It would be much more helpful and easier to give you some tips if you would provide an example of exactly what you eat, including portion sizes, each day.
My first thoughts on what you did tell us:
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If you are often getting off track, and heading to McDonalds, etc. because of work and life pressures - this will very much affect any results. You need a plan for when life gets tough. What are 3 easy meals that you always have ingredients for and take under 10 minutes to prep? Think about things like eggs and veggies (frozen veggies are great), canned tuna in water - not oil, etc.
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If you are looking to lose weight/lean out - fatty meats are not your friend. Choose lean cuts. That will go a LONG way.
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Try to incorporate at least 4-5 cups of non-starch veggies everyday. Again, frozen veggies are great - super convenient, easy to prep in the microwave.
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Be mindful of how much oil you’re putting on your salads and using in cooking. Little things add up quickly.
Because time is your biggest issue - you need to plan ahead and prepare for the busy times. If you really want results - you need to make your nutrition and food a priority. Time can’t be an excuse. There are measures you can take to set yourself up for success. Batch cook your LEAN proteins, use frozen veggies, pre-washed and cut fresh veggies, canned in water fish and chicken breast, eggs, batch cook sweet potatoes and potatoes for your carbs, prepare large quantities of soups/stews, etc. and freeze them in individual portions to grab and go. You can do the same with egg muffin cups.
Map out your plan for the week. Write it down. Prepare for it. Stick to it. If you do that, results will follow.