Lean cuisine salmon mediterranean

Muscle & Fitness, March, 2009 by Matthew Kadey

Think you know this bodybuilding staple? Here's what's hiding out (good and bad) in one of your favorite foods.

--MATTHEW KADEY, MS, RD

Protein 18g Traditionally most meals-in-a-box have been protein-light. Look for products with at least 15 grams of this muscle-building must-have.

Whole-wheat vermicelli it's rare to find whole-grain pasta or rice in frozen meals. The end result is more fiber and vitamins/minerals in your belly.

Sugar 3g The absence of any curious sauce keeps this nutritional villain in check.

Saturated fat 1g Don't make the mistake of choosing a frozen entree weighed down by artery-clogging saturated fats. A single gram is commendable.

Calories 230 Okay for a snack, but not a man-size meal. Most "healthy" TV dinners skimp on calories. Add canned chickpeas and nuts or a sweet potato side for a more complete repast.

Fiber 3 g Convenience meals often give fiber the cold shoulder. Keep a bag of mixed frozen vegetables on hand to boost fat-fighting roughage.

EDITED BY JIM STOPPANI, PHD, AND MARK THORPE