With the bones and skin off the chicken, boil for a couple of hours to make frest chicken stock. Remove the skin and bones by straining the liquid. Blend a couple of cans of tomato with a small garlic clove 0.5 teaspoons of paprika and black pepper and salt to taste. Add this to the chicken stock along with dried sweet basil and boil for 10 minutes. This cream of tomato and basil soup is a great winter warmer. To reheat place in bowl or cup and nuke in microwave.
Chilli con-carne or curry as suggested above, but you can pre-cook your own rice and place in microwave containers, the secret is to drain well before placing in the containers. You can do the same with spaghetti if you take a spag bowl.
Make sure the food is boiling when you place it in the microwave / take-away containers to kill any bugs so it keeps much longer. I find food like this will keep up to a week in the fridge and months in the freezer.
To cook jacket potatoes in a microwave, wash and keep the skin moist, wrap in some kitchen paper towels and zap for 6 to 8 minutes depending upon the size of the potato.
I have a big cooking pot and cook many different dishes, portion them in 650ml reusable plastic take way dishes and freeze them, this is my fast food.
Last night I made a chilli-con carne and had 14 portions that are now in the freezer.