I make everything from scratch. I hate processed foods -- frankly, I think they are one of the major reasons I gained the weight I did.
There are many healthy and easy recipes for marinara sauce, soups, etc. To figure the nutrients per serving in a recipe, I use the following Web site:
Recipe Calculator. Today, for example, I am making gazpacho. There is nothing in the recipe that would be problematic (it's all fresh vegetables). However, with a lower-protein soup like gazpacho, I make sure to get my protein in at a different meal using a shake or whatever. The gazpacho is rich in other vitamins.
I always make large batches and freeze in individual portions (I buy portion cups at a restaurant supply house). That way it's easy to grab something that is healthy and nutritious without resorting to commercial, chemical-laden stuff.
'thann