Here's what I have learned so far:
Prepare a meal at the beginning of the week to last at least three nights;
Keep easy to heat meals as an alternative (pizza, crab cake, precooked ham, buffalo wings, shrimp);
Try to keep it simple: plain or breaded meat in the oven (unless you want eat an entire week of curry or stirfry) - this way you can prepare it differently if you need to.
If you're roasting vegetables, make extra because they keep well.
Pasta sauce and stews can be frozen (note: cream based sauces cannot!)
Keep it simple with a sandwich, fruit and a cookie.
Make a packed lunch in the morning
Keep it simple.
I make iced coffee for two days and store half of it in a mason jar.
I will continue to update this page: Watch this space!