Help Needed for Easy Lunches

Like many of you, I am trying to eat as well as I can but I often find meals and in particular, lunchtime at work, rather challenging.  Unless there are leftovers in the fridge at home (and with 3 teenagers, there's almost never leftovers), I usually end up buying unsatisfying, calorie dense meals from the canteen.  It's expensive, leaden and not particularly nutritious. 

I think I would like to be able to have a bowl of vegies or something like that that I could stick in the microwave.  But I'm looking for some easy sauce recipes to add to them that I could make at home - enough to keep in the fridge for a few days and use as needed.  I'm trying to keep it healthy but happy to add more dairy to my diet.  I love things like potato/vegetable bakes so things along those lines would be great or other ideas to add a zing. And they'd need to be suitable for microwave reheating.  I'm hoping that some of you great cooks out there can share an easy recipe or two.