My biggest key for quick, solid meals is prep time before the meal, like the night before. Otherwise, sandwiches will become your staple. To change things up, try making your favorite sandwich on bagel instead of sliced bread. You can also use a pita or tortilla. Be sure to use whole wheat for those options, (except the tortilla, those are just nasty when they are whole wheat.)
My two top sandwiches/pitas/bagel/tortilla options are:
#1 option:
-turkey or thin sliced leftover grilled chicken
-black beans
-cottage cheese
-avocado
-no dressings
-I like to add extra vegetables and fruit like peach and tomatoes/ lettuce/ fresh peppers etc. are preferred but optional
#2 option:
-turkey or thin sliced leftover grilled chicken, half a filleted breast if fresh off the grill
-red onion
-fresh jalapenos
-fresh pineapple slice
-lettuce and tomato are preferred but optional
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