Every time I think of starting a new diet - it honestly resembles my diets prior, except with the subtraction/addition of some ounces of food for lower/higher macronutrients.

My problem is, I guess I'm pigeonholed into only using a few food sources for my diets - but I feel that those I use are optimal and the timing of them as well.

Protein sources:
-eggs & egg whites
-chicken
-tilapia (ugh) /tuna (substitute when I've been lazy and haven't bought/cooked tilapia)
-london broil steak
-casein protein (I despise cottage cheese - so that's my own fault)
^I've been recommended to check out buffalo meat ... may do this soon to have a change in my diet.

Carb sources:
-oats
-sweet potato, sweet potato, sweet potato - I feel this is the best carb source HANDS DOWN - even though I dread the taste of it.
-brown rice - only with a higher fat meal (london broil) to lower the GI of the brown rice which is a little high (higher than sweet potato, reg. potato & oats if memory serves correctly).
-white rice - for quick absorption post-workout
^I've been recommended to check out quinoa ... going to throw this in my next diet plan. Since it's a grain should I substitute it with my brown rice or just substitute it with a sweet potato meal?

Fat sources:
-fish oil
-olive oil
-almonds
-natural peanut butter (I noticed though that the Smart Balance peanut butter has 8g of carbs with 3g of sugar and I have this before bed with casein protein - is this bad - the sugar? Should I substitute this?)
^I want to ditch the olive oil - the fatty foods are the tastier foods (almonds) so any recommended sources?