one thing you may want to do is to just streamline the meal planning you have already done. i'll explain the index card way to do this, but you could also just do lists of eating opportunities.
the first step is breaking down your calorie range. let's say you're in the lowest range [1200-1550] and you eat around 1400 cals a day. so that's about 300 for breakfast, 400 for lunch, 500 for dinner and 2 100 cal snacks. use however you usually break down your meals and snacks, i'm just using this as my example.
now you take breakfast which needs to be about 300 cals. let's pretend you like and can have oatmeal. so you have 1/2 cup at 150 cals, a cup of almond milk at 40 cals, and a Tablespoon of peanut butter at 90 cals for a grand total of 280 cals. if you want to write any cooking instructions on the bottom you can and some people like to put the ingredients in a grocery style list on the back to maximize usefulness [when you get to picking your meals for the week you can just grab the cards, flip them over and you have your grocery list all ready to go]. one of your other go to meals for breakfast might be eggs. so you'd put 2 large eggs 140 cals, 1 tsp olive oil for 40 cals, a cup of frozen broccoli 50 cals, a half cup of chopped peppers for 15 cals, half a cup of chopped onion for 30 cals, and a half ounce of cheese for 50 cals, which would total out to 325 cals. or you could do coconut yogurt and granola. or whatever you basic staples are. then you can keep all of the breakfasts that you've adjusted to fit your needs in one place and instead of gazing aimlessly into the fridge wondering what to do [at least that's what i tend to do] you can just go to your cards and skim through or randomly pick one.
and then you do that with adjusting all your lunches to fit the calorie range you need them to. and then you do dinners. then your snacks. and then you mostly just pick from all the work you have already done. and once you get that done, it's the matter of adding one or two new options here or there and then adding a few more calories to each meal once you're maintaining. so it's just basically making the work you've already done more user friendly. because if you've already figured out the calories for something, you just have to follow the recipe and you don't have to think about it anymore.
-google first. ask questions later.