Need some help with one meal

[Aizen Sosuke]

Ok here's my diet. My question is I don't know what to eat at 9:00am. I'll listen to any suggestions just please keep in mind I'm at work and could only spare about 5-10 min to eat this snack. I don't mind taking something precooked from home. We got microwaves and a refrigerator so it kinda makes things easier. While you are at it if you see any improvements to the rest let me know.
BTW stats
5'9"
171lbs
25
12% estimated bf

Diet

Morning Shake 6:30AM
1 scoop 100% whey protein
1 cup soy milk
P31g. C9g. F6g.

Breakfast 7:00AM
3 scrambled eggs
1/2 cup eggs white
1tbsp olive oil
1/2cup of sweet potato fries
1/4 cup oatmeal
1 cup milk 2%
1 multivitamin
1 cup water
P54g. C100g. F50g.

Snack 9:00AM
???

Lunch 12:00PM
8 oz turkey, chicken, beef or fish
1 cup sweet potato or wild rice
1/2 cup broccoli , spinach , carrots etc
1g vitamin C
1g EFA ***** 3
Water
P76g. C55g. F12g.

Snack 4:00PM
2 slices whole grain bread
2oz tuna
1 Tbsp light mayo
1 banana
1oz almonds
Water
P30g. C70g. F21g.


PreWorkout 5:30PM
1 serving Scivitation Xtend
3.5g leucine
1.7g isoleucine
1.7g valine
2.5g glutamine
1.0g citruline malate
2.0g beta alanine
2 cups water

Postworkout 7:30PM
1 1/2 scoop ON whey protein
1 cup soy milk
1 tbsp condensed milk
P44g. C20g. F9g.

Diner 8:30PM
Same as lunch
1 Vitamin B complex
P70g. C50. F12.

10:00PM
1 serving of ON ZMA

Late Snack11:00PM
1 scoop ON casein protein
1 cup 2% milk
P32g. C13g. F9g.

Thanks in advance

[energizer bunny]

what about a another tin of tuna or sardines or makerel..some nuts?

[Aizen Sosuke]

That's the thing I forgot to mention. I would rather not double up on anything. It's pretty boring already eating the same everyday. I don't mind the nuts but wouldn't it be to much efa? What about 1/2 cup cottage cheese and some fruits?

[Adreja]

I would say go with the cottage cheese and fruits.

[bigrich4]

how about a salad with some hard boiled eggs and some chicken breast?

[eatrainrest]

Ok here's my diet. My question is I don't know what to eat at 9:00am. I'll listen to any suggestions just please keep in mind I'm at work and could only spare about 5-10 min to eat this snack. I don't mind taking something precooked from home. We got microwaves and a refrigerator so it kinda makes things easier. While you are at it if you see any improvements to the rest let me know.
BTW stats
5'9"
171lbs
25
12% estimated bf

Diet

Morning Shake 6:30AM
1 scoop 100% whey protein
1 cup soy milk
carbs are a must so chuck out the milk... chuck out the protein... go naturally rolled oats, optional apple, and egg whties... i make oatmeal pancakes look in recipe section
P31g. C9g. F6g.

Breakfast 7:00AM
3 scrambled eggs
1/2 cup eggs white
1tbsp olive oil
1/2cup of sweet potato fries
1/4 cup oatmeal
1 cup milk 2%
1 multivitamin
1 cup water
P54g. C100g. F50g\

too much fat and carbs for one sitting..

Snack 9:00AM
???
this is another meal and should be carb/pro

Lunch 12:00PM
8 oz turkey, chicken, beef or fish
1 cup sweet potato or wild rice
1/2 cup broccoli , spinach , carrots etc
1g vitamin C
1g EFA ***** 3
Water
P76g. C55g. F12g.

Snack 4:00PM
2 slices whole grain bread
2oz tuna
1 Tbsp light mayo
1 banana
1oz almonds
Water
P30g. C70g. F21g.


PreWorkout 5:30PM
1 serving Scivitation Xtend
3.5g leucine
1.7g isoleucine
1.7g valine
2.5g glutamine
1.0g citruline malate
2.0g beta alanine
2 cups water
id rather have something like this post workout

Postworkout 7:30PM
1 1/2 scoop ON whey protein
1 cup soy milk
1 tbsp condensed milk
no milk here, you need CARBS CARBS CARBS... either simple or complex you pick
P44g. C20g. F9g.

Diner 8:30PM
Same as lunch
1 Vitamin B complex
P70g. C50. F12.
if lunch it should be sweet potatoe and be 1 hour after your pwo shake

10:00PM
1 serving of ON ZMA

Late Snack11:00PM
1 scoop ON casein protein
1 cup 2% milk
P32g. C13g. F9g.

chope milk out and add EVO
Thanks in advance

some changes id definately make

[Phate]

what are your goals? it looks like bulking as you take in alot of carbs and fat(way more than you need to) in each sitting, give us some more info

[Aizen Sosuke]

My goal would be to reach 180lbs and then change the diet to more of a typical cutting diet and come down to 175lbs by way of lowering my body fat %. I am at 172lbs right now and about 12% bf as estimated by a member here. The way it is now it's been working as I have been putting on about a pound a week. I will add some carbs to my postworkout. The reason I take a protein shake when I get up is so I could get some quick digesting protein as I cook my breakfast. I wouldn't want to change that. What is an EVO?

[BIGJOL]

id suggest a can of tuna..its easy and gives ya everything you need for a quick snack

[Phate]

EVOO is extra virgin olive oil