The new National Heart, Lung, and Blood Institute Obesity Guidelines say that you can reduce the time you spend cooking healthy by using a shopping list and keeping a well-stocked kitchen. Read the labels as you shop and pay attention to serving size and servings per container. Compare the total calories in similar products and choose the lowest calorie ones.
So, shop for quick low fat food items and fill your kitchen cupboards with a supply of lower calorie basics like the following:
 

Fat free or low fat milk, yogurt, cheese, and cottage cheese
Light or diet margarine
Eggs/Egg substitutes
 

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Sandwich breads, bagels, pita bread, English muffins
Soft corn tortillas, low fat flour tortillas
Low fat, low sodium crackers
Plain cereal, dry or cooked
Rice, pasta
 

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White meat chicken or turkey (remove skin)
Fish and shellfish (not battered)
Beef: round, sirloin, chuck arm, loin and extra lean ground beef
Pork: leg, shoulder, tenderloin
Dry beans and peas
 

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Fresh, frozen, canned fruits in light syrup or juice
Fresh, frozen, or no salt added canned vegetables
   

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Low fat or nonfat salad dressings
Mustard and catsup
Jam, jelly, or honey
Herbs and spices
Salsa