Quick meals after a 12.5 hour shift

[TOWGA]

I need quick healthy meals to eat after 12.5 shifts, or to heat up during shift. I have just started doing 12.5 hour shifts and am eating unhealthy atm, so need to eat more healthy but I'm just so tired. My lunch also could do with a overhaul but that's another topic. Any ideas?

Jacket potato with various toppings.
Pasta with veggies.
Rice/pasta salad.
Stir fry.
Oven roasted vegetables/chicken traybake.

Can you cook a couple of meals on your day off that can be reheated?
I'll often cook jacket potatoes one day and heat them the next.
Also omelettes are really quick and you can add loads of different veg.
One very quick meal I like is just frying a few tomatoes with garlic, maybe adding some spinach, olives (whatever I fancy) and having it with pasta. I'll add some cheese at the end like feta.
You can also buy a nice soup and have it with cheese on toast.

Omelette is my go to, serve with salad and toast. If you want a full meal fish is definitely your friend as it cooks so quickly eg stir fry some veg, add noodles (pre cooked) meanwhile fry a salmon fillet add sesame seeds, a little chopped ginger (I use frozen) soy sauce, honey or sugar then serve together. Will take 5-10 minutes

Thank you for ideas

Could you batch cook a load of portions of chilli/ bolognaise, campfire stew, chicken and chorizo stew. Curry etc and freeze in portions?
Eggs are healthy and quick. Filled pasta and a tomato/ veg sauce?
For work when I’m unmotivated I take “Gym Kitchen” ready meals from Asda 2 for £6. They are filling and have 2 portions of veg and loads of protein. The calorie/ fat count isn’t bad but the salt is high as with all ready meals. Useful in extremis though.

Omelette
Beans on toast
Jacket potato with tuna
Sweet potato and tuna
Tuna and pasta (stick some carrots and peas in too).
Chicken breast and veg
Veg soup (make once and it'll last a few days)
Stir fry and noodles
An occasional ready meal won't harm, you could add a bit of veg to it.
Oven roast veg and oven roast chicken breast.

When doing 12.5 shifts you arrive home famished and absolutely knackered so you need decent food at hand. I like to cook so found it easy to batch cook ahead and freeze, things like penne & meatballs, fish pie, etc and have it with a few tomatoes and salad leaves.

I used to look out for yellow stickered M&S ready meals and freeze - some of them are really nice.

Or a big slice of toasted sourdough piled high with cheese, ham, salami etc.

Stuffed pasta! 2-3 minutes! Bag of salad - happy days!