There’s an old cliche that says if you’re looking for love, forget about the singles bars. The real action is in the frozen foods aisle of your supermarket, where men and women unencumbered by domestic attachment (and, presumably, cooking skills) gather to hunt down the evening’s meals.

While we’re not sure the freezer section can quite hold a candle to Tinder, we do know one thing: finding foods you can love—and that will love you back—truly is possible, if you know what to look for. And microwave meals aren’t as nutritionally destitute as you might think—in fact, they can lead to quick weight loss: A 2014 study in the Journal of the Academy of Nutrition and Dietetics found that when you opt for a frozen meal from the grocery store, you’ll consume an average of 253 fewer calories and 2.6 less grams of saturated fat per day than if you stopped at a fast food joint.

Whether you’re serious about nutrition or just cruising the frozen food scene looking for Mr. Hot Pockets, we’ve got the lowdown on the best options in your supermarket. The researchers of Eat This, Not That! put on their mittens and reached deep into the freezer section to find the 46 best frozen food entrees. And to blast even more fat, don’t miss these essential 40 Ways to Lose 4 Inches of Body Fat!

You want to start every morning with a healthy dose of protein (think 10 grams and up) and a belly-filling boost of fiber (try for 5 grams and up). The dishes we chose here meat at least one of those criteria.

(1 bowl, 198 g) 240 calories, 8 g fat (3.5 g saturated), 720 mg sodium, 19 g carbohydrates, 2 g fiber, 22 g protein

As we said, an ideal breakfast includes a substantial load of protein, and this bowl has that nailed. Protein accounts for 40 percent of the calories, which increases your odds of making it to lunch without snacking. Blast even more fat by mixing and matching these essential 29 Best-Ever Proteins for Weight Loss!

(2 waffles, 72 g) 150 calories, 5 g fat (0.5 g saturated), 340 mg sodium, 25 g carbohydrates, 6 g fiber, 4 g protein

Blueberries figure prominently in these first-rate waffles, explaining the huge hit of fiber. You’ll also get nearly half a day’s worth of whole grains—without the artificial colors you’ll find in Eggos.

(1 sandwich, 113 g) 210 calories, 6 g fat (2.5 g saturated), 510 mg sodium, 27 g carbohydrates, 2 g fiber, 13 g protein

This is a lean protein machine. Thank the bacon, one of the leanest meats at the breakfast table. And speaking of breakfast muffins, see where one American McClassic lands on our essential new list, Every Menu Item at McDonald’s—Ranked!

(2 waffles, 72 g) 150 calories, 5 g fat (0.5 g saturated), 340 mg sodium, 25 g carbohydrates, 7 g fiber, 4 g protein

Kasi does waffles right: These are the most fiber-packed waffles in the freezer.

(1 pastry, 2.11 oz) 160 calories, 3.5 g fat (0 g saturated), 110 mg sodium, 29 g carbohydrates, 2 g fiber, 4 g protein

Say hi to the thinking parent’s smarter Pop Tart. The latter has high fructose corn syrup, regular old corn syrup and sugar among the ingredients, with less than 2% of dried fruit. Amy’s has apples as the second ingredient, and is sweetened with a touch of cane sugar and juice. For more slimming swaps that’ll allow you to carbo-load, guilt-free, don’t miss these 25 Best Carbs for Weight Loss.

(1 burrito, 170 g), 270 calories, 8 g fat (1 g saturated), 540 mg sodium, 38 g carbohydrates, 6 g fiber, 12 g protein

Black beans are one of the healthiest foods on the planet—and this burrito’s packed with ’em.

If you find one with more than 10 grams of protein per serving, and 500-800 mg of sodium, then who needs Domino’s for their cheat meals?

(⅓ pie, 113 g) 150 calories, 9 g fat (4.5 g saturated), 660 mg sodium, 28 g carbohydrates, 4 g fiber, 14g protein

This pie features more pesto than cheese, which means you end up with more monounsaturated fat from olive oil than saturated fat from dairy. That’s a healthy swap.

(4 pieces, 88 g) 200 calories, 6 g fat (2.5 g saturated), 340 mg sodium, 28 g carbohydrates, 2 g fiber, 7 g protein

Not a perfect snack, but still decent for a non-diet pizza product. You’d be better off indulging in these 50 Snacks With 50 Calories or Less.

(1 pie, 167 g) 420 calories, 17 g fat (6 g saturated), 720 mg sodium, 49 g carbohydrates, 3 g fiber, 18 g protein

For the rare times when you allow yourself the privilege of eating a whole pizza, this is exactly where you should turn.

(⅓ pie, 125 g) 320 calories, 16 g fat (6 g saturated), 800 mg sodium, 31 g carbohydrates, 1 g fiber, 15 g protein

Newman’s skips the nitrates and nitrites with its pepperoni. Click here for The Ultimate Weight-Loss Pizza Topping Guide!

(⅓ pie, 132 g), 270 calories, 6 g fat (1 g saturated), 320 mg sodium, 40 g carbohydrates, 5 g fiber, 13 g protein

Tofurky’s lactose-free “cheese” is made using protein, flour, and oils.

(⅓ pie, 109 g) 240 calories, 5 g fat (2 g saturated), 510 mg sodium, 36 g carbohydrates, 2 g fiber, 11 g protein

They snuck broccoli and carrots into the crust. Clever devils! And still curious about how these compare to takeout? Don’t miss our special report: Every Menu Item at Domino’s—Ranked!

(1 entrée, 283 g) 280 calories, 6 g fat (1.5 g saturated), 470 mg sodium, 38 g carbohydrates, 6 g fiber, 19 g protein

Small savings in everyday choices is the key to sustainable weight loss. A simple savings of
20 calories every day adds up to 2 pounds a year. That’s 20 pounds over the course of a decade—and no more love handles. With less calories than most other frozen chicken dishes, this will get you there.

(1 package, 213 g) 250 calories, 6 g fat (2.5 g saturated), 500 mg sodium, 38 g carbohydrates, 1 g fiber, 9 g protein

Diffuse the comfort food’s flab-producing potential by opting for this light rendition. It has less fat than most pizzas, even.

(1 package, 258 g) 230 calories, 6 g fat (3 g saturated), 690 mg sodium, 33 g carbohydrates, 3 g fiber, 11 g protein

Swap out white sauce for red sauce and you’ll save a few hundred calories per serving every time. For more easy tips and tricks, don’t miss these 50 Ways to Lose 10 Pounds—Fast

(1/2 package, 340 g) 400 calories, 16 g fat (4 g saturated), 860 mg sodium, 44 g carbohydrates, 4 g fiber, 20 g protein

After pasta, the first two ingredients are broccoli and chicken. That’s exactly what you want to see in your ingredients list.

To shrink your belly, go small with shrimp. Just skip the cocktail sauce—and avoid tilapia.

(3 oz) 50 calories, 0.5 g fat, 330 mg sodium, 10 g protein

Unadulterated shrimp are among the leanest sources of protein on the planet. (And guys (or the ladies who love them), speaking of protein, you’ll want to read this list of the 30 Best Proteins for Your Penis.)

(6 shrimp, 4 oz) 240 calories, 11 g fat (3 g saturated), 330 mg sodium, 12 g protein

These shrimp have also been tossed in butter. The difference is quantity; here it’s a light bath, but in SeaPak’s scampi it’s a tidal wave.

*(1 burger, 91 g) 110 calories, 5 g fat (1 g saturated), 340 mg sodium, 16 g protein(

Toss this on the grill, then sandwich it between a toasted bun with arugula, grilled onions, and Greek yogurt spiked with olive oil, garlic, and fresh dill. Pair it with one of these 20 Best-Ever Fat Burning Soups.

(1/2 package, 198 g) 200 calories, 1 g fat (0 g saturated), 640 mg sodium, 12 g protein

American interpretations of Asian cuisine tend to be high in sodium, but this solid blend of fiber and protein more than makes up for it.

High in protein and always lean, chicken is our go-to in the frozen aisle—just be careful of what it’s sauced in, especially if you see sugar in the ingredients. That’s how the calorie count gets jacked up. Enjoy, and also eat these 25 Best Foods for a Toned Body.

(1 bowl, 255 g) 260 calories, 3 g fat (0 g saturated), 560 mg sodium, 43 g carbohydrates, 3 g fiber, 14 g protein

Evol’s teriyaki bowl is made with brown rice, free-range chicken, and enough produce to meet 90 percent of your day’s vitamin A needs.

*(1 package, 283 g) 260 calories, 6 g fat (2 g saturated), 680 mg sodium, 32 g carbohydrates, 3 g fiber, 19 g protein

The sauce is created with fat-free yogurt, for a low-calorie creaminess. Speaking of yogurt, while in the grocery store, make sure to pick up a stack of these 25 Best Yogurts for Weight Loss!

(1 entrée, 286 g) 350 calories, 17 g fat (4 g saturated), 930 mg sodium, 35 g carbohydrates, 5 g fiber, 12 g protein

Thinner breading and better sides save you 90 calories over Banquet’s “premium” version.

(1 entrée, 283 g) 300 calories, 8 g fat (4 g saturated), 680 mg sodium, 38 g carbohydrates, 7 g fiber, 18 g protein

Instead of the standard white rice, this meal rests on a blend of oats, wheat, and quinoa. We love grains like those (and we love chia seeds—click here for the 50 Best Chia Seed Recipes on Instagram

(1 entrée) 280 calories, 9 g fat (2.5 g saturated), 620 mg sodium, 6 g fiber, 12 g protein

Kashi’s blend of whole grains makes these corn tortillas surprisingly healthy.

Eat This, Not That! prefers chicken dishes, because they generally have less sodium and fat, compared to beef entrees. But if you’re a hard-core carnivore, here’s what to buy.

(1 entrée, 251 g) 320 calories, 8 g fat (3 g saturated), 1,570 mg sodium, 41 g carbohydrates, 8 g fiber, 20 g protein

In the world of frozen entrées, there’s always some sacrifice involved. In this case, we’ll take the elevated salt count rather than the trans fats—and double our fiber and protein in the process. Speaking of fiber, if you need help getting things moving, don’t miss this amazing list of 37 Best Foods Full of Fiber!

(1 meal, 269 g) 280 calories, 13 g fat (5 g saturated), 1,000 mg sodium, 28 g carbohydrates, 4 g fiber, 12 g protein

When it comes to delivering comfort dishes for a reasonable number of calories, Banquet’s regular line of entrées is among the best in the freezer.

*(2 burgers, 104 g) 310 calories, 17 g fat (8g saturated), 600 mg sodium, 26 g carbohydrates, 1 g fiber, 14 g protein

We can’t believe we’re saying this, but with decent at-home nutritionals, Harold and Kumar have less to worry about than ever. Hey, they’re better than any of these Worst Burgers in America!

(1/2 package, 250 g) 250 calories, 10 g fat (3 g saturated), 800 mg sodium, 22 g carbohydrates, 5 g fiber, 19 g protein

The first ingredient in this bag is broccoli. In the cost-conscious world of processed foods, that’s exceedingly rare. Speaking of veg, check out these 27 Complete Vegetarian Proteins!

Because so many frozen sides are baked, instead of fried, you can find some healthy choices. And to see how your favorite McFry pans out, don’t miss our special report: Every Fast-Food French Fry—Ranked!

(7 fries, 84 g) 110 calories, 3 g fat (0.5 g saturated), 290 mg sodium, 19 g carbohydrates, 2 g protein

A serving of these hulking spuds contains fewer than half the calories you’d find in the average medium order of fast-food fries.

(3 oz, 85 g) 110 calories, 5 g fat (1 g saturated), 10 mg sodium, 17 g carbohydrates, 2 g protein

Cascadian Farm tosses these fries in apple juice, the sugar from which caramelizes into a crisp, golden crust. Like that trick? Check out these other clever 25 Ways to Lose Weight in 5 Seconds.

(3 strips, 84 g) 170 calories, 8 g fat (1 g saturated), 350 mg sodium, 12 g carbohydrates, 12 g protein

The relatively light breading makes Applegate’s strips less fatty than the competition’s.

(3 pieces, 85 g) 200 calories, 8 g fat (1.5 g saturated), 390 mg sodium, 26 g carbohydrates, 7 g protein

These taquitos win by virtue of their little corn sleeping bags, which are lower in fat than flour tortillas. And if you enjoy going south of the border, don’t miss Every Menu Item at Taco Bell—Ranked!

(4 dogs, 76 g) 210 calories, 12 g fat (3.5 g saturated), 490 mg sodium, 18 g carbohydrates, 7 g protein

At only 53 calories per dog, the damage potential here is relatively low.

Find ones with six or fewer ingredients, and you’re golden!

(1/2 cup, 67 g), 140 calories, 4 g fat (3 g saturated), 16 g sugars

The secret to a low-calorie ice cream is simple: Lead off with something lighter than cream. This one uses regular milk first and cream last. Use a bit to make one of these 56 Smoothies for Weight Loss!

(1/2 cup, 61 g) 140 calories, 6 g fat (2.5 g saturated), 15 g sugars

Swirled ice cream flecked with chocolate peanut butter cups—you won’t find a more decadent dessert with fewer calories, or a better chance to indulge but lose belly fat

(1/2 cup, 60 g) 120 calories, 4.5 g fat (3 g saturated), 35 mg sodium, 13 g sugars

Edy’s Slow Churned line leans more heavily on milk than cream, which keeps the calories in check.

(1/2 cup, 81 g) 130 calories, 3.5 g fat (0.5 g saturated), 14 g sugars

So Delicious cuts the fat without needing to make up for it with an extra hit of sugar. Pair it with bananas.

(1/2 cup, 65 g) 140 calories, 7 g fat (4 g saturated), 13 g sugars

Careful—it’s made with real coffee, so it’s not the best choice right before bed. Speaking of sleep, here’s 30 Things to Do 30 Minutes Before Bed to Lose Weight!

(1/2 cup, 66 g) 130 calories, 7 g fat (4 g saturated), 14 g sugars

Breyers Natural has earned our allegiance for both its low-calorie concoctions and the simplicity of its ingredient statements.

(1/2 cup, 105 g), 130 calories, 0.5 g fat (0 g saturated), 21 g sugars

One of the few Häagen-Dazs products that we can actually stand behind.

(1 bar, 49 g), 180 calories, 11 g fat (6 g saturated), 15 g sugars

As decadent as it may seem, the Snicker’s Ice Cream Bar has less fat, sugar, and total calories than an actual Snicker’s candy bar. Better than these 40 Most Horrifying Things Found in Food!

(1 cone, 43 g) 110 calories, 5 g fat (3.5 g saturated), 10 g sugars

The perfect portion for an after-dinner indulgence.

(1 piece, 60 g) 130 calories, 6 g fat (3.5 g saturated), 14 g sugars

Banana, chocolate, and peanut oil. You don’t find a frozen treat with a simpler recipe.

(1 sandwich, 40 g) 90 calories, 2 g fat (0.5 g saturated), 8 g sugars

Low in sugar and overall calories, this is a good treat to keep in mind even if you’re not lactose intolerant.

(1 bar, 70 g) 100 calories, 0 g fat (0 g saturated), 13 g sugars

A classy upgrade to the standard Fudgsicle, this frozen treat delivers 7 grams of belly-filling protein. Kinda like our favorite chia puddings.

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