Magic porridge (porridge allowance mixed through a muller light and chilled overnight) is really good for breakfast, I make mine up the night before and have it at work in the morning. I always plan my menu for the week after every WI! I always use my HEB for breakfast either on porridge or a kelloggs fibre bar, they're really yummy and on offer in most stores just now. If I need my HEB for something I'll make up yoghurt with chopped fruit like strawberries/bananas and have that in the morning at work instead of the HEB.
For lunch you could bake a potato the night before and make up a quick filling or take a tin of beans with you and use your HEA allowance for cheesy beans in a baked potato, if you have access to a microwave that is. Things like mugshots/pasta n sauce are quick but tbh I don't like overloading on these, so I wouldn't use those as lunch every day but now and again they're an easy yummy lunch. I make pasta salad every night for my lunch, it's just red pepper, spring onion, sweetcorn, chicken or quorn, penne pasta, tarragon, extra light mayo (1/2 a syn per tbsp) and seasoning.. it's so yummy!