Before I begin with the details, let me explain why this works for me.
I bought a large package of this buitoni pasta. It was just under $6 and makes five 1 cup servings. I boiled it and divided it into the 1 cup servings (330 calories each).
Divided into 1 cup servings.
So I made one meal have pesto, vegetables and green beans mixed in. One with red sauce and veggies on the side, one with only pesto, etc. I write down everything I put into the Tupperware onto a sticky note next to the container so I can keep up with how many calories is in each meal. This makes it super easy to put it into MFP later.
Yes that's a Digiorno shredded cheese container that I now use for my lunches. ^
Last, I made two broccoli slaw salads (the bag makes three @ 25 calories each—yes 25!) and put some balsamic dressing (30 calories for 2 tbs) in a condiment container with it so that the salad wouldn’t get soggy by the time I ate it. These were for if I was still hungry for some reason, there would be no reason to eat junk with/after my lunch.