Healthy Lunch, Dinner & Snack Ideas, 1200 Calories?

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On a Monday, Tuesday and a Thursday I'm not home to have a proper dinner and on a Wednesday I'm not home until 7pm for dinner. I need some ideas for healthy meals & snacks I can take to work. There is a fridge and a kettle I can use but that's it. I have a type of thermos flask but it doesn't seem to keep food hot for long at all I leave the house at 7:30am. Lunch is at 1pm. Dinner before evening class is 5pm Monday and 5:30pm Tuesday. Wednesday I'll have a snack at my desk before going to a kettlercise class and having dinner after that. Thursday I'll have dinner at my desk before going to a pole dancing class.

What meals and/or snacks can I prepare on a Sunday evening that will be ok for Mon - Thu? This week what I've packed is atrocious and already I've been to the canteen and bought a caramel shortcake The canteen does do hot dinners but the choices are not particulary healthy so I'd prefer to bring my own stuff in.

I constantely graze throughout the day at work but I'm going to try stick to breakfast at 7am, snack at 10am, lunch at 1pm, snack at 3pm/5pm, dinner at 5pm/5.30pm/7pm, supper at 9:30pm-ish.

If anyone has any ideas or recipes they would like to share that would be great