Diet Help Please

[Cam09]

I am going to be competing in a sprint triathlon in late June and I want to get lean and ready without losing alot of muscle. I have been doing my cardio(usually 3 mile run or 15 or so mile bike ride) and then lifting a few hours later. Because I have a good amount of time before I have to really do the intense cardioto be prepared I would like to get as lean as possible.
My daily diet:
Meal#1= 2 whole eggs 2 egg whites 2 slices whole wheat bread
Meal#2= Apple
Meal#3= Usually slice whole wheat bread and 5oz. Lean ground turkey
Meal#4= PWO Slice of white bread and Shake
Meal#5= 1oz. Reduced Fat Wheat thins with Salsa
Meal#6= Usually ground turkey or Chicken Breast and salad

I know this diet needs work but i was thinking I need to add alot more colored veggies because they are more nutritious and eating more throughout the day may keep my metabolism working all day. Please help me out

[fit4ever180]

Stats?
A couple changes I would make just off what you've posted here are:

Meal 1 add another 4-6 egg whites
Meal 2 add a protein source
Meal 3 add 3 more ounces of turkey
Meal 4 add 2 more pieces of bread or a sweet potato instead of the bread... what's in the shake?
Meal 5 lose this and have some real food such as 1 cup broccoli and 8oz. turkey
Meal 6 Have a slow digesting protein source such as ff cottage cheese or casein powder and a fat source