Janet James

Sheet pan chicken thighs with potatoes and frozen broccoli, olive oil, salt, pepper. Big pot of lentil or bean chili with canned tomatoes and onions, portion and freeze. Egg fried rice with frozen veggies and a drizzle of soy, or a veggie omelet with toast. I forget stuff and bail to drive-thrus, so I keep these basics on hand and batch once so reheats cover tired nights.

Discipline beats motivation because you'll rarely feel like moving after work. Accept the laziness, then rig the game with traps like workout clothes on the couch and a timer that starts when the TV does. You won't transform in a month, but ten minutes most days will make the couch a little less clingy.