Meal planning for the week

Hi Guys, I need your help with this. I am stressing over the little things and it's bugging me...

Currently I eat 5x a day.
9am, protein shake and a bowl of oatmeal/yogurt
12pm, chicken breast sandwich and a side of veggies
3pm, protein shake with oatmeal
6pm, chicken breast and rice and veggies
9pm, chicken breast and rice and veggies

The problem is that I typically cook twice a night. One right after work for 6pm meal. Another time again for 9pm meal.
It's wasting 60 mins of my night, every night, for 7x a week.


I want to condense all my cooking in one night (say Sundays).
I want to eat chicken, lean beef, and maybe fish all spread out the week.

PLAN:

Meats - Cook weeks worth and place in large glass tupperware, place in FREEZER.
Rice - Cook 3 days worth at a time and place in tupperware, place in FRIDGE. Or should I cook weeks worth and place in freezer?
Veggies - Buy weeks worth of veggies, place in FRIDGE. Or should I buy frozen veggies and thaw and then eat (is this safe?)

The night before work, take out 3x meals, place in 3x tupperware, place in fridge and defrost over night.
Microwave as needed each meal.

Please advise!

Unsustainable? Unnecessary? How?
I want to save hours in my week by condensing cooking.
I want to monitor my meals better by having readily available food to eat.