frozen meals

Hi, irishone. We generally don’t encourage those, as they can be overly processed and full of undesirable ingredients. However, there are some decent ones out there, generally available in health-oriented stores such as Whole Foods Market and Trader Joe’s, as well as online (e.g., Amazon). You can recognize a favorable brand through the labeling, including organic designation, and a fairly “clean” ingredients list. The following is an example of such a list (you don’t have to get this exact product, this is just to give you an idea of what we mean by “clean”:
Amy’s Brown Rice & Vegetable Bowl
Organic short grain brown rice, organic onions, organic mushrooms, organic broccoli, organic carrots, organic tofu (filtered water, organic soybeans, nigari [magnesium chloride, a natural firming agent]), organic spinach, organic celery, organic extra virgin olive oil, spices*, organic sesame tahini, organic apple cider vinegar, sea salt, organic tamari (wheat free), ume plum vinegar, grain vinegar, expeller pressed high oleic safflower oil, ground mustard seeds, organic garlic.

If you can prepare any of your meals and snacks, that can also be of great benefit. The following article includes some tips: http://www.trimdownclub.com/18-time-saving-kitchen-tips-for-healthier-meals/

Additionally, the following are some items that are relatively easy and quick to prepare for meals and snacks:
•Fresh and dried fruit
•Cut raw vegetables
•Oven-baked vegetable chips
•Nuts and seeds
•Trail mix combinations of nuts, seeds, and dried fruit
•Sandwiches – good breads with nut butters, hummus and similar spreads, tahini, canned or smoked fish, cheese, homemade “cold cuts” from fresh meats, egg salad, etc.
•Whole grain or Paleo crackers plus any of the above
•Hard-boiled eggs
•Sliced or string cheese
•Cottage cheese
•Yogurt
•Milk (dairy or vegetal), plain or flavored with cocoa powder and a recommended sweetener
•Hearty soup in a thermos (2-3 food groups, i.e. meat or legume, vegetable, whole grain)
•Hearty smoothie/shake in a thermos (2-3 food groups, i.e. fruit/vegetable, dairy/vegan, seeds)
•Edamame or other legume/pulse snacks
•Whole grain or Paleo cereal or granola (cold in small sealable bag, cooked in thermos)
•Canned beans
•Prepared healthy foods in containers – from leftovers or prepared the night or weekend before.
•Popped grains, i.e. organic popcorn, sorghum, quinoa