A few days of speed foods

Well after a very bad week last week and a gain of 2lb. I decided to draw a line under it and start again on Monday. So far is going OK but I have decided that from tomorrow I need to do some speed days until WI on Monday.

Does anyone have any speed meal ideas for red days as I am a bit stuck for ideas other than meat and veg and fish and veg?

What about making a soup out of speed foods? Nice warm and filling.

Unfortunatly i havent much fruit in but i have got loads of frozen veg and tinned toms so might have a go a the speed soup.
On a budget this week so i dont really want to buy anything extra. Ive got loads of meat and fish in freezer too.