5 Healthy Frozen Lunches to Buy at Trader Joe’s

Danielle Omar, RD
by Danielle Omar, RD
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5 Healthy Frozen Lunches to Buy at Trader Joe’s

The Trader Joe’s frozen aisle is a favorite for creative meals, snacks, desserts and more. To save you from flipping over every package to find the nutrition facts, we’ve pulled together five frozen entree options packed with proteinfiberwhole grains and veggies so you can stash them at home or in the office freezer for your busiest days.

While these lunches are a great healthy option in a pinch, most frozen meals contain more sodium than a home-cooked entree, so be sure to balance prepared foods with lower sodium, home-cooked meals throughout the day.

Why it made the cut: This stew offers tons of protein from lean seafood that cooks quickly in the tomato soup base, making for a savory and satisfying meal. Each serving of stew has 25 grams of protein and just 210 calories and 6 grams of fat. Pair it with fiber-rich, whole-grain bread for a comforting, filling lunch that tastes like you splurged at a nice restaurant.

Why it made the cut: While cheese-stuffed pasta isn’t necessarily the first thing that comes to mind when looking for a healthy meal, Trader Joe’s manages to make this “Reduced Guilt” version a satisfying entree. Each container packs 20 grams of protein and 8 grams of fiber into a 270-calorie entree with just 7 grams of fat. Serve this meal along with a side salad for extra veggies and you’ve got a comforting meal that’s surprisingly light.

Why it made the cut: Cauliflower rice is the star in this vegan bowl filled to the brim with veggies. Satisfying frozen vegan meals are hard to come by, but this lunch fits the bill with cauliflower, chickpeas, kale, tofu and a savory tahini sauce. It contains 8 grams of fiber and 13 grams of protein for 280 calories.

Why it made the cut: This lunch features a hearty piece of omega-3 rich salmon plus satisfying pasta and veggies so you get all three key macros. The meal is well-rounded, with 24 grams of filling protein and 3 grams of fiber for just 350 calories. It’s also lower in sodium than most frozen meals, clocking in at just 310 milligrams.

Why it made the cut: This bowl packs whole grains, beans, veggies, chicken and cheese into a hearty meal with 22 grams of satisfying protein, 9 grams of fiber and just 370 calories. It’s also gluten-free, making it a good choice for people with food sensitivities. It’s every bit as comforting as your favorite burrito, without the long lines or over-the-top portion sizes.

About the Author

Danielle Omar, RD
Danielle Omar, RD

Danielle is an integrative dietitian, culinary nutritionist, author and consultant, frequently lending her love of creating to high-profile food and nutrition media outlets. She’s a regularly featured blogger and founder of foodconfidence.comwhere she inspires men and women on their journey to become their healthiest self. Connect with her on Instagram and Facebook.


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