That's the very quick (10 minutes), delicious (trust me), healthy (links follow) and cheap (about $3) lunch I made for myself yesterday. "Quick" meal preparation can be learned, "delicious" is personal, "healthy" is contingent on a little self-education (do not listen to "nutrition" segments on television) and "cheap" depends on knowing how to shop and avoiding packaged foods.
On top, a fried egg, with the nutrient-dense, flavor-packed yolk oozing all over the place. (Hey, Ms. TV Nutritionist, if we are really supposed to eat egg white omelets, wouldn't eggs come without the yolks?)
Under the egg, some organic chopped parsley and organic red cabbage. (Both last in the refrigerator for at least a week, if stored properly.)
Also, on the bottom of the bowl, hidden by the vegetables, are spoonfuls of organic spelt (a whole grain and type of wheat) and organic kidney beans.
For additional flavor and nutrition I added some olive oil, lemon juice, unrefined sea salt and fresh ground pepper. Oh, I almost forgot the whole grain bread, which I ate with nutrient-rich Smjör butter.
Substitute vegetables freely; whatever is in your refrigerator will work. Don't be afraid to pack this for lunch at work; include a hard-boiled egg in lieu of the fried egg.