21 Frozen Dinners That Actually Aren't Terrible For You

Calories: 370

Total Fat: 10 g (Sat: 4.5 g)

Sodium: 630 mg

Carbohydrates: 51 g

Fiber: 9 g

Sugar: 2 g

Protein: 22 g

Worth noting: If you like this and want to try a from-scratch version in the future, you can make a one-pot Mexican quinoa and add in a protein source!

Calories: 250

Total Fat: 8 g (Sat: 3.5 g)

Sodium: 350 mg

Carbohydrates: 34 g

Fiber: 2 g

Sugar: 12 g

Protein: 11 g

Worth noting: This is a solid option because it has a higher number of whole ingredients — plus comparatively less sodium than similar dishes in the category.

Calories: 240

Total Fat: 5 g (Sat: 0.5 g)

Sodium: 570 mg

Carbohydrates: 37 g

Fiber: 5 g

Sugar: 7 g

Protein: 11 g

Worth noting: Plant-based meatballs, veggies, and a dairy-free sauce make this dish more balanced — without skimping on protein.

Calories: 190

Total Fat: 3 g (Sat: 0.5 g)

Sodium: 480 mg

Carbohydrates: 32 g

Fiber: 5 g

Sugar: 0 g

Protein: 7 g

Worth noting: These don’t come with a sauce, so make sure you use one that’s not loaded with sugar or sodium. (We like it with sautéed cherry tomatoes or some olive oil or butter and Parmesan.)

Calories: 190

Total Fat: 7 g (Sat: 1.5 g)

Sodium: 230 mg

Carbohydrates: 26 g

Fiber: 5 g

Sugar: Less than 1 g

Protein: 5 g

Worth noting: These are only $3.99, which makes them a great budget-friendly meal. For more healthy fats, serve with a side of avocado or guacamole, or boost protein by adding a scoop of Greek yogurt instead of sour cream.

Calories: 360

Total Fat: 10 g (Sat: 1.5 g)

Sodium: 640 mg

Carbohydrates: 51 g

Fiber: 8 g

Sugar: 11 g

Protein: 17 g

Worth noting: This vegan, veggie-heavy bowl packs a ton of fiber and protein.

Calories: 170

Total Fat: 7 g (Sat: 1.5 g)

Sodium: 670 mg

Carbohydrates: 12 g

Fiber: 1 g

Sugar: 8 g

Protein: 19 g

Worth noting: Since the sauce is higher in sugar and sodium, you can also just not use all of it, or use some as dressing for a side salad.

Calories: 420

Total Fat: 13 g (Sat: 2.5 g)

Sodium: 600 mg

Carbohydrates: 64 g

Fiber: 2 g

Sugar: 18 g

Protein: 15 g

Worth noting: While a bit higher in sodium and sugar, this vegan dish makes up for it with more protein.

Calories: 150

Total Fat: 6 g (Sat: 1.5 g)

Sodium: 470 mg

Carbohydrates: 21 g

Fiber: 6 g

Sugar: 1 g

Protein: 2 g

Worth noting: Although these cakes are vegan-friendly, they’re also lower in protein — so you might want to pair with a high-protein side, or make a Greek yogurt-based dip.

Calories: 400

Total Fat: 22 g (Sat: 3.5 g)

Sodium: 570 mg

Carbohydrates: 40 g

Fiber: 7 g

Sugar: 2 g

Protein: 18 g

Worth noting: This is a protein-packed meal that manages to bring a lot of flavor without a ton of sugar.

Calories: 210

Total Fat: 1.5 g (Sat: 0 g)

Sodium: 570 mg

Carbohydrates: 42 g

Fiber: 3 g

Sugar: 4 g

Protein: 5 g

Worth noting: This is lower in protein, but can go well with an added protein source — such as meat, seafood, tofu, etc.

Calories: 420

Total Fat: 27 g (Sat: 4 g)

Sodium: 790 mg

Carbohydrates: 24 g

Fiber: 5 g

Sugar: 4 g

Protein: 20 g

Worth noting: This is one of the higher sodium options on this list. But depending on your age and risk factors, the recommended daily sodium intake is between 1,500 - 2,300 mg — so you're not completely out of luck. (And: This one has a decent amount of protein, fiber, and potassium to make up for it.)

Calories: 140

Total Fat: 3 g (Sat: 0.5 g)

Sodium: 460 mg

Carbohydrates: 22 g

Fiber: 6 g

Sugar: Less than 1 g

Protein: 2 g

Worth noting: It doesn’t come with sauce, so this meal can be less healthy if you opt for a jarred one with lots of sugar and sodium. Keep it balanced with a veggie-based pesto — like this one.

Calories: 400

Total Fat: 21 g (Sat: 11 g)

Sodium: 690 mg

Carbohydrates: 39 g

Fiber: 3 g

Sugar: 3 g

Protein: 17 g

Worth noting: While higher in fat, this dish also has less sugar and more protein.

Calories: 320

Total Fat: 8 g (Sat: 1.5 g)

Sodium: 640 mg

Carbohydrates: 47 g

Fiber: Less than 1 g

Sugar: 3 g

Protein: 15 g

Worth noting: While lower in calories, this one’s higher in fat, sodium, carbs, and sugar, mostly due to the sauce. However, it’s still a great source of protein and has a good number of veggies.

Calories: 300

Total Fat: 10 g (Sat: 3.5 g)

Sodium: 650 mg

Carbohydrates: 35 g

Fiber: 6 g

Sugar: 10 g

Protein: 16 g

Worth noting: For a slightly lower-fat option, you can also try Frontera's veggie taco bowl.

Calories: 240

Total Fat: 5 g (Sat: 0.5 g)

Sodium: 440 mg

Carbohydrates: 38 g

Fiber: 11 g

Sugar: 6 g

Protein: 10 g

Worth noting: This comes with 44% of your daily recommended fiber and protein intake.

Calories: 30

Total Fat: 1.5 g (Sat: 0.5 g)

Sodium: 90 mg

Carbohydrates: 3 g

Fiber: 2 g

Sugar: 0 g

Protein: 1 g

Worth noting: These already have a little seasoning (leek, onion, and garlic powder) and don’t need much to be a full meal. You can easily pair this with your protein of choice or throw into a whole-grain pasta.

Calories: 50

Total Fat: 2 g (Sat: 0 g)

Sodium: 190 mg

Carbohydrates: 7 g

Fiber: 2 g

Sugar: 3 g

Protein: 2 g

Worth noting: If this doesn't fill you up on its own, add a protein source — like grilled chicken, turkey sausage, sautéed tofu, or crumbled soyrizo.

Calories: 290

Total Fat: 10 g (Sat: 1.5 g)

Sodium: 590 mg

Carbohydrates: 40 g

Fiber: 5 g

Sugar: 2 g

Protein: 9 g

Worth noting: This lighter, low-sugar meal gets its flavor from ingredients like ginger puree and cilantro.

Calories: 120

Total Fat: 7 g (Sat: 1 g)

Sodium: 160 mg

Carbohydrates: 11 g

Fiber: 3 g

Sugar: 2 g

Protein: 5 g

Worth noting: To make it feel more like a complete meal, wrap it in a tortilla or whole wheat wrap with some veggies like pictured above.