Sport Eating well on a budget and tight schedule

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My original post a month or so ago is here:

http://training.fitness.com/body-weight-training/help-training-schedule-54783.html#post436458

Right now I'm working 2 or 3 PM to midnight during the week, sometimes on weekends too. I'm also in class, online at Hinds Rankin Campus.
I usually have 2 to 3 hours in the day free after I factor in work, school, and sleep. In that time I need to work out, and prepare a meal for the day. We usually get lunch at 9pm and a 15min break at 6pm. We have a fridge and microwave at work.

I'm trying to make a simple grocery list of what I can buy, on a college student budget, that is good for me. Keep in mind I live with my aunt and we split the grocery bill because we both eat the foods.

As of now I eat sandwiches, whole grain, turkey, with pretzels and an apple. I eat the apple for snack and rest for lunch at work. I have either oatmeal or eggs for breakfast. I usually drink only water and tea but occasionally milk or coffee. As of that post above I started a new workout regime, but I feel tired/sore a lot now and I don't know if I'm getting enough protein (is that a cause of the soreness?)

I'm 26, 6'0 about 230/240lbs. I have a set of 25lb dumbbells and access to a park about a mile from the home.
 
Also, I'm looking for foods I can eat that are healthy that will leave me full and energized because I do physical work at my job.
 
I used to live on predominantly the below for a number of years but I will warn you it is boring. My principle was that food had to be sustaining, cheap and not take more than 15 minutes to prepare.

Grocery list

Pasta
Rice
Cous cous
Minced meat (varied)
Soy mince to absorb grease of cheap minced meat
Veggies frozen and whatever was on offer
Oats
Milk
Corn syrup surprisingly cheap in bulk
Soy sauce, and some other simple flavourings.

Cooking directions.
Throw mix of some carb foods minced meat /soy mince mix and veggies in pan, with occasional flavouring. Cook on hob. Eat. If taking away, more soy less meat as it spoils in tupperware. Can be reheated, be careful with rice or poultry.
Oats and milk with corn syrup if lower quality oats or I felt like it, either cooked if eaten immediately or soaked if to travel.

This is not cordon bleu, it is pure sustenance on a budget and tight schedule. It does work, and if you are able to add a bit of fruit in with it likely even healthy. I went for vit and mineral pills to supplement shortages, but this is best avoided if you can improve your diet.

If you want something more luxurious, others will likely advise.
 
In college I prepared dishes with lentils a lot - they are surprisingly good, cheap, and a good source of protein. Here's a yummy recipe (although feta cheese is pricey, but you could leave that out):

Eggs are also cheap and great sources of protein - you can hardboil them, chop them up for salads, put them on sandwiches, or of course make omelettes or Dutch babies:

Chickpeas, garbanzo beans, black beans, rice, tofu - all fairly inexpensive and healthy to add to your diet.

Those are off the top of my head - I hope that helps!
 
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