Popular Frozen Foods That Help You Lose Weight, Dietitians Say


Filling your freezer with healthy foods is one of the smartest strategies you can use when trying to lose weight. Think of it this way: if you store frozen foods and lean protein, you’ll have a convenient and nutritious meal option, which means you’re less likely to have those processed snacks or grab high-protein take-out. calories.

The best of all, most foods do not lose any of their nutritional value when frozen, So you can rest assured that your body is reaping the benefits of these vitamins, minerals and other important nutrients.

That said, not all frozen foods are created equal, at least from a health standpoint. While some items can help you lose weight, others can do the exact opposite with high amounts of fat and sodium. So, if you’re looking to lose weight, here are a handful of popular frozen foods dietitians recommend adding to your grocery list.


When you need an easy weeknight dinner after a long day at work, it’s hard to beat a veggie burger. Many of them are packed with high-fiber vegetables and whole grains, and some even have a protein content comparable to that of meat. That means they’ll keep you full for hours, says Melissa Mitri, RD for Wellness Verge.

“They usually only contain 150 calories or less, which makes them a solid choice for a weight loss plan,” says Mitri. “What’s more, research shows that eating more plant-based foods can promote weight loss and overall health.”

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Frozen edamame

Frozen edamame makes a phenomenal mid-afternoon snack or a high-fiber addition to stir-fries, cereal bowls and salads. And with around 17 grams of protein per cup, it’s one of the most filling plant-based snacks. That’s what Gabbie Ricky, MS, RDN highly recommends keeping some edamame in your freezer. Did we mention that research shows high protein diets help manage your appetite and promote lasting weight loss?

frozen spinach

With little to no fat and a high fiber content, it’s no wonder spinach is a popular weight loss food. Fresh spinach can wilt within days in the refrigerator, which is why it’s a good idea to buy it frozen.

“Frozen spinach can easily be added to a number of dishes, including pastas, smoothies and soups,” says Holly Klamer, MS, Registered Dietitian Nutritionist at MyCrohn’sandColitisTeam.

A 2015 study in the Journal of the American College of Nutrition found that when overweight adults added 5 grams of spinach extract to their meals, it reduced their appetite and urge to eat for several hours. Another 2014 study in Appetite found that consuming 5 grams of spinach extract each day resulted in 43% more weight loss than a placebo. This effect can probably be attributed to thylakoids, plant membranes associated with a greater feeling of fullness, as they delay the digestion of fats.

In other words, by suppressing your appetite, spinach can help you eat less, which can lead to long-term weight loss. Here’s a major effect of eating spinach, science says.

Greek yogurt bars

When your sweet tooth hits, you’ll definitely want to have a box of these creamy treats in your freezer, says Sweet Balance Nutrition Founder Sarah Williams, MS, RD.

“Frozen Greek yogurt bars are a great low-calorie dessert option for weight loss,” she explains. “A lot of times when people are trying to lose weight they cut out sweets altogether, which usually leads to exhaustion. Instead, include small treats regularly to avoid feeling deprived during weight loss attempts. “

As an added bonus, these frozen treats often have a healthy dose of protein and gut-enhancing probiotics, since they’re made from yogurt.


It’s a good idea to keep berries in the freezer, according to Ricky, because you can add them to smoothies and baked goods without even having to thaw them.

Berries contain less sugar than many other fruits and are remarkably high in filling fiber. This might help explain why a 2015 study in Appetite found that people who received a 65-calorie berry snack ate less food in a subsequent meal than those who received candy with the same calorie content.


“Frozen shrimp are a low-calorie, high-protein food that can help you feel full long after you eat,” says Klamer.

In fact, a 3-ounce serving of shrimp contains 12 grams of protein and only 60 calories.

Try cooking, sautéing or frying frozen shrimp in the open air and adding them to tacos, salad and pasta for a more sustainable meal.

frozen salmon

Speaking of seafood, Mitri says salmon is a nutritional powerhouse that’s not only high in protein, but also in heart-healthy omega-3 fatty acids. Omega-3 fats may have an anti-inflammatory effect in the body and were shown to have a potential anti-obesity effect in 2010 Nutrients to study.

Whether you bake, pan-fry, or grill them, frozen salmon fillets can make a super salad topping or a super filling dinner dish. Pro tip: Swap beef for salmon for a healthier homemade burger.

cauliflower rice

Cauliflower ‘rice’ only has 29 calories and 4.7 grams of carbohydrate per 100 gram serving, making it a great rice swap for weight loss.

“You can easily add cauliflower rice to stews, casseroles and even as a replacement for traditional rice in any dish you will typically serve,” says Trista Best, RD at Balance One Supplements. “Frozen cauliflower rice is probably the most versatile and convenient of all. It cooks in minutes and provides almost as many nutrients as its fresh counterpart.”

If you find it hard to come to terms with the idea of ​​cauliflower in rice, Ricky suggests replacing half of your traditional rice with this low-carb alternative.

For even more weight loss tips, read this below:


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