If you want light and super easy, consider keeping the following on hand:

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Frozen pre-cooked grilled chicken pieces:
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You can either make it yourself (cheapest and healthiest) or find it in the bulk frozen section at the grocery store (usually near frozen turkey). It's really easy to cook, provides lean protein and is relatively healthy (especially if you avoid the kinds with a lot of salt and grilling spices).

Toss them in a fry pan or wok with a dash of Asian sauce (soy, Teriyaki, etc.) and some veggies (even frozen mixes work) and you can have a pretty decent stir fry in about 5 minutes. If you want something heavier, dump it over rice or throw in some boiled noodles when you cook it.

Boil up some pasta and throw in the chicken pieces a couple of minutes before the noodles finish cooking. When the pasta is done, drain and add cream sauce and you have a filling (albeit fattening) chicken fettuccine alfredo in under 10 minutes. If you want healthier, use a high quality red sauce.

Knock the chicken around in fry pan with a bit of oil and garlic to defrost and season it and use it to garnish a salad.

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Salad mix:
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You need only open the bag, rinse of the mix in a strainer and then add some toppings to make a light meal in 5 minutes. Drop it into a pita or wrap with some meat and cheese and you have a virtually instant sandwich wrap.

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Fresh Spinach (or Collard Greens or Swiss Chard)
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Rinse it off, throw it in a bowl with a pat of butter and some garlic or garlic powder and microwave it for a few minutes for healthy tasty greens. If you get bored with this,add Italian salad dressing, Balsamic vinegar or Tabasco before cooking. This makes for a really fast and easy side dish.

The spinach can also be the base for a quick salad, as you can toss in some pre-cooked chicken, minced ham, hard boiled eggs or other protein and some dressing.

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Keep a Bowl of Brown Rice soaking in water in the Fridge:
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Dried brown rice usually takes forever to cook. If you pre-soak it and keep it in the fridge, all you have to do is throw it in a rice cooker (or even a pot on the stove) and it will cook reasonably fast. It's healthy and makes a nice compliment to stir fries.

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Get a Foreman Grill if you like meat:
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Thin cuts such as carne asada (flank steak) only takes a few minutes to cook in one of these since the heat is applied to the top and the bottom of the meat at the same time. You can cook a thin steak in less time than you can heat up a frozen dinner in the microwave.
http://www.flickr.com/photos/cardoso/2127566176/

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Get a Sandwich Press:
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You put your favorite hot sandwich toppings on some bread, butter the outside edges and put in the press. A few minutes later you have a hot grilled sandwich. If you want less fat, forgo the butter and spray the machine with a non-stick cooking spray before you cook the sandwich. The non-stick surface is really easy to clean and the machine cooks both sides at once so you don't have to worry about flipping it over. The press also crimps the edges of the bread together so it minimizes the chance of cheese or other ingredients leaking out and making a mess. In a pinch you could also use a Foreman grill, but it won't be quite as tidy.
http://ecx.images-amazon.com/images/I/41FBKY9RSDL._AA280_.jpg

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Cold Cereal:
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If you are really feeling lazy and don't want to bother making something, a bowl of cold cereal with milk might occasionally do the trick. I sometimes do this after an evening workout when I'm hungry, the fridge is mostly empty and I want something light before bed. Since I almost never have this for breakfast, it can be a fun change at night.

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Make Extra Stuff on Your Days Off:
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Hard boil a bunch of eggs to supplement salads with protein.

Cook a large roast (ham, turkey, beef, anything) and keep the leftover meat for sandwiches, salad toppings or a component for egg scrambles.

Make a large casserole, stew, pot of soup or other item that reheats well.

Season and marinate thin cut meats such as flank steak and put them in a zip-lock bag in the fridge for use during the week. I do this for Carne Asada quite often.

Fry up extra bacon, pat away the grease with a paper towel, mince it into small pieces and store it in the fridge in a Zip-lock bag. You can later add it to scrambled eggs, salads, warm spinach, and more.

Make up a huge batch of frozen burritos. Cook up some meat to your liking (I used ground beef, taco seasoning, onions and peppers). Drain the grease and mix in some refried beans, diced onions and shredded cheese. Stir in enough enchilada sauce or green salsa to moisten the mixture, but don't make it runny. Put the mix inside large tortillas, roll them up and put several inside 1 gallon freezer bags and freeze. When you get home, remove one burrito from the freezer and microwave it for several minutes for an instant meal. Since you control the ingredients, you can make it taste better and be healthier than store bought versions.

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