Take a protein source and remove any non-edible parts. Chop up into bite sized pieces, put in tupperware.
Take vegetables and chop them. If they need cooking, do so. If possible make multiple servings. Add spice and cooking oil to vegetables in pan, otherwise, just add on top of vegetables in tupperware.
carbs: Take serving of rice or quinoa and add to veggies and meat. If cooking, cook them up together to get the flavors to blend more, then let cool before placing in tupperware.
extras: balsamic vinegar or other vinegrette, flax seeds, chopped nuts, chopped fruit (might want to cook with these too for a different flavor/consistency)
fish oil pills - now you have a complete meal that should conform to your eating plan