This was a free 18x18" whiteboard and pen. I need a fine-tip, low-odor marker, but for now this works. I've done this a few times, but I'm not great at keeping it going. I usually plan based on the meats we have, and make a note of anything else we need to buy at the bottom. (We usually get family packs of inexpensive meat on sale.) I also note which small appliance I need (if any) so I can be sure I won't need to make something garlicky in the one mixer bowl before I make a batch of cookies, and I can plan when it will likely be free vs. in the dishwasher.
We make intentional leftovers, so we cook once (usually for dinner) and eat 2-4 times (leftovers for the next day's lunch, and sometimes the following dinner or lunch). With multiple meals, we try to leap-frog it so we don't get tired of eating the same thing. The freezer isn't big enough to routinely keep leftovers there.
For breakfast I usually make four days' worth of overnight oatmeal in 15 minutes, twice a week, or cook porridge in the morning.
For handy snacks, I keep mandarin oranges on hand, and snack size apples I sometimes have with almond butter. Costco sells a bag of individually wrapped mozzarella 'bites' and boiled eggs. I put a dozen boiled eggs in a quart jar of leftover garlic-chile-dill pickle juice to make pickled eggs. I also make 1-2 quarts of Chipotle Hummus at a time and chop enough crudités for a few days.
Sometimes I have a smoothie instead of a meal, other times I have it in addition, usually pre-workout.
This isn't hard and fast, and it's more important to alternate cooking nights based on who has time.
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