Could you suggest me a daily home-workout?

Hey, I'm a pretty fit / buff guy genetically and I never bothered to work out too much. But recently I bought a car and started working at an office job and the effects they have on my body are starting to show. (My abs aren't as clear, my man boobs start to grow) And I would like to start working out daily to be fit again.

How could I do that when all I have is a set of dumbbells and an hour or so every day?

Also, I usually hate to work out because my body feels sore for a few days after the work out and affects my other activities, does it pass after a while? Should I stress myself less?

Edit: And also, I'm almost never hungry and usually eat one meal a day, should I change this habit?