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8 Best 5-Minute Frozen Meals for Weight Loss, According to Nutritionist

These quick and healthy options can help you achieve your weight loss goals.
FACT CHECKED BY Christopher Roback

Not everyone on a diet has time to spend making meals from scratch. Luckily, there are lots of diet-friendly options in the freezer section. Blake, aka @thenutritionnarc, is a diet and fitness influencer with over 368,000 TikTok followers who lost 23 pounds in two months. In a recent TikTok video, he reveals 8 meals you can find in the freezer section that will help you lose weight. "No excuse for you not to be losing weight. I'm in the frozen food section right now. I'm going to be showing you quick and easy meals, snacks, dinners that you can make in less than five minutes and lose weight," he says. 

Frozen Fruit


According to Blake, the "whole damn freezer" of frozen fruit is where you can find "incredibly low calorie" treats. "You can use it to make smoothies. Just add a little bit of almond milk and sweetener," he says, pointing to a whole package of strawberries that has just 100 calories. Did you know that frozen fruits and veggies are just as nutritious as their fresh counterparts? "Frozen fruits and veggies are super convenient and you will always have them in the house easily stored in the freezer," explains The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. "They are picked at their peak of ripeness and nutritional value."

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Just Fruit Bites


He's also a fan of Just Fruit Bites. "They're kind of like the same exact texture as Dippin Dots," he says. However, they are just 40 calories per container.

Twix Ice Cream Bars


"Another unknown low calorie dessert, these Twix Ice Cream Bars are only 160 calories per bar, and this isn't no diet s**t," he says. "This is the regular Twix stuff. This is delicious. I promise you'll love that."

Tyson Air Fried Chicken Breast Nuggets


He also recommends Tyson Air fried chicken breast nuggets. "Throw these in the air fryer for 15 minutes. You got 160 calories, 15 grams of protein," Blake says. 

Ore-Ida Golden Fries


For a "delicious side" he suggested Ore-Ida Golden Fries with only 90 calories per serving. "These are the lowest calorie french fries I've been able to find anywhere. The only thing better than this could be making your own fries at home with raw potatoes, but this is a lot faster." Potatoes are surprisingly low in calories, Collingwood previously told us, "but the key is not adding a lot of fat like deep frying to butter on a baked potato."

Quest Pizza


The "ultimate freezer meal" is a Quest Meat Lovers Thin Crust Pizza, with 800 calories and 63 grams of protein for the whole thing. "Also, 36 grams of fiber," Blake says. 

Real Good Food Steak Burrito Bowl


"Then if you're looking for a general brand, the Real Good Food stuff has all pretty tasty stuff in the macros are probably the best I've ever seen," says Blake, pointing to a Steak Burrito Bowl with 390 calories and 31 gallons of protein.

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Applegate Farms Organic Turkey Burgers


He also recommends Applegate Farms Organic Turkey burgers with 150 calories, 20 grams of protein. "Pair this with a low calorie keto bun for a dinner that's right around 200 calories and 20 grams of protein," he says. Another great option, according to Collingwood? Chicken sausage is typically a lower calorie, lower fat alternative to pork sausage. "Many chicken sausages have interesting flavors added like apple sausage or rosemary/italian flavors," she says. However, some people find chicken sausage to be dry, "so be careful not to overcook it." 

🔥Body Booster: When shopping in the frozen food aisle, pay attention to food labels. You might be surprised that a smoothie bowl boasts significantly more calories than a frozen Twix bar. 

@thenutritionnarcFrozen foods you can eat to lose weight♬ original sound – Blake | NARC


Leah Groth
Leah Groth has decades of experience covering all things health, wellness and fitness related. Read more
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