If you want to make quick and nutritious meals during the week, create a monthly menu and prep your meat sources that you will be using, once a month.
Example- Once per month, cook up all your chicken that you will need (based off of your menu meals), place them in individual freezer bags, freeze them, then pull them out and place them in the refrigerator to defrost the night before you are going to use them. You can defrost the chicken in the microwave if needed; however, I find that letting them slowly defrost in the refrigerator for a day works better.
This speeds up the dinner process quite a bit. It doesn’t take long to prep your food once per month. It only takes me about 45 minutes to prep all my food for the month.