first meal plan critique please!

[miscA]

This is my first meal plan, so all critique and guidance to make it effective is really appreciated.
I am 35 years old, 6.0 ft, 155 lbs, and body fat according to an online calculator is 18.7%. I picked up workout again after a year off due to a nagging hamstring injury that happened 12 months ago during martial arts practice and I seem to reinjure everytime I practice or play a sport, so it keeps coming back every time I put pressure on it. I guess that is a whole another issue for another forum section

Anyway, my goal is to gain around 1lb/week, to reach maybe 170-180 lbs, mainly lean muscle.
I read so many articles and forum posts that contradict each other especially about supplement use that I now need supplements just for the headache that I got from reading them.

My workout plan is free weights 3 times a week and cardio 2 times a week. My caloric intake is divided as follows:
Calories: 2348==>Fat cals: 762; Protein cals:614; Carbohydrate cals:972.
source of calories: fat:469.66g carbs:939.32g protein:704.49g
Finallly, I know that there is strong debate going on between members about using or not using dextrose and maltodextrin, so if you think that I should take it out of the plan I have no problem doing that, as a matter of fact I have no problem redoing the whole thing if you guys think that it would help me reach my goal.
Thanks,
Meal Serving Cal Fat Carb protein

Breakfast 421
Grits 3tbsp 130 0 29 3
Cottage cheese 25g 23 0.5 1 3.4
Protein isolate 28g 106 0 0 25
Banana 1 large 122 0.1 26.7 2.3
Whole milk 2 oz 40 2.4 2.8 2.1

Snack 286
almond paste 30g 137 8.3 14.3 2.7
wheat bread 1 slice 62 0.8 11.2 2.5
flaxseed oil 1 softgel 10 1 0 0
raisins 25g 77 0.1 17.8 0.6

Lunch 464
lean meat 100 g 177 9 0 24.5
vegetables 1-1.5 cup 60 0.5 8 2.6
fruit 1 cup 68 0 14.6 0.4
olive oil 1 tbsp 159 18 0 0

Snack 364
whole eggs 2 large 130 8.6 0.3 13
tuna 2 oz 50 0.5 0 11
wheat bread 1 slice 62 0.8 11.2 2.5
Banana 1 large 122 0.1 26.7 2.3

pwo meal 332
Protein isolate 28g 106 0 0 25
maltodextrin 10g 38 0 9.4 0
dextrose 4g 16 0 4 0
Whole milk 2 oz 40 2.4 2.8 2.1
Banana 1 large 122 0.1 26.7 2.3
flaxseed oil 1 softgel 10 1 0 0

Dinner 527
lean meat 100g 177 10.8 0 20.1
wheat bread 2 slice 124 1.6 22.4 5
fruit 1 cup 67 0.1 14 1.2
olive oil 1 tbsp 159 18 0 0