11 Best High Protein Frozen Meals (all 25 g+ protein)

When you don’t have time to meal prep but need to get your protein in, these high protein frozen meals are perfect to have on hand. Each frozen meal provides 25 grams or more of protein.

11 Best High Protein Frozen Meals (all 25 g + Protein)

As I was searching the frozen food isle at the grocery store, I was shocked that most of the frozen “meals” I picked up only had 15 grams of protein. That is not enough protein for a meal for an active adult. If you ate one of those for lunch, then you would be starving in an hour. You would need to add a source of protein to make it more satiating. Fortunately, I found two brands that had a variety of high protein frozen meals.

How Much Protein Do You Need Daily

To make it a high protein frozen meal, I looked for 25 grams or more per serving. I picked 25 grams as the minimum because most active people need 25-30 grams minimum per meal to reach their daily protein goals. The International Society of Sports Nutrition recommends active adults consume 1.2-2.0 grams per kilogram body weight per day (g/kg/day) of protein depending on your activity level.

To calculate this for yourself:

  1. Take your weight in pounds and divide by 2.2 to get your weight in kilograms.
  2. Multiply your weight in kilograms by 1.2-2.0 (1.6 is a good starting point for most people).
  3. Now you have your daily protein goal.

Sodium in Frozen Meals

Frozen meals tend to be high in sodium. The Dietary Guidelines for Americans recommend adults limit sodium intake to 2,300 mg per day to reduce risk of hypertension and cardiovascular disease. However, the more you sweat the more sodium you need. If you exercise for 6-7 days per week for an hour each day, then 2,300 mg of sodium is usually enough to meet your needs. If you exercise longer or tend to exercise in the heat and sweat for extended periods of time, then you need to consume more sodium to replace what is lost in sweat.

If you evenly spread out your sodium intake across three meals, then aiming for around 800 mg per meal would give you about 2,300 mg of sodium per day. Some of these high protein frozen meals contain more than 800 mg. Eating one convenience meal with extra sodium is perfectly fine, yet you likely wouldn’t want to eat it every day. Be mindful of what else you eat that day to avoid excessive amounts of sodium.

Saturated Fat

Saturated fats are another nutrient to look at when reading nutrition facts labels. The American Heart Association recommends limiting saturated fat intake to 10% of your total calories, or about 20 grams of saturated fat, per day. A high intake of saturated fat can impact cholesterol levels, which can increase your risk for heart disease. Some of these meals are high in saturated fat. Eating these meals once in a while is fine. If you have high cholesterol levels, then you might prefer to eat one of the meals that is lower in saturated fat.

11 Best High Protein Frozen Meals

The two brands I found with high protein frozen meals at my Ralph’s were Healthy Choice and Realgood Foods Co.

1. Healthy Choice Max Protein Bowl Honey Sriracha Chicken

High Protein Frozen Meal: Healthy Choice Max Honey Sriracha Chicken

450 calories, 34 g protein, 53 g carbs, 9 g fiber, 11 g fat, 2 g saturated fat, 570 mg sodium

Positives: High protein and fiber, low saturated fat, and under 800 mg sodium.

2. Healthy Choice Max Protein Bowl Lemon Herb Chicken

High Protein Frozen Meal: Healthy Choice Max Lemon Herb Chicken

460 calories, 33 g protein, 50 g carbs, 6 g fiber, 14 g fat, 3.5 g saturated fat, 580 mg sodium

Positives: High protein and fiber, low in saturated fat, and under 800 mg sodium.

3. Healthy Choice Max Protein Bowl Tex Mex Chicken

High Protein Frozen Meal: Healthy Choice Max Tex Mex Bowl

430 calories, 33 g protein, 52 g carbs, 12 g fiber, 9 g fat, 2 g saturated fat, 540 mg sodium

Positives: High protein, very high fiber, low in saturated fat, and under 800 mg sodium.

4. Healthy Choice Simply Steamers Grilled Chicken and Broccoli Alfredo

High Protein Frozen Meal: Healthy Choice Simply Steamers Grilled Chicken and Broccoli Alfredo

190 calories, 28 g protein, 8 g carbs, 4 g fiber, 5 g fat, 2.5 g saturated fat, 600 mg sodium

Positives: High protein, good amount of fiber, low in saturated fat, and under 800 mg sodium.

Negatives: only 190 calories so for a meal you would want to add a carb source to provide more energy and make it more filling. Pair with pasta, rice, or potatoes.

5. Realgood Foods Co. Steak Burrito Bowl

High Protein Frozen Meal: Realgood Foods Co. Steak Burrito Bowl

390 calories, 31 g protein, 11 g carbs, 3 g fiber, 24 g fat, 14 g saturated fat, 870 mg sodium

Positives: High protein, some fiber, and around 800 mg of sodium.

Negatives: High in saturated fat.

6. Realgood Foods Co. Chicken Burrito Bowl

High Protein Frozen Meal: Realgood Foods Co. Chicken Burrito Bowl

390 calories, 33 g protein, 11 g carbs, 3 g fiber, 23 g fat, 14 g saturated fat, 920 mg sodium

Positives: High protein, some fiber, and around 800 mg of sodium.

Negatives: High in saturated fat.

7. Realgood Foods Co. Lasagna Bowl

High Protein Frozen Meal: Realgood Foods Co. Lasagna Bowl

260 calories, 25 g protein, 6 g carbs, 2 g fiber, 14 g fat, 8 g saturated fat, 910 mg sodium

Positives: High protein, some fiber, and around 800 mg of sodium.

Negatives: only 260 calories, so you may want to eat something with it to make it a more filling meal. Eat a fruit to get more fiber and carbs.

8. Realgood Foods Co. Salsa Roja Chicken Enchiladas

High Protein Frozen Meal: Realgood Foods Co. Salsa Roja Chicken Enchiladas

400 calories, 27 g protein, 27 g carbs, 18 g fiber, 28 g fat, 12 g saturated fat, 1210 mg sodium

Positives: High protein and very high fiber.

Negatives: High in saturated fat and high in sodium.

9. Realgood Foods Co.’s Chicken Enchiladas

High Protein Frozen Meal: Realgood Foods Co. Chicken Enchiladas

240 calories, 31 g protein, 9 g carbs, 3 g fiber, 10 g fat, 5 g saturated fat, 1230 mg sodium

Positives: High protein and some fiber.

Negatives: High in sodium and only 240 calories, so you may want to eat something with it to make it a more filling meal. Add a fruit with the meal to get more fiber.

10. Realgood Foods Co. Creamy Poblano Chicken Enchiladas

High Protein Frozen Meal: Realgood Foods Co. Creamy Poblano Chicken Enchiladas

450 calories, 29 g protein, 26 g carbs, 16 g fiber, 32 g fat, 20 g saturated fat, 860 mg sodium

Positives: High protein, very high fiber, and around 800 mg of sodium.

Negatives: High in saturated fat.

11. Realgood Foods Co. Cheese Enchiladas

High Protein Frozen Meal: Realgood Foods Co. Cheese Enchiladas

420 calories, 36 g protein, 9 g carbs, 3 g fiber, 28 g fat, 16 g saturated fat, 1220 mg sodium

Positives: High protein and some fiber.

Negatives: High in saturated fat and high in sodium.

Try These Quick Meal Prep Meals:

Free Meal Plan

Having trouble deciding what meals to prep for the week? Get my FREE 7-Day Meal Plan for inspiration!

Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top