New to this

Set your activity level to sedentary and don't eat back any exercise calories. Don't change your diet too much, this is a lifestyle change not a one-off. Focus way more on your calorie intake than your exercise if you need to lose a lot of weight. I've lost 37.4 lbs in 74 days so far just by being at a 1000 calorie deficit. I don't exercise beyond work and I eat bacon, eggs, grits, and toast every morning. It's all about staying within your calorie limit.

I work third shift and usually skip lunch. I eat a big dinner, usually subway or panda express, and then eat my decent breakfast after work.

Wraps and deli meats are great as well, you can save calories over using bread.