You need:
1 pack of microwave instant rice
1 can of tuna, in liquid or sauce of your choice
1 can of tomatoes, diced or crushed in can

To do:
Microwave rice as instructed, or to desired taste
Pour out heated rice into empty plate
Empty cans of tuna and tomatoes onto pile of rice
Stir in tuna and tomato into rice as desired
Place plate of mixture in microwave for 1-2 additional minutes

Notes:
You can substitute tuna and tomatoes for any canned variant of meat and vegetables. I prefer tuna and tomatoes for their price and low salt and fats (you can swap for sardines or salmon to reduce mercury intake, if you're worried about that). If desired, try substituting high salt or nitrite-rich canned foods with other options.
This meal takes advantage of the long shelf lives of canned food and instant rice to provide a quick, convenient and hearty meal, though may cause a small increase in microplastic consumption.

You need: