Recipe 1. (can eat cold, but if you can warm it up in microwave it would be better)
Some Tomatoe Soup from trader Joe with spices like Cumin pepper, and Garam Masala powder mixed in.
Brown rice
Then either Kirkland canned roast beef, or Kirkland chicken sold in costco, or Lean beef franks (25 calories per frank).
One thing is you need to have a good container otherwise soup might leak out.
Recipe 2 (ultra simple, can eat cold)
Wrap some Kirkland roast beef, and some light sour cream, and salsa in Lavash. Can also brown rice.
Can carry it in a plastic container. What I usually do is put lavash at the bottom of the container, put stuff in it, then fold the sides.
Recipe 3 (better if you have access to microwave)
Brown Rice, and just cooked chicken breasts (99% fat free sold in Costco). Add some sour cream and Magi and it's a quick dinner or lunch.
For snacks. Apples are delicious. I also like broccoli. If you have access to hot water or microwave instant oatmeal is very nice also. Occasional onion bagel, doesn't hurt either.
For recover drinks I like chocolate milk.