Need your help

maybe you can prepare something over the weekend

you can prepare yourself a sandwich or an omellete

I tend to prepare the paste that I need to cook over the weekend. Then I'll keep them in the fridge. Whatever I want to cook in the morning, I'll make the preparation at night. It won't be anything big. Must have meat and veggie to be eaten with rice. If I want to fry the chicken with batter, I'll prepare them, leave them in the fridge, fry them the next day. Veggie can be cut at night and cook in the morning. It would be useful to make a one week meal plan. That way you'll have an idea on what to cook in the morning. If your office has a refrigerator and microwave in the pantry, you can prepare them all during weekend and bring them to be reheated.

Try to include some fresh fruits and vegetables in your meals.

when i eat junk food that too more than required then very next day i prefer fruits salads and coffee, i take very less of other things and lots water

The foods in the picture looks healthy to me. Milk is the healthiest meal that I can think of that can be prepared quickly too.

Sorry about your stomachache. When I taught school, I usually brought yogurt and an apple for lunch. Sometimes a turkey roll up and an apple.