I go gym 3 times a week after work, wash up, get home and sleep. Sacrifice TV time.
The 2 weekdays I don't go gym, I go home do housework. It helps with some tech, like using a dry and wet vacuum. I also use a washer/dryer so I always load dirty laundry and wash overnight, and they will be dry ad done the next day morning. Grocery use online shopping, deliver to your door, save time from not going to supermarkets.
As for healthy diet, I think it is just research and strategise to find what works for your lifestyle. For me, my breakfast is always roll oats in microwave for 3 mins and I change out the recipe everyday using ingredients like frozen veg, frozen chicken breast, canned braised peanuts, kimchi, avocado, etc. Seasoning just use ginger powder, onion powder and mushroom seasoning powder, so it is like healthier porridge everyday. Lunch sometimes I pack salad leaves with blueberries and cherry tomatoes and heat up a frozen chicken breast in the office. I also got a small electric pot which I use in the office pantry to cook up a simple soup dish with vegs, tomatoes, tofu and enoki mushrooms. I have colleagues who bring salmon wrapped in aluminum foil and just season it with soy sesame salad dressing before toasting in the toaster oven for 12 mins, then eat with salad. Works like a charm. My partner uses protein shakes as his meals when he doesn't have time to eat.
To squeeze out time to socialise, I always wake up early on weekends to max out my day. Sunday I attend church at 8am, finish at 9.30am, gym at 10am, finish, wash up and meet fam or friends for lunch. Meet another grp for high tea, then another grp for dinner. Do the same for Sat (minus church), just do forward planning. Only worry is if you have enough friends to meet for 4-5 different sessions on a weekend. When I was single, I used to squeeze in 2-3 different dates each weekend. My friends with kids, they 2-in-1, arrange for playdates so they spend time with kids and friends at the same time.