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hoefla
Nuts are a great snack- but not a meal replacement- and should be eaten in massive moderation when on full diet mode- as they are almost absurdly high calorie food.
As Hingis says- Lentils and Beans are the go-to- as they are cheap, filling and balanced.
An example 15 minute dinner at ours is a variation on spanish chickpea and chorizo tapas thing, where you exclude the chorizo for mushrooms, and to get that lovely smokey flavor- add in smoked paprika. From start to being fully dished and washed up- is 10 mins:
Chickpea tin- open it partially at the bottom, and use as its own colander. Get some oil heating up. Diced Onion in. Garlic in. Diced Carrots in. Let them get brown with salt, pepper, oregano and smoked paprika. Chickpeas are next up, in and you should hear them pop eventually. Then mushrooms diced for the 'meaty texture'. Served over courgette spagetti (made using a box grater)- its great.
Otherwise- its time to start loving tofu. Its simply a ridiculous source of protein and such a good flavor sponge.
As said before- look at the bean/ chickpea/ lentil alternative versions of pasta/ noodles- and use as you would the pasta/ noodles- they're not lower calories but some pack an almighty protein hit.
Finally- when you're in a rush and hungry- there is nothing better for time invested than an Omlette. 3 eggs (or sub whites for full eggs), cooked in butter-not oil- and done right there is nothing better- served over whatever you have available as a carb source and a salad at the side. Pretty much my favorite meal.