I'd generally disagree that you can't eat well when away from home or if you 'didn't prep today'...
This cafe, at the end of the road near where I work, served up this little treat for me today.
I've always found that if you speak nicely to the staff behind the counter they'll rustle you something up, even if it's not on the menu. That way, you can keep on track with eating well across the week.
Chilli and rice with a colourful side salad, for the macro and micro gainz!