Lunch is tricky isn't it....Bringing your own is the very best though, it seems in restaurants the unexpected blips are more likely to occur.
I don't have a microwave to cook a lunch in when away from home, but if I did I'd eat soup - all the time. I love it! When I did have access to a microwave I used to make big batches of vegetable soup, minstrone, lentil, navy bean, cabbage - you name it. I'd make a big batch on the weekend and divide it into tupperwares for each day. I'd bring 1/2 pita to dip. YUM.
My not-so-favorite lunch but the one that I always lose weight on is a tuna salad. Pretty basic - lettuce, some salad veggies and some kind of homemade tuna salad. My favorite is to add chili-pepper paste or wasabi to give it a kick, or sometimes basil or dill if I have fresh on hand. I use FF yogurt w/ a little LF mayo to make it creamy, and sometimes mustard too. I don't love tuna, but if it's made tasty enough I'll eat it and I always lose weight when I do.
And on a sidenote - when I was more a weight-watcher oriented person I used to bring frozen dinners like Lean Cuisines w/ little packages of LF yogurts or snackwells type stuff. I did this for over a year, rarely felt satisfied and lost weight much more slowly. I'm all about the natural and fresh foods now - they taste so much better and they keep me satiated. Just a little boost for Sonoma
Good luck on Sonoma! It's fab, you'll love it!