Not a pro by any stretch, but i am going to suggest that you forget about the EZ30 - not an easy swap at all. would require MUCH more than just swapping the engine.. ECU, wiring, possibly exhaust.. yeah, you do not want to go there.
For my money, either the EJ22, or EJ251 with a head gasket job (using upgraded gaskets - not the stock ones - GD can provide excellent info on that) - either one would be vastly superior than the EJ25D you currently have. The EJ251 would have slightly better power over the EJ22. Both my previous 2002 Forester, and my current 2004 Forester have the EJ251, and with good maintenance are good engines.
As for pricing.. again, no expert, but seems a little bit high to me (more in time required than $/hr).. altho pricing varies considerably across the country - location dictates a lot, so maybe not out of line for your area. to check, you could make a few phone calls and ask for a ballpark on the job..
Regardless of which engine you get, i would recommend doing a FULL timing service* before it goes in, and reseal of the rear separator plate - unless it is obviously damaged there is no need to touch the rear main seal - do not let them tell you otherwise. 99.99% of the time any oil on the backside of the block is coming from the separator plate.
I would also recommend going thru and replacing all vacuum lines and coolant hoses while everything is easily accessible. there are a few small ones around the throttle body and under the intake that are kind of a pain to get at.
probably would not hurt to change the PCV valve either... spark plugs (basic NGK copper core), and wires, if needed (OE or NGK only), and accessory belts - power steering, alternator, AC..
Exhaust manifold gaskets will be a necessity.
*Full timing service includes water pump (Aisin w/metal gasket), thermostat (OE ONLY!), idler pulleys, belt, tensioner if needed, and a check of the backing screws on the oil pump. Would also recommend new radiator hoses at this time as well.
Do as much in the way of maintenance as can be done before the engine goes in.. save yourself headaches later... if everything is done prior to install, you should, theoretically, be good to go for 100k with little more than the periodic oil changes required.