Here are some ideas for meals that don't require a lot of cooking and have a good mix of good carbs, protein, and good fats
Breakfast: eggs or egg sub, yogurt, cottage cheese, high fiber/low sugar cereal, oatmeal and other hot cereals, whole wheat toast and PB, lean ham or veggie sausage, fruit (not all of these things, pick one one or two).
My standard weekday breakfast is 1 cup FF plain Greek yogurt with 1/2 cup High Fiber Cereal (similar to Fiber One) and 2 oz raspberries.
Lunch: Sandwiches using lean deli meat on whole wheat bread or in whole wheat or low carb wraps. Salads with at least 4 oz of protein (pre-cooked chicken breasts strips, smoked turkey, or 98% FF ham work great). PB&J on whole wheat is always a great easy alternative. Just try to make sure your lunch includes a protein and some fruit or veggies, and that any carbs you eat are whole grains.
Dinner: You want to make sure dinner includes a protein (I generally shoot for 4 to 6 oz of lean meat) and at least one serving of veggies. Grilled or broiled chicken breast or fish with veggie sides are an easy choice. Tacos also can be a great, easy choice, when made with lean meat (93% lean ground beef or ground turkey, or chicken breast tenders) and served with whole wheat or corn tortillas (add some onions and bell peppers when you cook the meat to get some veggies in). Salads with chicken, salmon, shrimp, lots of veggies, and a low cal dressing. Whole wheat pasta with a low cal bottled pasta sauce and turkey sausage or lean ground beef or turkey (again, add some onions and bell peppers to the meat when you cook it to increase your veggies). Or try a stir fry: you can buy reasonably low calorie bottled stir-fry sauces, pre-cut veggies, chicken breast tenders or lean beef, and pre-cooked brown rice. Pork tenderloin with a veggie side is also super easy--just stick it in the oven and forget about it. You can buy the pork tenderloin pre-seasoned. Chili is another easy and great option.
Snacks: eggs, egg-white omelets, cottage cheese, yogurt, fresh fruit, fresh veggies (try them dipped in salsa or hummus), oatmeal or another hot cereal, canned tuna (try Bumblebee's tuna sensations), sardines, nuts, reduced fat string cheese, Meg's
Fiber On e Muffins.
Desserts (one per day): SF FF puddings, 100-calorie packs, sweetened yogurt with fruit, reduced fat ice cream.