Choose a small set of favourites
Choose a few lunches you enjoy and can prepare or buy easily. A sandwich, leftovers or a bowl assembled from ingredients you already have can all go on the list.
Write down what those meals need. A short, familiar shopping list is easier to use when you are tired than a long list for recipes you have never tried.
Prepare a helpful piece
Preparation does not have to mean spending all Sunday in the kitchen. You might wash some produce, put tomorrow’s lunch container beside dinner or check what is available near your workplace.
Choose the piece that usually slows you down. If storage or reheating is limited, plan with those constraints in mind and follow the food safety instructions for the foods you use.
Keep a backup option
Some mornings will run late. Having a familiar option at work or a nearby place you like can keep lunch from becoming another unresolved task.
Notice which lunches you enjoy and which are easy to repeat. Keep those in rotation, and change the plan when your routine changes. The aim is a useful habit, not a meal-prep performance.