Please critique my diet

[RakeBoi]

Hi everyone, I figure I should probably tell you a bit about my history first, as I am sure you will see, its probably quite important. Ive been training for about 4 years now.I stopped training about 6 months ago, put on a load of fat and then stopped eating meat. When bulking, I would normally have aimed for about 225lbs (im 5'9) and by the end of cutting I would generally be around 200lbs. 200lbs at 10% bf is about the best condition I have found myself in, and is where I am most happy. Due to not eating properly or training, I have dropped a lot of muscle and put on a lot of fat, although I have since dropped most of the fat. At the moment I am 180lbs, at about 14/15% bf.
I want to get down to about 10% and put on about 15lbs of muscle.

Diet is going to be a considerable problem for me though, because I do not eat meat, and im intolerant to all dairy, soya and most beans and lentils. I have started eating white fish recently, but I absolutely despise it, and due to the associated mercury risk that has recently been highlighted in government literature, I intend to only eat 3 portions a week, on heavy training days.

My training split is as follows
Monday - Chest, Tris
Tuesday - Cardio, Abs, Calves
Wednesday - Back, Bis
Thursday- Off
Friday - Shoulders, Hams, Quads
Saturday - Cardio, Abs, Calves
Sunday - Off

The diet I intend to start from next week is as follows, andy advice anyone has would be most appreciated.

The following is my training day diet

Meal 1
6 extra large egg whites ( even bigger than american jumbo sized eggs, I worked them out to be about 32g of protein for 6)
100g Oats - 60g carbs, 11g protein
Total 43g protein, 60gram carbs
424cals

Meal 2
60g rice protein
40g protein
60cals

Meal 3-
4 quorn burgers (mycroprotein, egg white and wheat protein) - 36g protein
100g whole pasta - 13g protein, 70g carbs
Total 49 protein, 70 carbs
472 cals

Meal 4
60g rice protein - 40g protein
60g dextrose - 60g carbs
400cals

Meal 5
100g quinoa - 70g carbs, 13g protein
200g cod - 40 g protein
70g carbs, 53g protein
492 cals

Meal 6
1 whole extra large egg, 5 extra large egg whites.
35g protein
140 cals

Whoops forgot fat, but it works out about 35g, which is 315 cals

Total carbs - 260g
Total Protein- 260g
Total cals - 2303

I realise rice protein and quorn arent the best sources of protein around, but with bcaa supplementation, hopefully I can make up the amino acids.
Supplement wise, im only taking a b complex supplement and a specialist one a day vegetarian vitamin tablet, because I can't take my two a day horse pill ones anymore because they contain gelatin. I will find some no gelatin containing fish oil tabs and a two a day multi if possible, as well as bcaas, which I will especially need. I eat quite a lot of greens as well, but they have little to no impact or anything, so I couldn't be bothered to try and work them into it as well. I know im not going to be able to get over 200lbs again, but if I can make 185 at 10%, I will be more than happy.

[Roidal]

Your diet is terrible, there is no fat!

Fat is necessary if you want your body to stay healhty, it does not impede fat loss.

[NOZ]

agreed.....def add sum fats to the diet.
try to get it from foods and also mabe add sum udo's oil too.