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The biggest problem is the lack of planning. If you come home after working and don't know what you have or what you're going to make of course it's going to feel difficult.
So spend 15 minutes on the weekend making a plan for all your meals for the week. Do a single grocery shop for everything you need to reduce trips to the store.
The when you get home on Wednesday, you already know you're going to cook up some grilled cheese with soup (that's in your freezer from last week when you made 5 portions) and you can pull it together while you watch an episode of your favorite tv show on the tablet you prop up on your counter.
No, the biggest problem is, as I keep saying, the lack of energy. You can plan to do whatever you want before work. By the time work is over, you won't have the energy to do it. That's why I at my last job I got up at 5:30 am to exercise, because as tired as I was, I knew I wouldn't be able to do it after work no matter what sort of exercise I was planning to do.
If your job is so physically demanding as to make it impossible to stand, cut, and stir things, then why the fuck are you working out on top of that? Not to mention how much harder it should be to get fat in the first place...
You can eat ultra processed meals at that point, just don't have four potions of them per meal and you won't gain weight.
You seem to think mental weariness isn't a problem when it's a huge problem. Maybe your job doesn't wear your out psychologically. Many people can't say the same.