Omelettes are my new best friend. Chuck in anything you have in the fridge- veg, meat, cold potatoes, cheese.... Delicious, filling and only takes about 10minutes to cook. And usually syn free thoug that depends on your fillings.
Or cous cous. Make up with stock instead of plain water and while that's doing its thing, chop up a load of veg and bung it all in a microwave proof dish, squirt with fry light and cover over loosely, then microwave for 3-4minutes. Mix it all together and season to taste.