If you've got half an hour to eat, maybe you don't even want to waste time cutting up some vegetables and assembling a sandwich. For days like those, frozen meals may be the best option. A lot of frozen meals are lacking in substance, both nutritionally and in terms of flavor, but the ones from Amy's Kitchen have never disappointed me.
Amy's Kitchen Pesto Tortellini Bowl isn't exactly a diet food, at 430 calories and with 19 grams of fat. However, it's filling, quick, high in protein-- and most importantly, kosher.
Here's how I like to eat it: microwave the pasta. Then, cook a cup or so of frozen peas in a large bowl. When the peas are done cooking, empty the pasta into that bowl, leaving behind the pesto sauce that doesn't stick to the pasta. Now it's at least nominally healthier, and even more filling due to the addition of high-fiber peas.