The RDA method

Here is one day's food, approximately 1600 calories, for one small slim person. Collected from Robin's blog with her permission.

Breakfast
1 c. kashi puffs
1T Grape Nuts
16g walnuts
85g blueberries
1T LL Brewer's yeast
1 c. skim milk
Splenda to taste

Lunch
Giant salad: 70g kale, 70g arugula, 70g mustard greens, 70g Swiss chard, 80g crimini mushrooms, 100g sweet red peppers, 125g tomato with Robin's creamy, spicy dressing: 60g avocado (smushed up) mixed with 4 tsp Grey Poupon Dijon mustard, 2T balsamic vinegar, the juice of one lemon and 1 minced garlic clove (you can add a little water to make the dressing the consistency you want). Toss salad and sprinkle with 1/2 teaspoon of NoSalt (potassium chloride).
Dessert:

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

Breakfast : cooked eggwhites and almonds.

If you get hungry before lunch time, grab another 10 g almonds or hazelnuts and a carton of nonfat yogurt (need calcium for bones!).
Don't eat the carbs without fat... keep that blood sugar calm by starting each meal with the protein and fat.

Lunch: slice of turkey, no bread, salad with olive oil and vinegar, nonfat yogurt or glass of skim milk, a few nuts

Dinner: steamed veggies, and a piece of anything with protein:
chicken, seafood, turkey, scrambled eggwhites. Olive or flax oil on the veggies.

from April's blog, 20 March 2007