A quick way to get Omega-3's and a quick high protein meal is to use Salmon from canned (there are quality ones in stores),
or the pouches from Chicken of the Sea salmon.

A little tartar sauce or light mayo and you have a good meal.
Add some baby spinach leaves or swiss chard to a sandwich and you have veggies with it. No cooking needed.

There are pouched chicken products now too. You can rinse some of the salt out if too salty for you. Add to a quality soup like Progresso (they have no MSG varieties), add some frozen peas/carrots to make more veggies and nuke in the microwave for 2 minutes. (I typically nuke the frozen veggies first in 1/2 of of the soup, then add the rest + the meat and nuke a minute or two longer.). The microwave turns itself off and beeps so you will hear that.

These are two fast quality meals, that you can make easily.
I do it here for us sometimes just because I am lazy.