I was going to suggest homemade hummus, very light on (if at all) the tahini, and skip the olive oil. Just throw a drained can of garbanzo beans in a food processor or blender, add garlic, lemon juice, and salt. (optional little bit of tahini, but you won’t miss it).
Canned chicken, broken up and mixed with a little low-fat mayo or some Greek yogurt, add some pickle relish, and you’ve got chicken salad. (or tuna) Eat on toast or straight.
Cook up some ground beef or ground turkey, add some Sloppy Joe mix or sauce (you don’t need to use the whole can or jar).
When I was a kid, we ate “Brownie Stew”, so-called because we learned it in Brownies (it was that easy, and we liked it enough that my mom made it a lot. I see it’s also called Campfire Stew, Hobo Stew, etc). Brown a pound of ground beef (or turkey) and then stir in a can of Campbell’s vegetable soup. Voila! Can serve it on toast or buns. Probably good with other soup varieties, too. (I haven’t had it in 55 years, so my memories of it might be through rose-tinted lenses.