"healthy" diet, advice plz?

[T_Own]

ok well i posted before, but now i have a better idea for an outline of a diet to go with. i'm 170-175 lbs, 5'9, 8-9% bf, i lift and run pretty much every day. in the past i've eaten anything and everything, and not paid attention to calories at all, and luckily haven't paid the price for it. but now as its time for soccer in college, i'd like to get a little healthier diet to go with my workouts to get in good shape for the season. so this is just a rough outline of it, based on an average day
far right = calories : carbs : protein : fats
meal 1
4 egg whites/1 yolk 123 : 1g : 15g : 5g
.25-.5 cup plain oatmeal 150 : 27g : 5g : 3g
4-6oz skim milk 60 : 8g : 6g : 0g
either banana, apple, nectarine, blueberries, strawberries 80-100 : 20-25g : ~1g : 0g
^^^ all mixed in the blender (actually tastes pretty good)

meal 2
4-8oz grilled chicken/steak (whatever is in the house) 180 : 3g : 35g : 3g
maybe half cup vegetables 33 : 7g : 1g : 0g

meal 3
.25-.5 cup oatmeal 150 : 27g : 5g : 3g
1 scoop ON whey 120 : 3g : 24g : 1.5g
4 oz skim milk 60 : 8g : 6g : 0g
some fruit (see above) 80-100 : 20-25g : ~1g : 0g
ice, all blended

meal 4
4-8oz some kind of meat, whatever is for dinner 180 : 3g : 35g : 3g
about a cup of vegetables, again, whatever we have 33 : 7g : 1g : 0g

meal 5
same as 3

meal 6
same as meal 2

TOTALS: 1902 calories : 209g carbs : 207g : 26g fat
they all seem kinda low, so any additions would be helpful too.

i run on an empty stomach, then lift sometime throughout the day, and either meal 3 or 5 will be my post workout. i try not to snack on anything, and pretty much only drink skim milk or water, coffee occasionally in the mornings.

sooo any advice? i'm open to anything, and i can get pretty much anything to eat if you think something else is necessary

thanks

edited; added an estimate of macros

[abbot138]

ok well i posted before, but now i have a better idea for an outline of a diet to go with. i'm 170-175 lbs, 5'9, 8-9% bf, i lift and run pretty much every day. in the past i've eaten anything and everything, and not paid attention to calories at all, and luckily haven't paid the price for it. but now as its time for soccer in college, i'd like to get a little healthier diet to go with my workouts to get in good shape for the season. so this is just a rough outline of it, based on an average day

meal 1
4 egg whites/1 yolk
.25-.5 cup plain oatmeal
4-6oz skim milk
either banana, apple, nectarine, blueberries, strawberries
^^^ all mixed in the blender (actually tastes pretty good)

meal 2
4-8oz grilled chicken/steak (whatever is in the house)
maybe half cup vegetables

meal 3
.25-.5 cup oatmeal
1 scoop ON whey
4 oz skim milk
some fruit (see above)
ice, all blended

meal 4
4-8oz some kind of meat, whatever is for dinner
about a cup of vegetables, again, whatever we have

meal 5
same as 3

meal 6
same as meal 2

i run on an empty stomach, then lift sometime throughout the day, and either meal 3 or 5 will be my post workout. i try not to snack on anything, and pretty much only drink skim milk or water, coffee occasionally in the mornings.

sooo any advice? i'm open to anything, and i can get pretty much anything to eat if you think something else is necessary

thanks

Carbs, carbs, carbs. Especially if your a soccer player. You will wilt away to nothing if you dont eat some more carbs. Throw in some sweet potatoes to meals 2,4,5,6. Also try to give us a break down of Pro/Carb/Fat and total calories. Hard to give any real critique without numbers.

[T_Own]

sweet potatoes look like a good source. i can add 2-3 cups in there soon