diet troubles

[loftgroover2]

this is totally new to me could anybody give me a good diet plz? i find that my working hours get me down but theres not alot i can do about it
week 1
6a.m - 2 p.m
up at 5 a.m
start work at 6 a.m
first break at 9.30 a.m till 10 p.m
second break at 12.15 p.m till 12.30 p.m
finish at 2 p.m
gym 3 p.m
bed 10 p.m/ 10.30 p.m

week 2
10 p.m - 6 a.m
up at say 2 p.m midafternoon
gym at 3 p.m
back to bed 6 p.m till 9 p.m
start work at 10 p.m
first break at 2 a.m till 2.30 a.m
second break at 4.15 a.m till 4.30 a.m
finish at 6 a.m
bed 7 a.m

week 3
2 p.m - 10 p.m
up at 8 a.m
gym 10 a.m
work 2 p.m
first break at 5.30 p.m till 6 p.m
second at 8.15 p.m till 8.30 p.m
home 10 p.m
bed say 11 p.m

really really shitty hours but theres nothing i can do is eating at these times any good or is it messing up my body clock? i'll be taking protien drink in between meals and b4 i go to bed i was looking at

breakfast
1-2 bowls cereal 2x 8oz yogurts or 4-5 egg whits scrambled 1 banana

lunch
1 chicken breast sandwich or 2 hamburgers mashed potatoes an 1-2 pieces of fruit

dinner
3-4 meatballs large plate of pasta mixed veg or green salad

is it ok to eat straight away when i wake or leave half hour to an hour?
thanks for looking
sorry i'm 26 yrs old
16 stone
5"10
and i think its 18% bf i want to drop quite a lot as u can see from the pics no laughing! lmao then i'll be on a bulking diet once i reached my goal thanks for looking