hi.
I've been training for a little over 3 years now, started when i was 18y, did my first cycle when i was 20y and now i'm 22 and i seem to have reached a plateu.
After reading a lot on this forum i realized i was doing everything right except my dieting and i'm trying to fix that now.
I'm 6ft tall, weigh 155lbs and 7%BF.
I was looking at the stickies and found this sample diet

Meal 1: Pro/Carb
8 Egg Whites, 1 Scoop Of Whey Protein, 1 cup oatmeal
50g protein / 54g carbs / 5g fat

Meal 2: Pro/Fat
Lean Ground Beef, ¼ cup swiss cheese, green veggies
55g protein / 2g carbs / 20g fat

Meal 3: Pro/Carb
Chicken Breast, 1 and a half cup Brown Rice
55g protein / 64g carbs / 3g Fat

Meal 4: Pro/Fat
2 Cans of Tuna, 1 Tbsp Full Fat Mayonnaise, Veggies
60g protein / 2g carbs / 13g Fat

Workout

Meal 5: PWO Nutrition
2 Scoops Whey Protein / 80g of Dextrose
40g protein / 80g carbs / 0g fat

Meal 6: PPWO
Boneless Skinless Chicken Breast, ½ cup Brown Rice (Measured Uncooked)
50g protein / 70g carbs / 3g fat

Meal 7: Pro/Fat
Lean Protein of your choice, 2 Tbsp Natural Peanut Butter
50g protein / 5g carbs / 18g fat

Meal 8: Before Bed
3 Scoops of Whey Protein, 1.5 Tbsp. Flax Seed Oil
60g protein / 3g carbs / 21g Fat

That turns into approximately 420 grams protein, 250 grams Carbs, and 83 grams of fat. This is roughly 3500 calories

The problem is i think i need more carbs and at least 4000 calories, so i'm here asking for help cause i'd like to start asap and i really don't know wich food contains carbs/fats/protein.
Also, what can i do to replace the swiss cheese in meal 2 and the tuna and mayo in meal 4?
Tkx