I think the best possible thing for breakfast is bacon and eggs. If you have 10 extra minutes, it's so easy to prepare. I do the bacon in the microwave: take a paper towel, put it on a microwave safe plate, put 2 or 3 pieces of bacon on it, then cover with another paper towel. Depending on the thickness of the bacon, it takes from 2-3 minutes. And during that time I usually fry two eggs in butter. It's so good.

As for convenient lunches, I think the best thing to do is prepare something during the weekend to eat during the week, like eggplant parmesan (which gets better over time anyway), chicken/egg/tuna salad, grilled steak (sometimes I put it on top of a salad... yum!), etc. Or I cook some chicken pieces and leave them in the fridge. I pack a rubbermaid container with some chicken, cover it with marinara sauce, then cover that with mozzarella cheese. At lunch I nuke it for 2 minutes. YUM!

For snacks, I pack string cheese, nuts, salami, whatever.

Hope that helps!