Need some dietary/exercise help

[Aerozord]

For awhile my weight had been a minor concern. I wasn't at an unhealthy weight, only about 20lbs over and it was stable. But since I got a job I have gained 10lbs in the last two months. I suspect its because, thanks to my job, I am forced to eat out alot more. I try to make "healthy" choices when I do but even the healthiest fast food is still a few hundred calories more than you need.

In addition my irregular schedule has kept me from exercising like I used to. While I still technically have the time it makes it hard to get into a habit. I cant for example always do it before work because I sometimes need to get up at 6am, other times I work till midnight, and on bad days I can work till midnight AND have to get back up at 6am.

So looking for any advice on how to eat healthier when unable to cook (at a reasonable cost I get just abit over minimum wage) or some psychological tricks to make it easier to work out at variable times. I kind of want to get back to a good weight before this spirals out of control.