Gotta agree with ActiviesGuy... making time to food prep is a must.
I work 50hrs a week, commute upwards of 2hrs daily, have an autistic 5yo, am in school/continuing education, have severe netflix, world of warcraft, and sex addiction's... but still manage to make time to food prep happen every Sunday.
Here's how I make it work:
I cook up a "base lunch" every Sunday. Usually some combination of veggies and ground turkey and/or grassfed ground beef (roughly 30-45 min prep with cleanup). I cook up a pot of rice at the same time (carbs for workout days)... and I'll chop up a few extra veggies (celery, broccoli etc). Some examples of this "base lunch". Crockpot Chili, Rice & Gravy, Meat & Veggies, Dirty Rice. If you're interested (and can tolerate redundant cajun inspired food) I'm happy to share recipes.
Beyond that, I stock up on quick/healthy/convenient food. My staples include: fruit, cottage cheese, coconut oil, eggs, egg whites, frozen fish, steak, fresh & frozen veggies, avocados, canned tuna, protein powder, nut butter and cream of rice.
I'm able to toss my food in a plastic grocery bag every morning in like 2 min (not exaggerating in the slightest)...
I usually make a quick dinner (frozen fish in the oven--broils in 10 min on tinfoil... zero cleanup, nuke some frozen veggies & rice).
Putting it all together, an average workday for me looks something like this:
Meal 1 ~7am
1 tbsp Coconut Oil, Coffee
8oz liquid eggwhites, 1 oz s/f coffee creamer
Meal 2 ~9am
8oz liquid eggwhites, 1 oz s/f coffee creamer, fruit
Meal 3 ~10am
Concoction Bowl (cream of rice & nut butter), Peri Shake (11ish)
Meal 4 ~12:30pm
Meal 5 ~3pm
1 can tuna, 1 avocado
Meal 6 ~7pm
Fish 6oz, Veggies, Rice
Meal 7 ~9pm
Snack ~ as wanted/needed
Drink ~ as wanted/needed
Water, Plain Tea/Coffee (3 cups max daily)
Net result, I'm hitting my daily calorie target ~2500-2600, protein 220g+, and fats/carbs swing a little depending on whether or not I lift. Again, I'm able to toss all this shit in a bag/to go cup omw out the door in like 2 min every morning.
IF I fuck up (oversleep, get met with an ASD meltdown) and don't pack... I'll hit the gas station for a couple cans of monster muscle omw to work, chipotle for a bowl @ lunch, and mcdonalds/wendys for a plain grilled chicken breast as an afternoon snack---keep in mind, this is the exception, not the rule. I'll also utilize protein powder to "catch up" if the day gets too busy and I miss a meal (often happens with meal 5).
I've also established the habit of logging every calorie I consume (using myfitness pal).
Anyway, hope my ranting is helpful!