Here is my favorite non pre cooked, non processed food idea.
Get one of those little Pyrex dishes that come with the plastic Tupperware type top. Go to Costco, buy whatever type of frozen fish you want...I like salmon, and the cod, but they must have 10 varieties. Take the dish and the fish to work with you and leave it out of the fridge. It thaws by lunch.
Open the pouch, throw the fish in the dish, sprinkle on whatever seasoning you like, put the lid on loosely, put in microwave on high for about 1.5 - 2 minutes ( depending on fish thickness and desired done ness)
Wala, fresh cooked fish that taste great in about 2 minutes.