Overwhelmed Starting Out

I just read Outlive and I am struggling to understand where to begin. I’m a 5’7 male at 215 lbs, 35 years old, without a ton of muscle. I realize I have a lot to do to be in a healthy position when I’m older. Practically, though, I don’t have a good exercise routine down and a demanding job and family situation. I had some success in the past with fasting but gained some weight when I stopped prioritizing my health over the last couple of years.

I want to be much healthier, but with limited time and energy between work and family commitments, I want to get the most I can out of my minimal cooking time and 30-45 minutes 4-6 days per week to exercise. Can anyone help me come up with a realistic plan to do the most effective things and not stress about the rest? Am I at a weight where one meal a day might make sense with high protein? How do a maximize strength and cardio within a limited amount of time?

Any insight would be appreciated.

EDIT: Thanks everyone for the extremely useful responses! I have a much better idea of how to start now. This sub is fantastic.