Need a little help

I love lentils. Red lentil soup is super easy, super cheap and can be made with a number of different spices. I saute onion, ginger & garlic, add in cumin, red curry paste and the lentils plus water. simmer 30-60 min and eat.. You could also add in some coconut milk, 1/2 can diced tomatoes, spinach, potatoes or garbanzo beans if you like. I also roast a chicken every couple of weeks. I use the meat for several meals then pop the carcass in the freezer til I have 2 or 3. Simmer the bones on stove with onion, carrot, celery, cover with water for a couple hours for a fantastic stock. Strain out vegetables. Add in spinach/greens and a can of white beans along with nearly any vegetable for a nutritious soup.
Today I made black bean soup..saute onion, jalepeno with cumin and a bit of salt til veg are soft. Add in a big can (28 oz) drained black beans, small can of mexican tomato sauce (8oz) and 2 or 3 cups of water (I might sub half the water with some broth if I have it). Simmer 30 min and mash the beans with a potato masher or hand held blender. Cost was less than $4 for everything. Or you can add just a bit of water, maybe 1/2 cup and skip the tomato sauce for delicious refried black beans. Serve with sweet potatoes. Yum.

How about chili? Freezes really well. I make a 3 bean/no meat.

Nearly all soups/stews are so much better the 2nd day and freeze well so you're not eating the same thing for 3 days.

Recipes from the MyFitnessPal blog are fairly easy and they list the calories and macros:
http://blog.myfitnesspal.com/category/eat/recipes/main-dishes/