diet help needed

handsomecake

hi guys.
i work a permanent night shift 4 days on 4 days off 12 hour shifts.
during the 4 days on i go striaght from bed to shower to car to work and have no time (due to the commute) to cook a proper fresh dinner.
we have a micro wave and a kettle in work and that is it.therefore everything i make has to be micro waveable etc. im looking for ideas for stuff i can buy(healthy) that i can eat in work.

for the last few weeks this is what i have been eating. feel free to pick it apart!!

apples
oranges
tuna
wholemeal pittas
peanut butter
yoghurt
uncles bens microwaveable rice( is this good or bad???)
microwaveable m&s meals like spagetti bolognase etc
turkey slices

im 70kgs and 6ft so im fairly lean and id like to keep it that way!!!!
but im running out of meal ideas for work


help

rubadub

Stick with wholegrain rice.

What I have done before is cook up big batches of stuff at the weekend, then pop them into old sauce jars and stick them in the fridge or freeze. If you freeze then you can cook up several batches so you have a bit of variety.

Also you could buy, or ask the boss to buy or chip in, for a george foreman type grill. I do not like the george foreman brand ones. You can get ones that have the plates on springs, and they do not have such big ridges, the springs actively push the plates against the food, so cook it quicker.

BrthzDublin

By myself.

Microwave rice is bad,kinda fast food.As above-stick it.
To many meals with fruits-too much carbohdrates/sugars then going to be ensimated to fat.
Stick the caned tuna for other fish say cooked haddock
Use dietary fibre.