About once a week, I cook up some thin boneless skinless chicken breasts (very quick cooking and good by almost any means: skillet, broiler, oven, etc.). Sometimes I'll season each breast with different spices or even just a dab of extra virgin olive oil and some kosher salt and pepper. Then I have chicken breasts all week that are great for sandwiches (I love Ezekiel brand sprouted wheat hamburger buns for this), in whole wheat pasta, topping a salad, served with a bit of rice...pretty much anything.
Mine is pretty routine. Usually some chopped up romaine lettuce with some kind of protein (usually chicken or turkey sausages from Whole Foods or canned salmon or tuna salad, etc.). Sometimes I have cucumbers also or fennel or tomatoes. With Annie's Goddess Dressing.
Mmmm, I love making yummy healthy meals for lunch at work. Most days I have an sandwich of some kind, either egg salad, ham salad or tuna salad, a yogurt, and two pieces of fruit. Another favorite is pita pizza. You take a wholewheat pita, top it like a pizza and grill it in the oven and it makes a great lunch entree! Also if I'm in a rush I will eat from our cafeteria. I work in a hospital and we make all homemade food so sometimes I'll grab a turkey wrap and a bowl of homemade soup and maybe a chocolate milk.
I don't eat meat so I usually either have salads or sandwiches such as:
Avocado Delight Sandwich
Ingredients (you could use vegan versions or not):
2 slices whole wheat vegan bread, preferably 7 grain or more
1 avocado, sliced and peeled - slightly salted
2 tablespoon vegan mayo
1/4 cup bean sprouts
2 slices of tomato
1 slice tofu or vegan cheese
4 tablespoon sunflower seeds (already out of shells)
Yummy its sooo good
Then I sometimes have an apple after that or banana
I also eat veggie burgers which are healthy for you
My husband prefers sandwiches for lunch, but I prefer a hot lunch. And reheating leftovers from last night's dinner in the microwave oven certainly counts as "quick and healthy" -- assuming that you cooked up lots of veggies with the main course. I used to joke that I wouldn't work for a company that didn't provide a microwave oven for its employees!