Write all appointments and your work scedule on the calendar. This allows you to see at a glance if you re going to be busy the next day, so you can then plan around it. I either take out a pre-cooked meal, or prepare the meal as much as possible the night before. I usually write down what it is and when it has to be used by. There s less chance of wasting it because it will last longer in the freezer.
Some people like to plan meals for the entire week.
Instead, I plan meals a day in advance. I look at my schedule for the next day, I look at what has to be used up in terms of leftovers or fresh food and I decide what to make. Take things out of the freezer and put it in the fridge to thaw overnight. It will be ready to cook with by dinnertime the next night. You will save energy by not using the microwave to thaw your meat and you will be less tempted to order out.