There are evenings when the problem is not ingredients, skill or time. It is that there is nothing left in you to spend on deciding. Those are the nights that cost the most money and waste the most food, and they are the ones worth planning for on purpose.
Lower the standard first
A meal does not have to be a composed plate. Toast with something on it, eggs, a bowl of rice with a fried egg and soy sauce, beans warmed in a pan, a tin of fish with bread and lemon — these are all dinner, and they are all better than the food that arrives in a bag forty minutes later. The goal on those nights is eating something reasonable while standing in your own kitchen. It is not cooking.
Five things that take five minutes
An egg fried hard at the edges on rice, with soy sauce and whatever sauce is open. Pasta with garlic warmed in olive oil, chilli and the cheese end from the fridge. A tin of beans crisped in a pan, with yoghurt and bread. Anything on toast: cheese under the grill, a tomato crushed on with oil and salt, a tin of sardines. A bowl of soup from the freezer with something crunchy dropped on top so it does not feel like an apology.
The decision is the expensive part
On a tired night, choosing is harder than cooking. So do not choose then. Pick two or three of the above, keep their ingredients permanently in the house, and treat them as the default rather than as a failure. It helps enormously to write them down somewhere visible. A short list on the fridge removes the standing-and-staring stage entirely, and that stage is what usually ends in a delivery app.
Make the tired night easier from the other end
The best thing you can do for a bad Wednesday is done on a good Sunday: a batch of something in the freezer in single portions, a cooked grain in the fridge, a jar of sauce already made. You are not cooking ahead for efficiency. You are cooking ahead so that the version of you with nothing left has to make no decisions at all.
Eat, then deal with the kitchen
On these nights, wash one pan and leave the rest. The cost of a slightly messy kitchen is much lower than the cost of not eating properly, and the pan will still be there tomorrow when you have more to give. Food that gets eaten is the only food that counts. Everything else is a nice idea in the fridge.
Keep three no-decision meals permanently stocked, write them where you can see them, and let the standard drop on the nights it needs to. That is how you stop tired evenings turning into wasted food and delivery charges.