+1 on pasta if that fits your diet. Whole grain stuff is getting tolerable now too.
Learn how to do a bechamel sauce. I.e.
http://www.foodnetwork.com/recipes/mario-batali/bechamel-sauce-recipe/index.html
(that's WAY too much butter and can be substituted iwth olive oil)
You can use it with fish, meat, vegetables. You name it. It is the base of all my fast lunches and a light "cream sauce" that's made with only milk.
Learn how to make a marinara sauce.
So, her you have it. Eeasy lunch once a week already. The second one, I'd make a stir fry with vegetables/meat and rice. Get a rice cooker. You can vary the stir fry ingredients to whatever is floating around the fridge, including leftovers.
HTH.
G