You will need to alter these quantities depending on your calorie and nutrition goals, but here is a pattern for eating well with very little preparation time.
When I was a single girl optimizing my food preparation so that it took maybe 10 minutes a day, I ate:
Breakfast: 1 cup eggwhites scrambled with 1 teaspoon flax oil and hot sauce
Lunch: 100 g kale, 1 cup nonfat yogurt or cottage cheese, 10 - 20 g almonds, salsa on the salad.
Snacks (if I have a snack, which most days I don't): nonfat fruit yogurt and 10 g almonds, or latte with skim
Dinner: 1 cup free range organic low sodium chicken broth with 2 tablespoons brewers yeast, half a bag of frozen broccoli mix of some kind (carrots, cauliflower, whatever), 1 teaspoon flax oil, maybe another few almonds. glass of wine.
Super easy and quick, takes almost no preparation, and doesn't involve having anything in the house I'd rather not be tempted by!
from April's blog, 20 March 2007