That label is lying to her. And so are her friends who told her that shirt was cute.

Be warned, ladies: Nutrition labels lie.

A new study of meals from ten different popular food chains found that the actual calorie counts of those meals averaged 18 percent higher than what was advertised. I’m not very good at math, but I think that adds up to a LOT of extra cals.

I know what you’re thinking: first, it’s my grande caramel frappucinno, and now I can’t even indulge in a little frozen Chicken Carbonara? The truth hurts, sista.

It doesn’t surprise me that Wendy’s and chains like Ruby Tuesday would cheat a little to impress the occasional health nut who actually checks their calorie counts and market themselves as “healthy.” But with them, what does it really matter? If you’re wolfing down a Classic Triple with cheese or Shrimp Alfredo pasta with white cheddar mashed potatoes on the side, calories are probably not your first concern. What does surprise me is the fact that frozen meal companies, like Lean Cuisine and Weight Watchers, are doing this and getting away with it. Um, isn’t low cals the only reason anyone buys a Smart Ones Salisbury Steak? Lord knows it’s not because it tastes good… or like Salisbury Steak.

I feel cheated. I feel angry. I feel…fat. Who knows how many extra calories I’ve been shoving down my throat? Calories I could have enjoyed a whole lot more if I were eating a delicious cheeseburger instead of some crappy frozen chicken dinner that I thought was a healthier option.

Hopefully a study like this will force restaurants and food companies to be more honest in their labeling. Until then, chew cautiously, ladies. And maybe hit the gym a little harder just to be safe.

Lean Cuisine has issued a recall of 9.5-ounce packages of “Lean Cuisine Pesto Chicken with Bow Tie Pasta,”  10.5-ounce packages of “Lean Cuisine Chicken Mediterranean,” and 12.5-ounce packages of “Lean Cusine Chicken Tuscan.”  citing that the food may contain small pieces of plastic.  If you own any of these dinners, you are urged to call (800) 993-8625 to speak with a customer service representative. 

So if you keep a stock of frozen dinners in your fridge, or you know someone who does, pass the word along!

Yikes, that doesn’t look appetizing.

Let’s be honest: when I get home at the end of a long day of work and classes and studying, the last thing I want to do is whip up a fancy meal for myself. Sometimes, I just need something fast and simple. But after a few months of take-out and pizza and dining-hall food, I realized that I was sacrificing my waistline for the sake of convenience.

What’s a calorie-counting busy girl to do?

Embrace the frozen entrée. I know, I know. Frozen entrees make me think of my Mom and Weight Watchers and scary-looking meat products in soupy liquids. No thanks.

However, there are some delicious frozen meals out there if you know where to look. The best part? Every last calorie and carb and gram of fat and milligram of sodium is right on the box, so you know exactly what you’re getting. To top it all off, they provide us with something this entire country is severely lacking—portion control. You shouldn’t need a hamburger the size of your head just to feel satisfied—frozen meals are a great way to teach yourself what is considered normal (the measurement for a normal serving of protein is the size of your fist…not your head).

Since I’ve become somewhat of a connoisseur of the frozen meal, I thought I’d round up a few of my favorites, for your thawing pleasure:

1. Go classic. Frozen versions of comfort food are always a safe bet. I like Lean Cuisine, where a decent serving of mac and cheese will only set you back 290 calories, and the cheese ravioli, my personal fav, is 240 calories.

2. Go east. Frozen entrees that mimic Asian or Indian dishes are often full of spices, which do a good job of masking the fact that you’re eating just-thawed noodles. Smart Ones makes a Thai Chicken and Noodles that, if you are tired enough, tastes just like Pad Thai. One full serving is only 260 calories—did someone say dessert?

3. Go healthy. Just about everyone is cashing in on frozen meals, even the health nuts at Kashi (makers of all things bran and dried fruit). They have a decent selection and, unlike their highly caloric granola, you get both nutrition AND low calories. Try the Pesto Pasta, 290 calories.

It’s best to avoid frozen entrees that also include a side and a dessert. Why? Well, for starters, if you’ve ever had your apple crumble bubble over into your honey mustard chicken, you know what I’m talking about. Plus, they add a lot of extra calories. You’re better off getting yourself some Skinny Cow ice cream sandwiches and sticking to a one-dish entrée.

Happy microwaving, ladies!