I use 1 cup of egg whites. That equals about 3 eggs. If you have no heart or cholesterol problems I suggest using the whole egg. It is more beneficial than just the whites. I have high BP and borderline high chol. so I use the whites.
Eating well is all about prep. On Sunday evening I cook all of my lunch meats for the work week. (chicken, steak, salmon, etc.). That way I already have taken care of the most time consuming part of my lunch. I also cook 5 days worth of sausage. Every evening I cut up 1/2 cup of spinach to mix with my eggs, I make my breakfast and lunch salads, I pack my 2 apples/oranges for my day time snacks, I have a container of almonds ready to go. Then I pack my lunch for the next day. When I get up in the morning the only cooking I have to do consists of measuring a cup of egg whites and then throwing the spinach, whites, sausage, and 1/4 cup of oats in the pan. My entire breakfast routine takes me 20 minutes in the morning including eating time. On the weekends I am a bit more free without work so I usually prepare as I go.
Almonds. Stay away from legumes unless you soak them for several hours first to draw out the anti-nutrients.
It's really not that hard once you do it for a week, see the benefits (in mind, body, and on the wallet), and get into a routine.