Well, you've got a busy life! So you have to have some food strategies that will fit with it, so you don't just default to the "bad" foods.
Buy yourself a supply of healthy granola bars. Make sure they are the kind with a good amount of protein in them, 'cause that's what you need most. Lots of good brands--I like Health Valley, but Kashi makes a good one also.
Always carry water with you! A granola bar and some water to wash it down with = breakfast! Voila, one problem solved.
Lunch. Soggy sandwich. Well, what are zipper bags for? You put the bread in one bag, the filling in another, and make the sandwich when it's lunchtime. Get the stuff together the night before and have it in the fridge for when you leave in the morning. Be sure to include fruit and a vegetable with your lunch.
Too hungry in between meals? Take some snacks. What are zipper bags for?
For instance, Triscuits and some cheese. No chips.
Too easy to eat too many. You have to get used to counting things out in some way. e.g., six Triscuits, not just "whatever."
Dinner. Tired. How about Lean Cuisines, Smart Ones, Healthy Choice? Plus some additional vegetables to go with. Microwave, done in minutes. Tasty. And not over the top in calories. Even the little pizzas aren't terrifically over the top in calories.
All these foods have nutrition information right on the box. You can find out really quickly serving size, how many calories, how much fat, how much protein, total carbs, etc. So then you can start tracking however you like.
Need a treat? Can't stand it anymore? Look, Ghirardelli makes these great dark chocolate chips. Sixteen chips = 80 calories. It's way high in fat calories (60), but great if you crave chocolate. It's GOOD chocolate, not just any old crummy chocolate. And, you can carry them with you. Yeah, the zipper bags!!!
Don't forget to drink milk, preferably 1% or 2%, and have some yogurt as well! Not too many calories, and has calcium.
Try it! See how it goes!