Pre-packaged meals, more commonly known as microwave dinners, have a dichotomous reputation. On one hand, they are convenient, easy to prepare and you get a meal in a matter of minutes. On the other hand, a huge chunk of those available in the market are not so healthy. However, healthy ones do exist—if you know where and how to look.
Pros and Cons of Microwave Dinners
Pre-made meals are available everywhere from groceries, to restaurants and cafes, to online sellers. Here are some pros and cons of microwave dinners you may want to consider.
Pros:
- Quick and easy to prepare
- Time-saving and energy-saving
- More gourmet than what was previously available
- Wide variety of meal options
Cons:
- Extra preservatives
- Lower amount of nutrients
- Portion sizes aren’t always consistent
- Microwaving can dry food out easily
What to Look for When Buying the Best Microwave Dinner Options
With the pros and cons in mind, here’s a short list to refer to when you’re buying the best microwave dinners:
- Calories: 250 (light meal) to 600 (full meal)
- Saturated fat: under 4 grams
- Fiber: at least 5 grams of fiber
- Fat: 10–18 grams
- Sodium: Less than 800 milligrams
- Protein: 10–20 grams
- Vitamins/minerals: at least 10% of the recommended daily value (says on box)
The Healthiest Microwave Dinners
Here are some handpicked healthy microwave dinner brands and their best options:
Amy’s: Gluten Free Cheddar Burrito
Nutrition: 260 calories; 9g protein; 430 mg sodium; 9g fat; 37g carbs
Kashi: Mediterranean Thin Crust Pizza
Nutrition: 290 calories; 15g protein; 640 mg sodium; 9g fat; 37g carbs
Evol: Fire Grilled Steak
Nutrition: 400 calories; 20g protein; 520 mg sodium; 18g fat; 40g carbs
Healthy Choice: Lemon Pepper Fish
Nutrition: 330 calories14g protein530 mg sodium4g fat59g carbs
Lean Cuisine: Asparagus & Cheese Ravioli
Nutrition: 260 calories; 9g protein; 610 mg sodium; 7g fat; 40g carbs
Luvo: Chicken & Harissa Chickpeas
Nutrition: 310 calories; 19g protein; 460 mg sodium; 12g fat; 32g carbs
Smart Ones: Slow-Roasted Turkey Breast
Nutrition: 210 calories; 22g protein; 690 mg sodium; 5g fat; 22g carbs
Saffron Road: Thai Basil Chili Tofu with Basmati Rice
Nutrition: 340 calories; 10g protein; 320 mg sodium; 12g fat; 50g carbs
Artisan Bistro: Wild Salmon with Pesto, Vegetables, and Brown Rice
Nutrition: 310 calories; 16g protein; 370 mg sodium;18g fat; 21g carbs
Fuel: Chicken Marsala
Nutrition: 660 calories; 95g protein; 690 mg sodium; 10g fat; 40g carbs
The Unhealthiest Brands
On the flip side, here are some not-so-healthy brands you may want to shy away from.
Marie Callender’s: Cheesy Chicken & Bacon Pot Pie
Nutrition: 1040 calories; 32g protein; 1480 mg sodium; 62g fat; 82g carbs
Stouffers: Fettuccini Alfredo
Nutrition: 630 calories; 15g protein; 840 mg sodium; 35g fat; 63g carbs
Banquet: Extra Helping Salisbury Steak Dinner
Nutrition: 646 calories; 2,363 mg sodium; 5g fat
Jimmy Dean: Breakfast Bowls – Pancakes and Syrup and Sausage Links
Nutrition: 710 calories; 1,000 mg sodium; 34g fat
Hungry Man: Country Fried Chicken
Nutrition: 960 calories; 18g protein; 2,869 mg sodium; 45g fat; 54g carbs
With the high demand for pre-made and microwavable meals increasing, exposure to them is inevitable. As such, it’s wise to make informed decisions and find products with good quality and the best nutrition available. But it’s important to remember that even when selecting the healthiest of microwave dinners, it’s best to limit the number of times you consume these meals and try to eat fresh foods whenever you can.
