find easy things to cook.
i just made my dinner and all i did was toss some pasta in to boil. drain it. added chopped veggies and zucchini, then some ricotta and stirred to mix and heat. then i added peas and pasta sauce and heated throughout. dinner in under ten minutes. and i have almost three servings of veggies in it.
my other trick for when i don't want to cook is to keep some lipton/knorr sides on hand. i also keep frozen chopped broccoli in the freezer. and when i have time i cook beans from dried and freeze them in one cup or half cup portions. when it comes down to it and i don't want to cook, i haul out one of the bags and follow the instructions [generally put water in a pot, heat and add the mix]. about halfway through the cooking time [generally the cooking time is 7 minutes, so after about three i start tossing in] i add in a cup or two of the beans i make and a box of the broccoli. it adds a minute or two to the cooking time, doubles the yield of the box, cuts the sodium and fat in half and increases the fiber and the protein per serving. and it takes about ten minutes to do, most of the time of which i am off doing something else. theoretically you should be able to add meat the same way, but i let someone who actually eats it give you better tips on how to cook and freeze and add it in.
then you have slow cooker recipes. if you eat meat, people seem to love the slow cooker salsa chicken. you can have it plain, have it with veg, put it into tacos or burritos, or into any other dish really.
if you're eating out at fast food all the time, don't stop right this second, you want to wean yourself off of it and ease out of it. if you cut it off cold turkey, you're just setting yourself up for failure. but don't keep getting something that is too much for where you should be. head to the fast food websites. plug in what you usually get. write that down as where you are now. now start to play with the numbers and menu options til you come up with a list of four or five things that are closer to where you want to be than what you were getting. write them down and start trying them out the next time you hit the drive thru. if you find a keeper, mark it. if you don't like it, try to make a note of why so that when you head back to the tracker to revamp your list you know what you should avoid. keep slowly filtering through until you find options that fit in the spaces that you need them to that you like.
and don't forget the grocery store. if you don't like to cook they make tons of partially prepped options for you. my local grocery store is publix. and in the meat section, generally under the window where you can talk to the butchers, they have prepped stuff that you just have to finish off. it comes in the little foam trays just like the meat does. they might have a fajita one, which is precut strips of meat and precut onions and peppers. it has basic instructions on it and you just cook it up quickly. a have also seen beef and chicken roulades full of spinach, stew packs, veggie stuffed burgers and all sorts of other heat and eat but with fresh ingredient things.
besides that the produce section has fruits and veggies chopped up and ready to eat. it's more expensive, but great for a time and effort saver. and don't forget frozen dinners. they're great to keep on hand for when you're short on time and if you read labels and shop around you can even find some that have a decent amount of veggies in them.
-google first. ask questions later.