I like to keep some healthier options in the house that are also quick and easy and enjoyable too. I really like flavored oatmeal and although the instant stuff isn't as good for you its still not the worst you can do. I male sure to grab the lower sugar variety and always use water and no butter or milk.
Kashi frozen entrees are a decent choice too as far as that kinda thing goes. 300 calories carbs from whole wheat pasta and veggies and a respectable amount of protein. Not better than preparing it yourself but if you need a quick fix there are worse options and they are feeling. And javs got it right. Drink a lot of water with your meals, it will make you feel more full and eat slowly. Maybe start your meal with greens/complex carbs