I'm lazy as hell when it comes to cooking but I never eat non-nutritious garbage either (white rice, fries, 10% "fruit" drinks, hot dogs etc.). My main sources of carbs/protein are potatoes and lentils. Both are microwavable (Homer woohoo!) and versatile. I also eat alot of dried fruit (cheap and portable). Protein/fat sources are nuts, chicken, sardines and eggs. Hope that gave some ideas.