Ok, well, Luna bars are out, then - there's soy in those. But you could still make a protein shake/smoothie using fruit, almond milk, and rice protein powder if you want the added protein. I'm not sure what milk substitute you use, but rice milk doesn't have much in the way of protein in it, so switching to almond milk might help in and of itself.
As for the veggies and fruits going bad, here's the simplest solution: BUY FROZEN!  Frozen veggies cook up in a snap in the microwave, and are nearly as healthy as fresh. Frozen fruits can be used as-is in smoothies, or thaw to a nice soft consistency that's perfect for stirring into oatmeal.
Honestly, until you get the hang of eating better, sitting down and making meal plans might be your best option. Start by planning a couple days - not even a full week. You'll see how easy it is to do, and thinking ahead actually saves you some time when the time to cook comes along! 
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Then try....
