my circumstances are different to yours but I still have some of the same issues due to me working 12 hour shifts , so along with the commute I can be out of the house for 15 hours .
Yes to a cleaner , could she / he pick up the DCs in a emergency ?
I have to wear a uniform to work so on a Sunday I set up 5 sets of uniform with everything on one hanger so I can grab and go .
Prepare breakfast and lunches the night before . Large omelette is my favourite, for breakfast or cold lunch whisk the eggs put in what ever 'filling' you want stick it in the fridge , in the morning bung it in the frying pan let it cook slowly while you do another job , half hot for brecky half cold for lunch.
The slow cooker will become your best friend !
its a great way to cook , very easy and you can use the tougher cuts of meat . as PP said 10 mins prep , turn it on before work ( dont forget as I have done once or twice ) coming home to the smell of a stew / chilli / spag bol is wonderful.
When you have chicken , save the bones ( freeze them till you have a lot ) bung them in the slow cooker along with a onion / carrot or what ever and a few pints of water and you will have a great broth / stock that can be quickly made into soup for lunches or added to stews for a better flavor .
Buy lots of containers that can go in the freezer / microwave , for the leftovers so they can be frozen / heated easily , and for the love of god make sure all the containers are exactly the same so you dont spend 10 mins playing hunt the lid