In food courts, I try to find things that are cooked on the spot - Asian places sometimes have a menu you can order off where they cook it in front of you.

Otherwise I'd go for the fresher options - things in bain marees that turn over frequently like fried rice, pasta... I know what sells well at my locals and you probably do too??

As for lunch at home - can you get some wraps? Mountain bread? Nice alternative to normal bread. You could try hummus and grater carrot inside a wrap. Or boil some eggs and do a fresh egg mix, yum.

I used to make frittatas sometimes too - egg, tomato, some sort of meat, seasoning - it is being cooked so I figured ham/salami were ok.