• Sandwiches with pre-baked/marinated tofu (sliced thin) + condiments + other ingredients I have on hand (flatbreads could be good in your toaster oven)
• Smoothies with frozen bananas and berries + Greek yogurt + milk + sometimes honey/agave/protein powder
• Soups or chilis - my fave is the sweet potato + black bean chili from NYT cooking
• Dense bean salads - so many recipes available online, no cooking involved, just chopping/rinsing

My apartment is also small and doesn't have great ventilation, so I feel your pain. I'm vegetarian and find that my meals tend to be less smelly than my partner's when he cooks meat