This is my quick fix for lunch.
1 whole-wheat soft tortilla (they have them flavored now, I have garlic/onion)
Spinach leaves, romaine lettuce, tomatos - fixin's.
Caesar dressing or guacamole, salsa might work.
Tuna steak, you can buy them now in pouches, they come seasoned and ready to eat. I think starkist puts them out.
Just wrap it up and toast it just before the tortilla gets crispy. AFter that, I cover mine in corn/crab chowder.
Low fat, high protein, vitamins are there... very quick. 5 mins.