OOLALA53
You probably already know: cook in bulk, if you can. Do you have to do low salt? I don't-yet- so I buy a lot of my protein already cooked and freeze it. I also freeze batches of cooked whole grains and cooked beans, though you may not have those as much. Got frozen veggies, as well as fresh ones, plus nuts and good fats.. I've got a variety of quality sauces. Most meals take me only 10-15 minutes to assemble. It's not from scratch but it's better than KFC! (But I also find that 1/3 of a plate of any fast food plus 2/3 of a plate of freggies makes a decent meal, too.)
Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.