I get up early (either for a swim or indoor bike while dh snoozes or so I can meal prep. Then I eat with the kids at 6pm ; dh eats later when home from work.
Often I cook in the morning all the way to having pans out and table laid - either meal prep, or actually cook so i only have to reheat
Ideas:
make a shepherds pie ahead of time (very easy, especially as I use Tesco frozen mash which doesn’t contain UPF) and then all I have to do is heat it in the often after work.
make a batch of chilli at the weekend and freeze; all you have to do then is defrost overnight and heat + cook rice
salmon teriyaki - it’s slightly harder work but the kids like it
home made chicken soup and crusty bread (make ahead of time,typically on Sunday if we had a roast at lunch)
cauliflower cheese (make ahead usually before work) with jacket potatoes or Potato smiley faces (also UPF free)
Milk-poached Smoked basa fillet with a fried egg on toast (sounds weird but my kids love it!)
home-made curries with rice
chicken stir fry- prep in the morninn
gammon in the slow cooker (leave to cook during the day), serve with (frozen) mash and frozen peas
Stuffed peppers (I make a mix of lamb mince, orzo pasta, herbs and garlic ahead of time - do that at the weekend, it keeps for several days - you just need ten mins to roast the red peppers in the air fryer then another ten mins to pack with the lamb mince/orzo and pop back in the air fryer to heat through.