As a freelance writer working from home, I used to love taking my time in the kitchen for lunch. I’d chop vegetables and prep a salad or a bowl of pasta, savoring the cooking process as much as the dish itself. Recently, however, my schedule has changed, and I don’t have time for such leisurely lunches. Instead, I find myself reaching for frozen meals — like Lean Cuisine and Healthy Choice — at least twice a week.I’ve started to wonder whether I should feel guilty about how often I turn to frozen meals, but it turns out there’s not much to worry about — if I choose wisely. “Ideally, we would all make our own homemade meals that are minimally processed and made with whole foods,” said Helen Tieu, a registered dietitian and founder of Diet Redefined in Vancouver, British Columbia.She works with a lot of busy professionals and parents who don’t have time to cook, so they often turn to takeout or processed snacks because of convenience. “That’s where I find frozen meals come in handy,” Tieu said. If the choice is a burger from McDonald’s or a packaged frozen meal, the latter usually wins out.Not all frozen meals are created equal, however. They’ve come a long way in recent years with the introduction of better-for-you brands filling the freezers, like Kevin’s Natural Foods, but there are key elements to look for. Stephanie Militano, a registered sports dietitian in Williamsburg, Virginia, advises looking for frozen meals that have at least 20 grams of protein, as well as a source of vegetables and a complex grain for fiber.“We’re really trying to limit the sodium as much as possible. Around 600 to 700 milligrams is what I look for,” Militano said. “If you’re someone who’s relying on those frozen meals all the time, we might want to look at different sodium levels depending on your health and your goals.”Here are the frozen meals — and a couple of staples — that dietitians love and recommend for nutrition and flavor. HuffPostTrader Joe’s Mandarin ChickenMilitano has a client who loves the cult favorite chicken at Trader Joe’s. With 22 grams of protein and 577 milligrams of sodium per serving, it meets her nutrition thresholds. Militano advises serving the chicken with frozen broccoli and rice to round out the meal. Amy’s Pesto TortelliniThis vegetarian pasta offers 21 grams of protein, but it’s a little light on vegetables.“You can get frozen broccoli, microwave that and balance it out with the fiber,” Militano said. She’s a fan of the Amy’s brand in general and likes that this meal can easily be paired with vegetables for a more complete lunch or dinner.Saffron Road Butter ChickenFor Alex Larson, a dietitian based in Minnesota, Saffron Road is a standout frozen meal brand. She cautions, though, that, even within a single brand, there can be a lot of variation. “Getting comfortable reading the nutrition facts panel is more reliable than trusting a brand name alone,” Larson said.For the butter chicken specifically, she likes that it provides 26 grams of protein along with a healthy amount of carbohydrates. “If you can get some additional micronutrients from a side salad or roasted vegetables, I think it would be really great to pair that up with,” she added.Amy’s Quinoa and Black BeansLarson likes this particular frozen dish for plant-based eaters. “It’s got good fiber with the quinoa and the black beans. For plant-based eaters, quinoa is a nice protein source and black beans are as well,” she said.The meal falls around 200 calories, which Larson noted may not keep everyone full for long. “I always recommend rounding out a frozen meal with a side of fruit, cottage cheese or Greek yogurt to bump up the protein and offer long-term satiety,” she said.HuffPostKevin’s Natural Foods Chicken Burrito BowlKevin’s is a relative newcomer to the frozen meal aisle (it was founded in 2014), but Larson appreciates the brand’s focus on protein. While some of the company’s refrigerated meals — like the Korean BBQ-style chicken — are best paired with a fibrous side for balance, she likes that the frozen bowls offer a combination of rice, chicken and vegetables in one package. This burrito bowl contains 360 calories, 28 grams of protein and 640 milligrams of sodium.Healthy Choice Simply Steamers Grilled Chicken & Broccoli Alfredo“I like the grilled chicken and broccoli Alfredo because it has 28 grams of protein and 190 calories,” said Tieu. For people looking for a quick meal with a strong protein-to-calorie ratio, this option stands out. Kirkland Signature Sous Vide Egg BitesWhen it comes to a ready-made breakfast option, it’s hard to beat the convenience of Costco’s egg bites. Tieu likes that they are relatively low in calories, though they are on the lower end of protein, with 11 grams per two-piece serving.“Maybe supplement these with something for breakfast that’s a bit higher in protein too, like a Greek yogurt parfait,” Tieu said. “I think it could be a good combination because this alone is a good option. It’s quick, easy and relatively high in protein, but still a little bit lower than what I would ideally like to see. I’m emphasizing protein because it helps keep us full.”PuraVida Fire Roasted Vegetables Although they’re not technically a meal, the PuraVida Fire Roasted Vegetables sold at Costco are a hit with dietitians. The bag includes a mix of bell peppers, zucchini, red onions and broccoli tossed in avocado oil and seasonings before being roasted.“I use just an air fryer, and then if I have leftover chicken or scrambled eggs, I will add them to a wrap with a little bit of Sriracha mayo,” Larson said. “I’m like, this is a 10-minute meal and it’s so delicious.”