The trick is to do large-scale cooks when you make anything, so you can store the leftovers for later. I do mass cooks on weekends, leaving the rest of the week open for options. Not every dish reheats well, but a lot do just fine. Meat sauce for spaghetti, curry, stews, etc. I store them in a freezer using mason jars. Today, I'm smoking spareribs for the 4th. The leftovers will end up being used for stew.
That's a photo I snapped from a freezer. When it's dinner time, I put a mason jar of food in the microwave oven for one hour (yes really) with the power level setting at 20%. This makes it so the food slowly reheats more evenly by making the microwave operate in intervals at a ratio of 1 out of every 5 seconds. If you try to run the microwave at full power, you will end up with a frozen center and overcooked food on the exterior. My process works really well.
If it's stew or curry or equivalent, I also throw some rice into a dedicated rice cooker with some water, hit "cook" and come back in an hour. If it's spaghetti, I will boil water for the noodles. If I'm feeling lazy, I just bake fries and chicken tenderloins that I buy at wholesale in the oven. Long story short, I rarely eat at a restaurant and I never feel like I'm constantly cooking. There's always something to reheat from the freezer.
Schedule wise, breakfast for me is always greek yogurt with cold brew coffee that I make at home. Lunch is always a sandwich, sometimes ham, sometimes PBJ. Dinner is big time, pig time where I get the bulk of my calories for the day.
