Wish I had some recommendations for you. However I eat a little better than my dog does if I had to put it in perspective. I used to only get 10 min breaks at work with one microwave for 10+ guys, so I learned to eat my food right out of the lunchbox & fridge.
I typically do a piece of chicken, egg whites, or ground Turkey for breakfast with some pre workout carbs like COR or oats w a banana (possibly some almond butter)
As for meal prep I take my food from the garage deep freezers every Thursday to thaw usually a large pack of Costco chicken breast, a large pack of Costco ground turkey, and a few lbs ground beef from my local farmers I buy once a year (either a full or 1/2 beef at a time depending on availability).
I will trim the junk (not much on the Costco stuff) off the chicken and make some sort of marinade consisting of chicken stock, ground pepper, salt, paprika, coriander, cumin. Then I cook my chicken on Sunday & eat all week long (yes I’ve done it this way for 15 plus years 3 days in the fridge is a false you won’t get sick or I at least never have)
As for the Turkey & beef depending on what my goals are, i will make my own home made sloppy Joe mix with tomato paste, seasoning, and Worcestershire sauce (idk I found the recipe online)
If in cutting I will usually just cook & drain the juice plain & use S&P w some sugar free BBQ sauce as long as it’s not affecting my digestion.
Then for carbs I like to change it up w white rice from Costco or quinoa from there also. I use chicken stock as the liquid as it tastes much better than water.
I pretty much eat the same thing all week long & adjust amounts for goals. I’m no competitor so the thing that keeps me going along & sane w wanting to perform good & look good is no matter what me and the wife pretty much always take one night out and eat whatever we want (the meal not the day) on the weekend.
I try to make meal prep quick and painless. With my process I can have 15 meals ready in containers weighed out in about 1-1/2 hours. I understand with kids you gotta make it interesting each night, but this is what I do personally.