I find that having soup stocks/ quick soup recipes help with food preparations. E.g. any soup stocks stored in fridge or freezer can heat up and add in veg/ rice/ noodles/ kway teow for a quick meal (just need less than 10 mins). To cook quick soups, marinated minced pork balls/ chicken meat cooks quickly in less than 20 mins. For protein, I use airfryer to heat up frozen homemade meatballs/ nuggets/ wontan in less than 10 mins. Thawed marinated salmon also cooks in 10 mins in airfryer. Other food types e.g. salmon, eggs, marinated meat can also use steamer. For a quick meal using a 3 layer steamer, I will load soup in one bowl, marinated meat in another bowl and vegetables to be added later. Done in 30 minutes and eat with rice.
Marinating meats/ washing and cutting veg can be done the day before. IF you are making meatballs e.g., make more to freeze. Sometimes I just used frozen foods lah... or just tabao... my 3.5 YO can eat outside food le so it makes things easier for us.