Realistic meal planning for a busy work week

I am 5 foot 2, 31F, currently I’m not sure how much I weigh because I’m too nervous to check it. I have noticed significant weight gain since leaving my toxic job so I’m hoping to just use how I look and feel as a way of tracking

I have been dealing with mental health issues and currently on Wellbutrin.

Because of my history of eating disorders I don’t want to quantify the weight loss process by tracking weight and calories as I’m starting my weight loss journey.

I like walking. I walk for an hour for 5-6 days a week. An hour is all I have to allocate for walking. I try to do it as early as possible before excuses. Eventually I would like to incorporate strength training in the evenings (very intimidated by it).

Right now, focus is nutrition. Having dealt with emotional eating in the past, I started off by not needing something to watch while I eat and taking my time. Swapping YouTube/Netflix with reading or podcast

But my question is ….what practical method do yall use to plan your meals for week? A method that’s low effort and you actually end up eating and not put all that work in like researching, buying, and cooking only to end up ordering out instead

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