6 Sources of Protein You’ll Find in the Frozen Food Aisle

Experts recommend that about 30% of your daily calories come from protein. If you’re trying to increase your protein intake without spending more time in the kitchen, protein-rich frozen foods and meals can help.

1. Individual ready-to-eat meals

When you’re in a hurry and looking for a relatively healthy meal, ready-to-eat dinners can be a good choice. Studies have shown that frozen meals can actually promote weight loss, thanks in part to the portion control they offer.

A dietitian recommends these brands:

• Bird’s Eye (especially protein blends, which contain about 20 grams of protein per 400-calorie serving)
• Trader Joe’s (especially the Mandarin Chicken, which has 21 grams of protein)
• Amy’s kitchen
• Evol

Make sure your ready-to-eat meals don’t contain too much salt, added sugar or saturated fat, which should only be consumed in moderation.

2. Frozen Chicken

Chicken contains 7 grams of protein per ounce, so the protein content can add up quickly.

You will find many chicken preparations available in the frozen food aisle. Consider these things when making your choices:

• The less processed the chicken, the better you can control added fat, salt or sugar.
• Frozen chicken with skin is higher in fat than chicken without skin.
• Frozen, raw, unbreaded skinless chicken tenders can be cooked quickly and provide protein for a variety of dishes.
• For an occasional treat, breaded fried chicken tenders still provide a generous amount of protein.

3. Frozen seafood

Seafood keeps well frozen, heats quickly, and contains plenty of lean protein. Shrimp, for example, contains about 6 grams of protein per ounce, while fish contains about 7 grams.

Look for frozen raw seafood that can be cooked quickly, or frozen cooked shrimp that simply needs to be thawed for a quick shrimp cocktail or enjoyed on a salad.

4. Vegetarian proteins

Protein is found in abundance in animal products like meat. However, the frozen food section is also home to plant-based proteins and vegetarian protein options.

These include ready-to-eat meals made from vegetables, whole grains and meat alternatives, as well as frozen plant-based proteins that need to be cooked, such as veggie burger patties or “Impossible” chicken nuggets.

As always, pay attention to the sodium and sugar content of these foods, especially if you eat them regularly.

5. Family protein meals

If you want to increase your whole family’s protein intake, the freezer section can help. Like individual meals, family frozen meals are convenient and, in some cases, healthy. Family meal options that are high in protein include:

• Chicken pot pie: about 15 grams of protein per serving.
• Enchiladas (beef): about 16 grams of protein per serving
• Chicken Fried Rice: About 11 grams of protein per serving.

While these typically don’t have as much protein per serving as an individual frozen meal, you can still pack more in by stirring them into roasted or canned chicken.

6. Frozen beef

Beef is high in protein at 7 grams per ounce (similar to chicken), but it is also a source of saturated fat. As such, you might use it occasionally. Look for the leanest cuts of steak and the leanest ground beef, checking the label.

Tips for Choosing Healthy Frozen Foods and Meals

Healthy frozen foods can help you lose weight and stay fit, in part because they help control portion sizes. However, natural, unprocessed foods are also essential to a healthy diet. If you’re turning to protein-rich frozen meals, look for ones that:

• Have less than 500 calories per meal serving
• Contains less than 600 milligrams of sodium
• Have fewer ingredients
• Consume no more than 33% of your recommended daily intake of fat, sodium or other nutritional markers.
• Have little or no trans or saturated fat
• Integrate whole grains and vegetables