Updated May 06, 2015.

Mik asks, "Do you have any recommendation for people who don´t really like to cook or don´t have time for it? Are meal replacement alternatives good?"

Mik - About.com User

Answer: Eating 'real' meals is certainly the best option, but it's fine to use a meal replacement now and then. Look for bars or beverages that have about 200 to 250 calories per serving, no more than 5 grams of fat and have 4 or 5 grams of fiber.

It's also a good idea to choose meal replacements that have been fortified with vitamins and minerals.  Sounds like a bowl of cereal doesn't it? 

And on that note, breakfast cereal can be an excellent choice for any meal -- it doesn't have to be eaten for breakfast. I've eaten cereal for lunch or dinner a few times when I was lazy and didn't need to cook a meal for anyone else. Of course, some cereals are better than others -- go with the high-fiber whole-grain varieties that don't have any added sugars. You can sweeten them up with fresh or dried fruits. 

Quick Meal Ideas

Obviously, you don't want to sift through an endless list of complicated recipes. Nor should you stock your fridge with produce and raw meat that rots before you get around to eating it.  So look for packaged foods that are ready to heat and eat. 

Fruits and Vegetables

I know, I know -- canned vegetables tend to be nasty, soggy icky things. So take a stroll through the freezer section of the grocery store to find your produce.

 You'll find a number of microwave-ready steam-in-the-bag vegetables that taste good and don't have any added junk. There will be a few bags or boxes of vegetables that come with their own sauces or seasonings. Take a look at the label -- some have more fat and sodium than others.

Frozen fruits are a bit trickier --  they get all soft and squishy, but you can find frozen berries that aren't too bad. But, on the other hand, it doesn't take much effort to grab an apple or peel a banana, so keeping fresh fruit on your counter works as a healthy and delicious snack.

What About Convenience Foods?

Skip the frozen pizzas, TV dinners, fish sticks, and most of the boxed and canned meals. Most of them are nasty things with lots of saturated fats and sodium, plus extra added artificial ingredients you may want to avoid.

But there are some convenience foods that aren't bad. Read the labels carefully. Choose soups and stews that are lower in sodium, have less than 3 grams fat per serving (note -- read the serving size carefully), and contain the simplest ingredients. Look for frozen dinners that have less than 400 milligrams sodium and 5 grams of fat.  

Otherwise, if you want convenience foods, go to the health foods or natural foods section of the grocery store. There's a price to pay for that convenience -- the organic, natural, better-for-you brands cost more. 

Quick No-Cook (More or Less) Meal Ideas

• You can get meals to go or have them delivered to your house (depending on your location of course). Order dishes with lots of vegetables. 
• Stop at the grocery store -- pick up a rotisserie chicken and grab a bag of frozen microwavable vegetables. Takes about 6 minutes to heat the vegetables the chicken's ready to go.
• Or pick out a can of healthy soup and make a salad at the salad bar (if the store has one) or pick up a bag of salad greens and precut veggies to make a quick salad at home.
• Make a bowl of oatmeal. Quick cooking oats only take about a minute in the microwave -- follow the instructions on the container. Add fresh berries, bananas, dried fruits or nuts.

Disclaimer: The information contained on this site is intended for educational purposes only and is not a substitute for advice, diagnosis or treatment by a licensed physician. You should seek prompt medical care for any health issues and consult your doctor before taking dietary supplements or making any major dietary changes.