For #2, meal prep is a valid strategy; double up on ingredients when you do cook, put the leftovers in the freezer for later.

I was too lazy to cook a proper meal for a good while, but I would make something in weekends. Since all portion sizes in shops are catered for 2-3 people minimum, I'd always have 1-2 portions left over. I had convenient 500ml freezer/microwave containers which was also ideal for portion control. Lost 8 kilos in 8 months without actively dieting during that period.

Mind you it was also a stressful period, with a new job and stuff.