Hi tinaca, welcome to the best SW forum on the net!!!
I make more of my evening meals so i can take a proper meal at work especially because sometimes I work late shifts so will just have a sandwich or something on toast once I get home.
There are a lot of soups you can have as a HE b choice, like half a carton of the covent garden ones, or the baxters mediteranean tomato.
Savoury rice or pasta and sauce can be eaily done in a microwave and chopped veg/salad added to make your 1/3 superfree.
I always take more food than I think I will want so I never worry about running out of SW food
Good luck, and keep coming on here, you will get all the help and support you need.