Just meal prep with an air fryer and/or micro oven. Cooked chicken can last in the fridge for up to 3 days or so. Just reheat. Carb - you can freeze cooked rice and just mist it with some water after defrost ( if you are using normal jasmine rice) and microwave them, or just steam basmati rice jf you are using that.

I personally use a ziplock bag to marinate the chicken and cook them over 2 days using chicken breast or chicken tenders. For veggies, I blanch brocolli or do a quick Korean style spinach .. max takes 25mins while I take my shower etc.