Usually main meals consist of either freeze dried food or already hydrated food such as "Boil-in-the-Bag". For the freeze dried, I just add boiling water and leave for 10-15 minutes. The "Boil-in-the-Bag" comes in silver foil packets which are just dropped into hot water to warm through.
For cooking I use this neat Jetboil stove. It's super efficient and can boil 500mL (almost 1 pint) in 3 minutes. You can eat straight out of the cup so removing need for any other eating container.
I also carry stacks of museli and power bars to snack on plus the occasional treat such as chocolate. The snacks are great for those times when you can't leave the helm such as when it's breezy and downwind and the autopilot can't manage.
