat, 49 g carbs, 2 g fiber, 24 g protein, 640 mg sodium
Finally, a freezer meal with high-quality, grass-fed beef. This bowl doesn’t skimp on protein—25 grams to be exact—or flavor. It’s also a fit for a bunch of dietary needs from gluten- and soy-free to paleo.
Per Serving: 250 calories, 7 g fat, 2.5 g saturated fat, 24 g carbs, 5 g fiber, 24 g protein, 850 mg sodium
Enchiladas are the ultimate comfort food, and the creamy sauce on these bad boys kicks things up a notch. Turoff loves that this dish packs in 29 grams of satisfying protein. Paired with 16 grams of fiber, it couldn’t be a more filling (or tasty) meal.
Per Serving: 450 calories, 32 g fat, 20g saturated fat, 26 g carbs, 16 g fiber, 29 g protein, 860 mg sodium
We had to put a frozen pizza on the list. Turoff swears by this keto-friendly wonder that boasts a whopping 32 grams of protein and only 7 grams of net carbs. Load it up with pepperoni for even more protein or pile it high with veggies for more fiber.
Per Serving: 460 calories, 27 g fat, 11 g saturated fat, 23 g carbs, 16 g fiber, 32 g protein, 920 mg sodium
If you need a little more than the average frozen meal to feel full, we don’t blame you. They tend to be a little wimpy. Not Healthy Choice’s Max Bowls. These bowls are designed to deliver a larger portion size, and more protein to boot. Fernando is a fan of the Lemon Herb Chicken. It contains 33 grams of protein and 460 calories per bowl.
Per Serving: 460 calories, 14 g fat, 3.5 g saturated fat, 50 g carbs, 6 g fiber, 33 g protein, 580 mg sodium
While many frozen meals need a little doctoring to make a complete meal, this bowl is complete as is, says Turoff. With a whopping 34 grams of protein and 450 calories, it’s substantial. But it’s the variety of whole food ingredients that make this meal a true stand-out: lean grilled chicken for protein; red rice, red quinoa, brown rice, and black barley for fiber; and, carrots, edamame, bell peppers, kale, chard, and spinach for vitamins and antioxidants.
Per Serving: 450 calories, 11 g fat, 2g saturated fat, 53 g carbs, 9 g fiber, 34 g protein, 570 mg sodium
These pro tips can instantly upgrade the nutrition and protein profile of your frozen meal.
“The serving sizes for healthier frozen meals aren’t always substantial enough for a meal,” says Turoff. Look for options that offer as many calories as you would normally eat in a sitting. If a meal has less, beef it up with more protein or fiber to make it more filling, she adds. For instance, add frozen veggies atop a burrito bowl or frozen chicken breast to a grain bowl.
A blend of protein, carbs, and healthy fats will work together to keep you full. If your go-to frozen meal doesn’t check all the boxes, Turoff recommends leaning on pantry or freezer staples to make it a balanced meal. Pair your fave high-protein turkey burger, for example, with fresh lettuce, tomato, pickles, and a side of frozen sweet potato fries.
All our experts agree: Protein and fiber work together to help you feel fuller longer, so make sure your meal has both. Aim for 5 grams of fiber per serving or more. Dishes that contain fiber- and protein-rich ingredients, like black beans and lentils, are a great place to start. For even more fiber, you can’t go wrong with a side salad, a sprinkle of fresh herbs, or microwaved frozen veggies.
Frozen meals tend to go heavy on the salt. For a healthy heart, the American Heart Association recommends getting no more than 2,300 mg of sodium per day (7). Look for frozen meals with less than 600 mg of sodium, says Fernando. “If a meal is high in sodium, it’s not the end of the world,” says Enright. Just try to even things out at other meals throughout the day.
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