Getting your diet in check will def help these issues.
You really need a lifestyle change if you want to succeed.
You can also use egg beaters if you can get them. Same macros as egg whites but taste much better.
I am writing what i eat daily in my training log.(linked below) I am in a mass gaining phase right now so cals are higher but foods pretty much stay the same. Just to reiterate, consistency is the key. Having foods ready to go when you need to eat prevents just grabbing something.
When in a hard diet i just keep sliced turkey breast or grilled chicken breast in the frifge and just eat that with some low fat cheese and pickles/carrots.