Keto On A Budget: Frozen Meals For Weight Loss

The keto diet is a very high-fat, very low-carb diet that can be challenging to stick to due to the intensive meal planning required. As a result, many people turn to quick options such as frozen meals. However, finding keto-friendly frozen meals can be tricky as many contain high levels of carbs, sugars, sodium, and artificial additives.

When choosing a keto-friendly frozen meal, it is best to opt for those with minimal processing and high-quality ingredients. Aim for meals with less than 10 grams of net carbs and minimal added sugars, saturated fats, and sodium. Some brands known for offering keto-friendly frozen meals include Atkins, Realgood, Quest, and Healthy Choice.

- Grilled Chicken & Broccoli Alfredo by Healthy Choice

- Veggie Cakes by Garden Lites Superfood Blends

- Four Cheese Frozen Thin Crust Pizza by Quest Nutrition

- Chicken Enchiladas by Realgood Foods Co.

- Meatballs by Earth's Best Baked Mini

- Alaskan Keta Salmon Fillets by Simply Balanced Frozen

- Rainbow Trout with Salsa Verde by Whole Foods Market

- Chicken Tandoori with Spinach by Tandoor Chef

- Stuffed Chicken Cordon Bleu by Realgood Foods Co.

- Barramudi with Mango Sriracha Chutney by LoveTheWild

- Chicken & Maple Breakfast Sausage by Applegate Farms

- Shiitake Mushroom Chicken by Trader Joe's

- Stuffed Chicken Broccoli & Cheese by Realgood Foods

- Grilled Chicken Pesto & Vegetables by Healthy Choice

- Comfort Steak Portabella by Lean Cuisine

- Chicken & Vegetable Stir Fry by Healthy Choice

- Cauliflower Crust Veggie Pizza by Realgood Foods

- Salmon Burgers by Trader Joe's

- Crab Cakes by Trader Joe's

Keto-friendly frozen meals can be purchased from Amazon, Target, Trader Joe's, Walmart, and Whole Foods

When following a keto diet, it's important to keep your carbohydrate intake to a minimum. This can make meal prep challenging, and that's where frozen meals can come in handy. While not all frozen meals are created equal, there are some keto-friendly options available at various retailers, including Amazon, Target, Trader Joe's, Walmart, and Whole Foods.

Amazon, through its Whole Foods Market brand, offers a range of keto-friendly products, including snacks, chips, salsas, dips, and supplements. They also provide a 7-day keto-friendly meal plan and a handy grocery list to make shopping a breeze.

Target has a variety of keto-friendly frozen meals, such as the Healthy Choice Grilled Chicken & Broccoli Alfredo, which is low in carbs and provides a generous serving of protein.

Trader Joe's offers a selection of low-carb frozen foods, including their Shiitake Mushroom Chicken, Just Grilled Chicken Strips, and Cauliflower & Broccoli or Carrot & Pea Vegetable Patties. Their Cauliflower Rice Stir Fry and Broccoli and Kale Pizza Crust are also great options for keto dieters.

Walmart carries the RealGood Foods Co. brand, which offers keto-friendly options like the Creamy Spinach Artichoke Chicken and Real Beef Enchiladas.

Whole Foods Market has keto-friendly frozen meals like the Rainbow Trout with Salsa Verde, which is high in protein and vitamin B, and the Tandoor Chef Chicken Tandoori with Spinach, a tasty Indian dish that's low in carbs.

It's important to remember that even if a product is labeled "keto," it may not be the healthiest option. It's always a good idea to check the nutrition labels and aim for meals that are low in carbs, added sugars, and sodium, while favoring those with unsaturated fats and lean proteins.

Frozen meals are convenient and can be a healthy choice for lunch or dinner

When preparing frozen meals, it is important to note that almost any type of food can be frozen, but some foods reheat better than others. Cauliflower rice, meat, and meals with sauce tend to freeze and reheat well. It is also important to use airtight containers that are safe for freezing and to label the meals with their names, use-by dates, and total carbs per serving.

• Meatloaf and mashed cauliflower: This classic comfort food can be made in an Instant Pot using lean ground beef and served with garlic cauliflower mash.
• Steak and Brussels sprouts: Cook steak in an air fryer and add pan-fried Brussels sprouts, which have 3g net carbs per serving.
• Chicken Parmesan Alfredo: Cover zucchini noodles and grilled chicken with homemade Alfredo sauce and add broccoli for a high-fiber, low-carb option.
• Green chicken enchilada: Put slow-cooker salsa verde chicken on a bed of cilantro lime cauliflower rice for a tasty taco alternative.
• Keto pasta-less lasagna: This zesty tomato sauce and cheese topping taste like lasagna without the carbs.
• Chicken and cauliflower rice: Use crockpot chicken legs and thighs with garlic cauliflower rice for a classic, comforting meal.

It's important to check the nutritional value of frozen meals to ensure they're keto-friendly

Carb Content

The keto diet is a very low-carb, high-fat diet, and sticking to 20-50 grams of carbohydrates per day is essential to achieving ketosis, a metabolic state where your body burns fat instead of carbs. Many frozen meals are high in carbs, so checking the nutrition labels is vital. Look for meals with 9 or fewer grams of net carbs, which is the total carbohydrates minus fiber. Some brands known for their low-carb options include Atkins, Realgood, and Quest.

Ingredient Quality

Not all keto-friendly frozen meals are made with the same ingredient quality. Some may be highly processed and contain additives or preservatives, while others may use higher quality, minimally processed ingredients. Opt for meals made with organic produce, grass-fed beef, or wild-caught seafood whenever possible. While these options may be more expensive and less accessible, they align better with a healthy keto diet.

Sodium and Added Sugar Content

In addition to carb content, it's important to consider the sodium and added sugar levels in frozen meals. Aim for options with no added sugars and sodium content below 30% of the daily value. High sodium intake can be detrimental to your health, especially if you have high blood pressure.

Portion Size

Pay attention to the portion sizes listed on the nutritional labels. Some frozen meals may contain more than one serving, so adjust your consumption accordingly to stay within your desired carb limit.

"Dirty" vs. "Clean" Keto Ingredients

It's worth noting the difference between "dirty" and "clean" keto ingredients. While "dirty" keto ingredients like bacon and pork rinds are rich in saturated fat and sodium, "clean" keto ingredients include plant-based fats and lean proteins. Opting for "clean" keto options will provide a more well-rounded and nutritious diet.

In summary, checking the nutritional value of frozen meals is crucial to ensuring they align with your keto diet. Look beyond the carb content and consider the quality of ingredients, sodium and sugar levels, portion sizes, and the type of keto ingredients used. By making informed choices, you can enjoy the convenience of frozen meals while staying on track with your keto diet.

Keto-friendly frozen meals can be made at home and stored in the freezer

The keto diet is a very high-fat, very low-carb diet. To stay in ketosis, a metabolic state in which your body primarily burns fat instead of carbs, you need to stick to 20-50 grams of carbohydrates per day. As planning meals on this diet can be intensive, frozen meals can be a convenient option. However, many frozen meals are highly processed and high in salt and carbs, so it's important to choose carefully.

Chicken and Broccoli Alfredo

This meal, recommended by dietitian Erin Palinski-Wade, is low enough in carbs to fit into the keto lifestyle. It's an ultra-creamy way to get a massive protein boost (27 grams!). You can buy this meal from Healthy Choice for around $4.

Garden Lites Superfood Blends Frozen Veggie Cakes

These veggie cakes, packed with superfood veggies like broccoli, cauliflower, and kale, are an excellent way to get your daily dose of keto-compliant vegetables. You can easily microwave these produce-packed 'cakes' and enjoy them as a keto-friendly snack or pair them with a Morning Star Farms Grillers Original burger for a low-carb, plant-based keto meal.

Quest Nutrition Four Cheese Frozen Thin Crust Pizza

One serving (or half) of this thin-crust pizza has only six carbs and a whopping 27 grams of protein. It is a little high in sodium, so be sure to keep your sodium intake low throughout the rest of the day. You can buy this pizza for around $6.

Realgood Foods Co. Chicken Enchiladas

Gluten-free tortillas make these enchiladas low-carb enough for lunch or dinner. Thanks to the chicken, there’s 20 grams of protein, and they won’t max you out on sugar or saturated fat, either. You can buy these enchiladas from Realgood Foods Co. for around $6.

Simply Balanced Frozen Alaskan Keta Salmon Fillets

Salmon is a hearty, keto-friendly fish. These frozen fillets make it super easy to whip up a meal rich in protein and omega-3 fatty acids without the carbs.

Trader Joe's Crab Cakes

These crab cakes have only three net carbs and zero saturated fat, but a high 13 grams of protein. At just $8 for two cakes, they are an excellent low-carb option.

You can prepare these meals in large batches and store them in your freezer. That way, you'll always have a convenient and keto-friendly option when you're short on time or don't feel like cooking.

Some keto-friendly meals include Chicken Parmesan Alfredo, Green Chicken Enchilada, and Meatloaf and Mashed Cauliflower

Frozen meals can be a convenient option for those on the keto diet, which involves eating very few carbohydrates and a lot of fat. However, finding keto-friendly frozen meals can be challenging, as many frozen options are highly processed and high in carbohydrates.

Some keto-friendly frozen meals include:

Chicken Parmesan Alfredo

Healthy Choice Simply Steamers Grilled Chicken and Broccoli Alfredo is a keto-friendly frozen meal option. This dish features grilled chicken and broccoli in an Alfredo cream sauce, and it contains fewer processed ingredients than other frozen meals. It has 4 grams of net carbs per container (259 grams).

Green Chicken Enchilada

RealGood Foods offers keto-friendly frozen meals, including a line of enchiladas. Their Green Chicken Enchilada is made with a chicken and cheese tortilla and sauce with no added sugar. It is also gluten-free and packed with protein. This meal has 3 grams of net carbs per serving (2 enchiladas/133 grams).

Meatloaf and Mashed Cauliflower

Atkins offers several keto-friendly frozen meals, including meatloaf and mashed cauliflower. While their meals are not made with the highest quality ingredients, they are free of artificial additives. This meal has 8 grams of net carbs per serving (9 oz/255 grams).

Frequently asked questions