I'm lucky in that I have a sushi restaurant close by that will make brown rice sushi on request, so that's kind of become my "fast food" option as far as restaurants go. In a pinch I can always get a grilled chicken salad or sandwich from a typical fast food place, but I'm just really not into supporting the major chains, so it's not something I do often.
For quickie at home meals - well, I almost always have some cooked chicken or turkey in the fridge, and make up brown rice in a big batch every week and store it in portions in the fridge. So, that gets me halfway there in a pinch - a quick saute of some onion, peppers, garlic, ginger and a little soy and teriyaki sauce, then adding in some chicken/turkey and rice, gets me all the way. It's quick, tasty, and can be modified countless ways.
I also always have the makings of a big salad on hand, so it's easy to throw something together then top it with chicken/turkey, maybe a few almonds or walnuts, a few dried cranberries, whatever I have on hand that makes it more of a "meal". Quick and yummy.
Here are a few other ideas:
Omelets!! Egg whites or whole eggs (or a mixture)..whatever your calories allow. Saute some spinach, mushrooms, onions, whatever you like - add the eggs, cook up quickly then add some diced tomato on the side. Add in a slice of whole grain toast for some carbs, if you like.
Make up a big batch of something you really enjoy when you do have some time - either freeze it in single-serve portions, or keep it in the fridge if it will last. That way, all you have to do is heat and eat!!
In a pinch, even a quick bowl of oatmeal with some walnuts, banana (or other fruit) and a drizzle of honey can make a good dinner.
A wrap is very fast, provided you have the basics on hand - cover a whole-grain tortilla with a little hummus, black bean puree (whatever you like), then top with some turkey, loads of veggies, and maybe a little cheese.
There's really so much you can do if you get creative. Definitely making up a soup, stew, pasta dish or whatever you really like and storing it in single-serve portions is the fastest, since there's nothing to do but reheat the food. My freezer right now has homemade marinara, bean stew, turkey bolognese, and apple braised pork along with some other stuff - it's so nice to have a selection of tasty (and healthy) things on hand! Pasta sauces are especially great - you can get the water on to boil, put the sauce in the microwave to thaw, then go for a shower - by the time you're out, just add some whole wheat pasta to the boiling water, then within about 10 minutes you'll be ready to eat.
I hope something here might help you!