I like to mix a can or two of tuna (try the white albacore, tastes much better) with some whole grain brown rice and peas. Good protein and fiber in the peas. Wouldn't be too good though if you are restricting carbs. I also throw in a teaspoon of some natural/lite soy sause for a little better flavor. For something quick, healthy choice makes some bowls with chicken/rice and vegtables. The sause is seperate so I just chuck it to loose the sodium and throw a little more frozen veggies on top. 4 minutes in the micro and your done.