Another vote for having lots of ingredients in the house. A chorizo is a few quid and lasts weeks and weeks in the fridge. Olives, roast peppers, capers, herbs and spices etc. Part bake bread another awesome thing to keep in, as well as pita pockets in the freezer.
My go to quick meals mainly made with frozen or cupboard items.
Tin chipped tomatoes.
Tin chickpeas.
3 roast peppers from a jar.
Chilli powder, cumin, coriander, pepper, salt.
Chunks of chorizo (optional)
Chuck all in pan and heat up.
Meanwhile boil the kettle and pour boiling water over couscous.
When the couscous is ready (5-7 min) fluff with a fork with some olive oil.
Serve with a dollop of plain yogurt if required.
Pasta and pesto.
Pasta and pasata with herbs.
Frozen fish cooked in oven or microwave served with microwave or norm rice and a bag of salad or frozen peas.
Birds eye frozen chicken breast in breadcrumb type things cut up in pita pockets with salad and cheese and ketchup. Cut up some raw carrot for more finger food interest.
Frozen veggie burgers in pitta.
Not so kiddy friendly but fry some onion with Italian herbs and garlic, dump in a tin of green lentils and heat up. Serve with some veg (I love carrots but salad or peas or anything would work well) and some crusty bread or toast. Also amazing with sausages if you have any left over / can be bothered to cook them.
Mushrooms fried with garlic and butter on toast.
Scrambled eggs on toast.
Beans on toast.
Tinned sardines on toast.
Omelette.
Veg stock with a tin of butter bean and pinto beans (or 2x beans of your choice, or those tins of mixed rand are good) with, frozen peas, frozen green beans and Italian style herbs. Eat with crusty bread.
Baked potato in microwave and cheese/beans/tuna. Reckon I could fit 2 big jackets in the micro and that should feed you and the kids.
Sandwiches...
A bit controversial but pancake mixture is cheap and takes a few mins to mix up and I'm partial to a cheese and ham pancake rolled up. Quite fun too of your kids are being difficult.
Not every meal needs to be perfectly nutritionally balanced. I wouldn't want to eat my 'quick' meals every night but they are great to crack out if I get home late and hungry.
All easy and cheap and v v v quick and nearly all eliminate chopping. Mainly veggie which might not please everyone but my DP is veggie so I tend to cool mainly veggie at home. Hence things like chorizo which last for ages and satisfy the meat craving when it hits :-)