OPTAVIA approved frozen meals are pre-cooked and pre-packaged options that can be used as either Lean and Green meal alternatives or OPTAVIA Fueling substitutes, fitting within the guidelines of the OPTAVIA diet. Nutritionally, OPTAVIA-approved frozen meals are typically low in calories (often around 250–400 calories per serving), high in protein (ranging from 15–30 grams per serving), and low in carbohydrates, with some options having as few as 6 grams of net carbs.
While OPTAVIA itself does not offer frozen meals, their ready-to-eat "Flavors of Home" meals are fully cooked and can be stored in the refrigerator for several months. Although these meals are calorie-controlled, high-protein, and low-carbohydrate, they can be expensive, with a box of six meals costing $31.50 ($5.25 per meal).
So, what are the best OPTAVIA-approved frozen dinners? Options include meatballs, turkey meatballs, frozen chicken, frozen pizza, and other similar meals widely available at stores like Walmart, Costco, or Target. While OPTAVIA doesn't endorse, promote, or require frozen meals as part of their 5&1 plan (and it's generally healthier to prepare your own Lean and Green meals), they can be a convenient and cost-effective option for those short on time. Are frozen meals healthy? It depends. A 2015 study from Newcastle University, published in the Appetite journal, found that while the overall nutritional profile of supermarket ready-meals isn't ideal, healthier options do exist, particularly among those marketed as "healthier."
If you're unsure where to start with OPTAVIA or need personalized guidance, we at Optimal Weight Plan can help! Our team of experienced OPTAVIA coaches can assist you in choosing the right plan and creating a customized weekly meal list.
The following are the top 7 OPTAVIA-approved frozen foods.
1. Healthy Choice Grilled Chicken & Broccoli Alfredo
Grilled Chicken & Broccoli Alfredo from Healthy Choice is an approved frozen meal on OPTAVIA due to its balanced nutritional profile. This meal, ideal for quick, convenient dining, can be used as a Lean & Green meal or as a fueling alternative. It contains 4 grams of fiber, 28 grams of protein, 8 grams of carbohydrates, and 190 calories per serving.
Pros: Great taste, high protein, and fiber content.
Cons: You may need to pair with additional protein or adjust other meals to maintain dietary balance.
2. Lean Cuisine Steak Portabella
Lean Cuisine Steak Portabella is an OPTAVIA-approved frozen dinner. This meal features pre-seasoned beef in a flavorful broth, making it a convenient and tasty option. It's approved on OPTAVIA because it contains 160 calories, 13 grams of carbs, and 18 grams of protein, providing a balanced, high-protein, low-calorie alternative to traditional meals.
3. Veggies Made Great Spinach Egg White Frittata
Veggies Made Great Spinach Egg White Frittata is OPTAVIA-approved due to its low calorie count (70 calories per serving), high protein content (5 grams), and 4 grams of net carbs, aligning with the 5 and 1 plan's nutritional guidelines. This frozen meal is a blend of egg whites, spinach, tomatoes, onions, bell peppers, and mozzarella cheese. Ideal for a quick and easy OPTAVIA Fueling alternative or mid-day snack, this frittata is especially handy for busy individuals on the OPTAVIA plan who need a grab-and-go option.
4. Amy's Margherita Pizza
Amy's Margherita Pizza is one of the most OPTAVIA-friendly frozen pizzas available because it's made with organic tomatoes, fresh mozzarella, and a hand-stretched crust — no artificial ingredients. At 11 grams of protein per serving and a moderate calorie count, it works well as an occasional Lean and Green meal alternative when you want something satisfying without cooking from scratch. It's vegetarian, non-GMO verified, and widely available online and in stores.
5. Real Good Foods Low Carb Chicken Nuggets
Real Good Foods Low Carb Chicken Nuggets are OPTAVIA-approved because they are low in calories (170 per serving), high in protein (23 grams per serving), and low in carbohydrates, fitting well within the OPTAVIA diet guidelines. These nuggets are made of 100% chicken breast coated with chickpea flour, offering a healthier alternative to traditional chicken nuggets.
When to enjoy: Ideal as a Lean and Green meal, a quick snack, or even as a protein boost for breakfast. Coming in at only $7.98 per bag, at $1.60 per serving, it's a great OPTAVIA Fueling (or snack) alternative, free from unhealthy fillers and preservatives.
6. Bettr Bowl Lemon Cilantro Chicken Burrito Bowl
Bettr Bowl's Lemon Cilantro Chicken Burrito Bowl is an excellent OPTAVIA-friendly frozen meal choice, packing 22 grams of protein per bowl with lemon-seasoned white chicken, jasmine rice, fresh cilantro, and Mexican-style cheese. It's gluten-free, made without antibiotics, and contains no trans fat per serving — fitting well as a Lean and Green meal alternative when you're short on time. At 9 ounces per bowl it's a satisfying single-serving option.
7. Scott & Jon's Garlic Butter Shrimp Rice Bowl
Scott & Jon's Garlic Butter Shrimp Rice Bowl is OPTAVIA-approved as a Lean and Green meal due to its balanced macronutrient profile and portion control. This frozen meal features tender shrimp tossed with garlic butter, rice, sweet tomatoes, and bell peppers — all in one microwaveable bowl. With 16 grams of protein and 250 calories, it's best enjoyed as a Lean and Green meal for lunch or dinner when you need a quick and convenient option, or as a base for adding extra protein.
How To Find OPTAVIA-friendly Frozen Meals at the Grocery Store?
To find OPTAVIA-friendly frozen meals on your next grocery shopping trip, follow these steps.
- Watch Out for Calories: Choose OPTAVIA-friendly frozen meals with the right amount of calories for your needs. If you want an OPTAVIA Fueling substitute, opt for one with 150 calories or less. For a Lean and Green ready meal, select one with 400 calories or less.
- Look for Nutrient-Dense Foods: Seek out frozen meals that are rich in nutrients like fiber, protein, vitamins, and minerals. These meals help keep you full and satisfied, providing more nourishment than those high in empty calories.
- Check the Ingredient List: Read the ingredient list to ensure the meal is made with whole, real foods rather than processed or artificial ingredients.
- Check Sodium Content: Ideally, choose frozen meals that have less than 600 mg of sodium per serving.
OPTAVIA-approved frozen meals won't have the OPTAVIA logo on the packaging, unlike Weight Watchers or Whole30 foods. Check the ingredient list to ensure it aligns with the OPTAVIA weight loss guidelines for lean protein, healthy fats, and low carbohydrates.
What Are Some Affordable Frozen Meals that fit the OPTAVIA Diet Food List?
Affordable frozen meals that fit the OPTAVIA diet food list often fall into the "lean and green" category, emphasizing lean protein and non-starchy vegetables. Some options include:
- Healthy Choice Power Bowls: Many of these bowls feature lean protein sources like chicken or fish with vegetables and whole grains, aligning with OPTAVIA's recommendations.
- Lean Cuisine: Look for options labeled "Favorites" or "Comfort" which tend to have higher protein and lower carbohydrate content compared to other Lean Cuisine meals.
- Bird's Eye Steamfresh: Their vegetable medleys and protein blends can be combined to create OPTAVIA-compliant meals.
- Store-brand frozen meals: Many grocery stores offer their own brands of frozen meals, some of which may align with OPTAVIA guidelines. Check the nutrition labels for protein, carbohydrate, and fat content to ensure they fit the plan.
Can OPTAVIA-approved Frozen Meals Help with Weight Loss?
Yes, OPTAVIA-approved frozen meals can help with weight loss. These meals are specifically designed to be low in calories and nutrient-dense, promoting a calorie deficit necessary for weight loss. Additionally, a 2022 study published in Nutrients found that many ready-made meals (49%) meet recommended sodium targets (Davies et al., 2022), which can further support weight management and overall health. To ensure variety, rotate through different OPTAVIA-approved frozen meals and incorporate fresh, low-calorie fruits and vegetables for added nutrients and flavor.
How Can an OPTAVIA Coach Help Me Choose the Best Frozen Meals for My Diet?
An OPTAVIA coach can be a valuable resource for personalizing your meal plan. They can consider your individual needs, preferences, and goals, helping you navigate the variety of OPTAVIA-approved frozen meals and suggesting options that align with your dietary restrictions or health conditions. A coach can also provide guidance on incorporating frozen meals into a balanced, sustainable eating plan for long-term success. If you're interested in learning more about how an OPTAVIA coach can support your weight loss journey, consider booking a free consultation with one of our qualified professionals.
