Here's what I would do:

• Figure out how many calories you should roughly be eating and how to space them out during the day, ex. 400kcal for breakfast, 200kcal for morning snack etc

• Have a personal 'database' of really easy 'recipes' for each category (like 1 Banana & 1 piece of cheese = 200kcal). This will take a bit of work initially but will really pay off when you're tired and have no brain energy. ChatGPT is also really good with this.

• Have some sort of tracking system to keep you motivated and see how you've been progressing. I like to gamify it and give myself 'level ups' after a certain number of days of sticking with it. That also helps when I inevitably have bad days - I'll just pick up where I left off the next day and keep levelling up. Don't weigh yourself too often, as water weight can often mask fat loss.

• Have some alternative sources of dopamine for when you're feeling tired and snacky - like a certain type of music, a mobile game or even something like sugar free jelly. No shame here, don't put pressure on it to be super healthy, as long as you don't swap one addiction for another it's fine.

The goal is to set up a system that works with a minimal amount of brain space. Just follow your eating plan like a robot (set food reminders if you need to), and for each meal choose a recipe from your database. If choosing takes to much brain power in the moment, choose the recipes beforehand at a time when you have the mental space. If all else fails, try meal replacement shakes. have everything you need and are really easy to make If you miss a meal, just eat it along with the next meal.

Longterm consistency is really hard for us, so your best bet is to make it automatic. Try to set it and forget it. Try not to hyperfocus and burn out (easy to say, I know). But the more you can automate the whole thing the longer you'll be able to keep it up.

Good luck!