luckyme, I'm one of the minority of 3fc posters who has not embraced the "whole foods" lifestyle--I live by myself, I'm a lousy cook, and I'm busy.
Here are some of the quick options that have helped me.
(1) I don't really use Lean Cuisine or Healthy Choice entrees because they're too small to fill me up. However, I'll sometimes eat one of the Hormel heat-and-eat entrees such as turkey breast (390 calories) or salisbury steak (590 calories) with no side dish as a hearty dinner. They're kind of high in sodium but otherwise fit well into a low-carb-style plan.
(2) I like pre-packaged salads. My local store carries some that range from 230 to 290 calories and have just the right amount of lettuce, dressing, and fixin's--they also come with a plastic fork. I also like the McDonalds Southwest Salad with Grilled Chicken for 420 calories.
(3) I like some of the fiber bars such as Fiber Plus for snacks. Without giving TMI, at some point it became clear that I wasn't getting enough fiber; for 130 calories or so, I can get 9 grams of fiber and a tasty, filling snack.
(4) I like the Atkins pre-mixed shakes as occasional snacks, too.
(5) Fresh fruits and vegetables make good, easy snacks. My weirdest snack is a cup of frozen peas. And, when I say frozen peas, I mean frozen
. It's about 100 calories, it's filling, and it's high in fiber, and I like it.
(6) I eat a Jimmy Dean D-Lights sandwich for breakfast most days. They range from 230 to 290 calories and have egg white, cheese, and turkey sausage or Canadian bacon on a muffin, bagel, or croissant. The mix of protein, fat, and carbs seems to be good for me (I'm one of the people who can't eat cold breakfast cereal--all it does is make me hungry).
Maybe I should feel guilty for eating so much processed food, but it's working better for me than anything I've done before so I've stuck with it.
Hope you find a plan that works for you.