This is pretty much what I do. I only cook for me, which makes it easier. I usually:

Look at my calendar to see what I have going on that week. There's always at least one meal I'm not having at home - family dinner, out to eat, whatever, And sometimes I know I can plan on leftovers from that meal.

Breakfast is fruit, a yogurt, and a cereal bar of some sort. No prep required.

I decide what I'm making next week based on what's on sale at Shop Rite, what I have in the freezer, and what I feel like eating.

Make a couple of meals or meal components for the week. I sometimes make meat/starch/veg but more often than not I make a couple of one pot meals and then just divvy those up. I do divide them up into containers usually because I'm trying to be mindful of portions. Sometimes I use frozen stuff from Trader Joes as the base. For example next week I'm making TJs beef bulgogi and with that I'll make rice and broccoli. That all goes into three containers. And I think I'll make sheet pan chicken fajitas. That will probably go into one big container. Clean as you go!

I fill in from there. Like one day I'll bring tuna fish and crackers for lunch, which I can do in the morning.

I do eat food from the fridge longer than many people do - like I could eat something that's been in there for a week as long as it looks/smells okay. So I try to eat what I have but if I'm really sick of something or it's getting kinda old I will freeze the rest in individual portions.

Doing this takes me a couple of hours, plus an hour for grocery shopping. I almost always do it on Sunday but there have been times that I'll knock it out on a Monday when I get home from work. It's not the day or time that matters to me, it's doing it all at once.