Yea I'm all aboard the change your diet thing. It is just so much more important than working out it isn't even funny. Eating junk food, then running it off is just not feasible with a normal life.
My week day diet is:
2 eggs and egg whites with hummus for breakfast
Chicken breast/thighs with butternut/acorn squash for lunch
Tuna/Chicken salad with crackers for 3 pm snack (last real carbs of the day)
DInner is some sort of protein with green veggies (my go to lately has been shrimp with bok choy/broccoli stir fry. Easy and effective
Weekends I let myself go a little more, will try and do good half my meals on weekends, then have a couple of cheat meals to keep sane. I like eating healthy, and i feel and look better, so it isn't that difficult to keep going for me
In regards to workouts, if you don't have a lot of time, I'd do interval training. 30 second sprint as hard as you can, 1:30 walk, 8-10 times once a week, and 1:00 run, pretty fast with 2 minute walks 6-8 times another time per week. If you lift weights as well 2 times a week, that should be enough