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Let's be honest, by the time it is evening, the version of you who planned a farm to table dinner has already been replaced by your real version who only needs to sit down. But before you reach for the delivery app, take a minute to look at your freezer. The era of salt laden, soggy TV diners are over now. Today, the frozen aisle of the supermarket makes for a goldmine with some of the most healthy frozen foods that offer you clean nutrients, and can hit your plate in just five minutes. So, get ready to reclaim your evening without sacrificing your health. Here’s for you to dive into the ultimate freezer staple for a faster and fitter you.
Why frozen is the new fresh for healthy eaters
For years we have been told that fresh is the best. However, unless you are picking kale directly from a backyard garden, that produce which you think is fresh at the grocery store is likely to have spent days, or even weeks in transit, losing out on essential vitamins every hour that it sits under fluorescent lights.
So, here’s why your freezer is actually the most high-tech health tool in your kitchen-
Nutrient lock-in- Flash freezing at harvest helps preserve vitamins that fresh produce often loses during transit and storage.
Zero additives- The cold acts as a natural preservative, eliminating the need for chemicals or high sodium.
Peak ripeness- Fruits and vegetables are frozen at their nutritional best, not ripened prematurely in a truck.
Zero food waste- You only cook what you need.
Year round quality- You get high quality, antioxidant rich produce regardless of the season or your location.
Budget friendly- Frozen staples are consistently cheaper than fresh counterparts and have a much longer shelf life.
Healthy frozen meals that make cooking a 5-minute job
Cooking does not have to be a choreographed production of chopping, sauteing, and scrubbing. In fact, some of the healthiest, and most nutrient dense ingredients on the planet are sitting in the freezer aisle right now, pre-prepped and ready to serve. By stocking these essential healthy frozen foods, you can assemble a chef quality, dietician approved meal in less time than it takes to scroll through a delivery app.
1. Frozen riced cauliflower and grain blends
Forget the 40 minute wait for a pot of rice to boil with this frozen meal. One of the best frozen foods, these nutrient dense bases steam in their own bag in just 90 seconds. This makes for a fluffy, and fiber rich foundation for any meal without the heavy carb load or the messy cleanup.
2. Wild caught pre-portioned shrimp
Shrimp is definitely the undisputed kind of fast protein. A great option for a healthy frozen meal, it thaws in a few minutes and sears in even less time. Keeping a bag in your freezer means that you are always moments away from a high protein, low calorie garlic shrimp scampi that can rival any restaurant.
3. Steam-in-bag Mediterranean medleys
Ditch the cutting board and vegetable peeler for this healthy frozen meal. These colourful mixes of zucchini, bell peppers, and eggplant are flash frozen at peak ripeness, ensuring that you get a crunch and a hint of antioxidants in every bite with zero chopping required.
4. Organic shelled edamame
This healthy frozen food makes for the ultimate no cook plant protein for the busy health enthusiasts. Simply heat and toss these vibrant green beans into a bowl for an instant boost of complete protein and iron. No soaking, draining, or simmering required.
5. Global power bowls
One of the best frozen foods out there, these are modern upgrades to the old-school TV dinner. Look for bowls that feature antibiotic free chicken and chickpeas drenched in authentic, anti-inflammatory spices like turmeric and ginger, offering a gourmet global feast that goes from freezer to fork in under five minutes.
6. Pre-cooked chicken strips
The ultimate time saver frozen meal, these strips provide high quality lean protein that only requires a quick thaw or microwave. They turn a bag of frozen stir fry vegetables into a complete, muscle building meal in exactly four minutes.
7. Turkey or veggie sliders
Look for high protein, and low filler patties that can be pan seared or air fried directly from the freezer. Pair one with a pre-cut frozen veggie mix for a balanced and satisfying dinner that feels like a weekend treat.
How to build a quick and balanced healthy frozen meal
Making cooking obsolete does not mean eating random snacks, but it is about assembly, not alchemy. To stay full and energised, use this simple 1-1-1 rule to build a perfect plate directly from your freezer.
The base (Fiber and carbs)- Start with a cup of frozen quinoa, brown rice, or riced cauliflower.
The power (Protein)- Add a palm sized serving or pre-cooked chicken strips, wild caught shrimp, or shelled edamame.
The colour (Micronutrients)- Fill the rest of your bowl with a handful of frozen stir fry veggies or Mediterranean greens.
Pro tip- One heated, add one fresh finisher from your pantry, like a squeeze of lime, a dollop of hummus, or sprinkle of red pepper flakes to brighten the flavours and give your 5-minute meal a gourmet feel.