Look up greyskull linear progression, do it
Buy a slow cooker, a big one, 6 big tupperware containers
Each Sunday buy:
2.5 kg of chicken thighs
2 bell peppers
2 tins of tomato, some corn
2kg bag of potato
Throw 1tbsp of seasoning over the chicken, mix.
Fry the chicken thighs for a minute each side (need to do batches)
Throw them in the slow cooker
Roughly chop all the veggies (except potato), throw them in - you may want to fry the onion
Drain tomato, throw it in
Add a stock cube and half the spinach
Throw any other veggies,spices or sauces you like (I add soy and Worcester sauce)
Add the seasoning (to taste)
Let it do its thing for 8 hours.
An hour before the end, throw the potato in the oven.
When done cut up and toss into 4 tupperware containers
Take the chicken, evenly toss it into all 6 containers.
This will take you 30 minutes (excluding cooking ) when you've got some practice at it
Eat this every lunch, have potato on workout days - you have 1 free lunch day.
Only miss workouts if it's an emergency
Cut out chocolate, candy, soft drink, chips, etc
That should put you in a good spot after 3 months. Report back for the next step.