if you want nutrients, chop up some fruit and drink it with plain mineral water, things like grapefruit, melon, apple, cucumber and so on. berries like blueberries and strawberries are nice too. you don't have to do anything fancy with them if you don't like the taste.

peas and beans go well with rice, a little salt can take out the punch. if you like pasta, try incorporating carrots, broccoli, leek, onion, cauliflower, egg, beef and cheese together. just make up your own meals however you like. personally i like to slice up my veg quite thinly so they do not take long to cool.

for now i'd start mixing in peas with your noodles and maybe try cutting down on the sauce; substitute it with fresh tomato or passata.