Mine are quite carby usually:
-something on toast
-quesadillas - basically mash a tin of black beans in a dish, mix with grated cheese, some seasoning (paprika, cumin). Put a tortilla wrap in a dry pan, spread a dollop of the mixture over it and fold. Cook till toasted on the bottom then flip. You could do precooked chicken or whatever other fillings you wanted.
-porridge - use the microwave sachets if you wanted, though I don’t find it much more effort to do it in a pan. Chuck in nut butter/ ground almonds/ seeds/ berries if you want to up the nutrition content. I often add grated apple, carrot and courgette - which sounds a faff but I use the grater function on my food processor which lives next to the hob anyway so takes seconds. (To be fair if it was just me I’d just have porridge and a shit load of syrup but it in sometimes doing it as a quick supper for dd I feel like I should add in the veg!)
-pasta, add frozen peas to the water to cook at same time. Drain but retain some of the water. Stir through a dollop of Philadelphia—quick stir fry whatever veg we have in in sesame oil, usually some spring onion and pepper, chick in a packet of microwave rice, some frozen peas or tinned sweetcorn, stir fry a couple of minutes, crack in an egg, stir fry a bit more, add soy sauce
-packet of egg noodles boil for 4 mins, dress with some combination of sesame oil, soy sauce, lime juice, coriander, chilli, sesame seeds or other chopped nuts, or nut butter thinner with water to make a dressing. How many toppings depends on whether I can be bothered and what’s in the cupboard/ fridge. I usually just eat this which isn’t very balanced but you could add precooked or tinned fish/ meat/ veg
-shop bought falafel on pitta/ wrap with salad and hummus. You could just do it on a plate with salad if you wanted to avoid the bread.
-I actually quite like the ready made Spanish omelettes you can get in supermarkets. They keep for a while, heat up in the microwave or dry pan in minutes and if you check the ingredients I often find they’re literally just egg, potato, onion and oil with a bit of salt so not too bad. With salad on side.
-tinned mackerel, tinned new potatoes and some kind of veg (green beans or frozen peas usually). This isn’t one I eat but DH and DD love it.
-couscous - again I’m not a huge fan but it’s really quick and easy and you could just add some precooked fish, or meat, or feta cheese, chopped tomatoes and cucumber and spring onion, a few chickpeas from a tin or jar - whatever. Or do the same with one of those microwave packets of mixed grains.
less carby ideas
-Greek yoghurt, fruit, add some seeds or ground nuts or nut butter
-scrambled eggs with spinach wilted in, bit of cheese on top
-hummus or other dips with veg sticks, maybe something like oatcakes or rice cakes which are carbs but less likely to scoff the whole packet than with bread. Add your cheese and apple, or some olives