Always keep some prepared foods on hand for those snack attacks. Heating is optional.

Dry goods:

• unsalted nuts (store shelled nuts and seeds in freezer or fridge to avoid oil oxidization)
• canned beans (no sugar listed in the ingredients)
• canned lentils
• canned chickpeas
• canned green beans
• canned corn
• canned peas
• steel-cut oats or rolled oatmeal
• whole wheat bread or tortillas
• Wasa Light Rye Crispbread
• Mary's Gone Crackers Organic Original
• some LARABARs (read the ingredients)
• nut butter (unsalted, unsweetened, no hydrogenated oil)
• balsamic vinegar salad dressing (no fat, no sugar)

From the produce aisle (wash produce before eating it):

• fruit
• carrots
• lettuce
• tomato
• green pepper
• bagged shredded cabbage (and no-fat no-sugar coleslaw dressing)

Frozen food:

• berries (for topping on oats)

Healthy enough non-whole foods:

• tofu
• unsweetened plant milk (for oats topped with nuts, berries, and unsweetened plant milk)

These foods are fast and simple. Heat in the microwave oven.

From the produce aisle:

• corn on the cob
• sweet potatoes or purple potatoes

Frozen food:

• chopped vegetables (pre-cut into bite-size pieces)
• edamame (immature soybeans in the pod)
• frozen WFPB dinners ready in six minutes
  https://www.plantpurenation.com/collections/foods
  NO ADDED OILS, LOW in sugar, LOW in salt.

Dry goods:

• popcorn (no oil, pop in a covered microwave bowl, season with Mrs. Dash or nutritional yeast)

Whole food prep can be fast and simple.

For fast meal prep, keep three batches of ready-to-assemble foods in your refrigerator:

• 50% vegetables (fresh, cooked, canned, or frozen)
• 25% whole grains (bread, tortilla, or boiled grain like barley, wheat berry, millet, or quinoa)
• 25% legumes (cooked beans, lentils, or peas)

And fruit for dessert. A meal like this has the recommended 75 to 85 percent of the calories from starchy foods.

Season these simple combinations with herbs, spices, or your favorite condiments, and you’ve got a flavourful, healthy meal in a matter of minutes.

Portions can be on arranged on a plate, Buddha bowl, glory bowl, or in a soup.

If you're sharing a WFPB meal with someone that wants to eat animal product, it's easy to add some to their plate.

When a batch goes empty, make or buy a replacement batch. For example, when you run out of whole-wheat tortilla, replace it with a pot of barley. That way three batches provide variety.

Healthy Cooking Made Easy: How To Succeed Without Really Trying!By Jeff Novick, MS, RD https://www.drmcdougall.com/pdf/Advanced_Study_Weekend_Fast_Food_Handout_3-13.pdf

Cook up large batches of starches and vegetables, so you always have ready-made food in your fridge and freezer when you are tired or in a hurry. By eliminating all the problem foods from your house and stocking up with whole plant foods you won’t have to drain your willpower at home.

Eat the same things over and over again, especially for breakfast or lunch, when you want something quick and easy. Not having to decide on what you eat all the time is definitely a great way to be a lazy eater!