If you're really in a time pinch, and you've got no meat or eggs prepared, you could always mix yourself some oatmeal and protein powder. This is a favorite of ours since we're pretty busy T-men.
A good quick meal would consist of cooking 1/2 cup of dry oatmeal and 1 cup of water in the microwave for 3-5 minutes. Then after it's cooled a bit, add a packet of Grow! (or one of those "other" MRP's) or 2 scoops of Advanced Protein, and maybe some mixed nuts or natural peanut butter (if you don't mind the fat).
Mix slowly so that it gets nice and thick. In fact, if you mix up chocolate protein into the oatmeal and add some crunchy peanut butter, you will swear it's the bodybuilder's version of a Reeses' peanut-butter cup.
This meal is so easy that you can probably store all the ingredients at work so you can whip it up at any time. Just be careful of who you work with, though. For months I was having a problem with getting lean and thought I was getting a mild case of gyno.
I finally found out that my diet was being sabotaged. One afternoon, back when Grow! came in tubs, I caught Cy Willson hunched over in the corner of the break room eating my Grow! with a spoon.
He looked like an addict. Protein powder was spilling all over his mouth and chin as he rapidly shoveled spoonful after spoonful of the tasty MRP into his mouth. Then he would laugh fiendishly while filling the empty tub with soy protein! Sicko.
The recipe again:
http://www.bodybuilding.com/fun/berardi38.htm
Protein Oatmeal
1/2 cup oatmeal
1 cup of water
40 grams of protein powder or MRP
Sweetener (you don't need the sweetener if you use Grow!, though, because its sweeteners won't degrade when you microwave 'em)
1 serving of mixed nuts or 2 tbsp of natural peanut butter