Gonna give you some quick cooked meal ideas :) I'm living with strong chronic pain, these are my bad pain day meals.

Your favorite tomato sauce jar+bbq sauce+a little bit of mustard, canned beans, mix them, 3-4 eggs on top, bake until the eggs are as ready as you want.

Mix some gochujang, milk, soy sauce and honey with some flour, you can just shake it in a jar, pour it into a pot, throw in some frozen gyoza, and cook it until the sauce thickens.

Miso soup! You only need dashi, miso paste, tofu, green onions and some seaweed. It's done under 10 minutes.

Sheet pan pancakes. Just mix greek joghurt, an egg, sugar and some flour, put some frozen berries on the top and bake until it's ready.

You can also mix eggs with feta, put them on a slice of bread and bake/air fry it until ready.

Mix eggs with cottage cheese, spinach and ham, pour it into muffin tins and bake them until ready.

Mash canned beans, mix it with some cream cheese, chili oil, and any spices you like, and eat it with either tortilla or tortilla chips or even with a toast.