HELP

That really is a very broad question: we have no idea what kind of foods you like?
Generally speaking, for weight loss, it doesn't matter what you eat, only the number of calories. Practically speaking though, food choices can influence your hunger and satiation levels, and different things work for different people.

So why are you eating out a lot?

Is it because you don't have a plan beforehand of what you'll eat? If so, I would recommend making a meal plan for every time you go food shopping. That's what I do with my BF. For example, tomorrow we'll go shopping for the next few days, so we'll plan what's for dinner:
- Monday we won't have a lot of time to cook dinner since we do our shopping after work, so we'll choose a frozen pizza or microwave meal with a reasonable calorie count (from experience we know which ones are good)
- Tuesday and Wednesday it's my turn to cook dinner, so I choose the meal(s) I want to prepare and put the necessary items on the list. I often make the same meal for two days, which means a bit more prep work the first day, but the next day we can eat the leftovers on Wednesday.
- Thursday and Friday it's my BF's turn to cook so he chooses what we'll eat for dinner
- as for lunch, we check who will be working from home or at the office: at home we'll eat bread with deli meat, cheese and vegetarian toppings; BF eats at the cafeteria when he's at the office; I'll make my own sandwiches to go to work or make a salad or sometimes but a poke bowl (takeaway, but reasonable calories).
- we always make sure to have enough cherry tomatoes and other raw veg to eat with our sandwiches and other times we want to bulk up a meal.

Or is it lack of time to prepare the meals? I save time cooking a larger amount of a dish, and then eating leftovers the next day. When I know I'll be short on time, I'll buy fresh precut vegetables, or frozen or canned. Or I choose a meal that I know isn't time consuming (from experience). When I know in advance I won't have time to cook, I have a range of calorie friendly ready meals at the supermarket to choose from. And I have some pizzas in the freezer that I can fall back on if I unexpectedly don't have time to cook. I eat 'huge' amounts of cherry tomatoes because they don't require prep work.
Other people (but I'm not one of them) prep meals in even larger quantities and will freeze a number of portions to use when convenient.

I would suggest choosing foods that you like and are used to, and eat them in portions that for working your calorie budget. If cooking from scratch is new, you might need to experiment a little. In the past I have used BBC recipes, they have (or used to have in the past certainly) a criterium 'quick and easy' for the search function. I'm sure there are many other websites that can suggest quick and easy recipes for people getting started with cooking or who don't have a lot of time.