Help for Great Carb Sources!?

Instant brown rice, just pop it into the microwave and that's it. Very good source of complex carbohydrates and healthy. For protein eat with some meat or beans.

If you have access to a kitchen at work you might cook some wholegrain noodles, takes about 10 minutes and is quick to eat.

If you're on the go prepare sandwiches on the day before. Like a grilled chicken sandwich, good source of protein and if you use wholemeal bread/toast you don't only have bread with all the nutrients white bread doesn't have, it's another source of complex carbs and perfect to eat at work.

You might also take a can of beans with you, they don't have all too many carbs but they're still complex ones. Good meal would be a wholegrain tortilla with beans which you prepare the night before and then just heat it up in the microwave (if you have one at work). Wholegrain tortillas are a good source of carbs and since grains and legumes add up to a source of complete protein you have a perfect meal for you and your muscles.

Often overlooked by non-veggies are lentils.  I'm a vegan and I eat buckets of them. Consider these nutrition facts:

Red lentils: per 100 g

Energy: 325 kcal
Protein: 24g
Carbs: 49g
of which sugars: 5g
Fat: 1g
They only take about 10 minutes to cook and can be seasoned in many different ways. I normally eat a 100g serving.

Green Lentils: per 100 g

Energy: 340 kcal
Protein: 29g
Carbs: 57g
of which sugars: 5g
Fat: 1g
Green lentils take 20 minutes to cook, but have a different texture (ie firmer) to red lentils.

Also, consider less commonly used grains that can be picked up from most health food/'hippy' shops, such as millet, bulgur wheat, quinoa, couscous and buckwheat.  All of these grains are high in complex carbs (eg millet @ 73g carbs per 100g) and also provide quite a large dose of protein too. Most are rich in iron and other minerals, which is a bonus. Aside from quinoa, they're pretty cheap, especially if you can buy in bulk.