What kind of advise are you specifically looking for? On the diet side it it looks like you are eating the right foods. However, just going through your list it looks like you are eating 1600-1800 calories a day. This is great if you weigh under 175 pounds. How much do you weigh if you don't mind me asking?
As for working out were you thinking of lifting weights or cardio? My suggestion is to get on a lifting routine. How much experience lifting do you have? If you are interested and I learn more about what your goals are I can suggest a few awesome routines unless you are set on your own of course. Cardio is great for burning calories on the spot, but lifting weights will increase your BMR (basal metabolic rate) and in general make you look better. Ideally you would want a mix of both, but if you only have time for 3 workouts of 30 minutes the later would be quite difficult.
And your title states "how much is too much" - what are you referring too?