Diet—cut out processed foods and eating out as much as possible. This will push you to eat more fresh veggies and fruits.
Replace some of your meat with plants based options. Since you don’t have a lot of time, it may be eating a lot of raw veggies, fruits, or smoothies (not juice).
Volumetrics diet is simple and easy to follow. There is no one-size-fits-all diet but it was ranked by US News as one of the best out there. Just getting in the habit of looking at the volume ratio makes a difference in what you choose to eat.
Good luck man! Keeping a healthy weight is challenging for most people.