Pot roast

Use a crock pot; if you don't have a crock pot, a covered pan that holds everything will do. Put it in the oven at 250 for the same amount of time as outlined below.

In the bottom put several clean potatoes, a lot of carrots, several stalks of celery (really they're rags, but everyone calls them stalks), a medium onion quartered.
On top put a 2 pound-ish chuck roast.

No liquid, no fat, just the ingredients and any other vegetables you are jones-ing for.

Put on slow cook before you leave for school/work.
Serve for dinner at 6-ish or so.

It has a starch, a veg, and a protein, as well as some juices (add a tablespoon or so of flour to the "pot liquor" in a pan on the stove to thicken it.

It's a complete meal.

Enjoy!