Shortly after I lost my husband, I made it a habit to keep grab-and-go items on hand, for just that reason -- I'd get home from work, exhausted, and knew I NEEDED to eat something -- even if I wasn't hungry. I knew I had to keep my strength up, so I had to have at least something quick on hand.
Here are a few of my go-to meals, when that happens:
* Stir-fried vegetables -- whatever was in the crisper, cooked in olive oil, served over spaghetti noodles with parmesan cheese
* Omelettes -- again with sauted veggies and cheese, I'd add ham if I had lunchmeat on hand, and a side of toast or english muffin. Also, I'd often add Brown & Serve sausage, if I had any in the freezer.
* Mac & Cheese -- yes, Kraft boxed will do in a pinch
* Yogurt with fruit and granola
* Always kept a few hard boiled eggs in the refrig -- egg salad, sliced into a green salad ...
* English muffins or a bagel with peanut butter and jelly or cream cheese (sometimes with jelly, too); also good broiled with a tomoato slice and mozzarella cheese.
* Chicken Kiev-type servings (often available in cordon blue, broccoli & cheese, buffalo chicken style), often sold at my grocery on a 10/$10.00 sale -- not always the healthiest, but it gives some protein and makes a decent meal when served with rice and a salad. i still keep several on hand, just in case.
* Tomato soup and grilled cheese. Add a side salad.
* Cottage cheese, fruit, and toast (raisin is great)
* BLTs
* Not sure where you live, but if you're near a grocery, consider a half (or whole, depending on your family size) broasted chicken from the deli. Add a salad and veg, and you're good to go, with chicken left for lunch the next day. By me, they mark them down as low as $3-$5, as the dinner hour nears, to clear them out before the store closes.
* When I make lasagna, I'll make 3-4 small loaf pans, rather than a large one. I'll bake one and freeze the remainder for another meal. 1 small loaf pan (disposable foil pan) makes 2 servings (for me, anyway).
Over the last few years, I've gotten much better. I've learned to cook 1/2 recipes, and save a portion for lunch the next day (or an additional dinner, if there's plenty left over). Less waste and always something good on hand to eat.
Best,
Lori