Ant Tweaks to this diet ?

[Windex]

Curious if I'm making any blunders with my diet that I'd like to start in a week or two due to my current one becoming bland.

NOTES:

- Endomorph, I put on weight very easily, hence I want to keep fats/carbs as low as possible without becoming exhausted/lethargic
- Allergic to all Nuts & Fish
- NO COTTAGE CHEESE - Otherwise I will live on my toilet
- Lifting Weights 5 Days/Week + 2 Days/Week of Rest
- Cardio @ 45mins/day for 5 days/week
- No Postworkout Meal on rest days
- I have not included onions, spices, garlic, celerey, or the tomatoe jus I cook with for beef as they are negligible
- I have not included the EVOO content from marinating my chicken.
- Taking an extra 1000mg of Vitamin C / day ontop of the 1000 mg from AnimalPak.
- 15g of BCAA's Fasted in the morning. 15g Intra-workout.

Stats:

Age: 20
Height: 5 10
Weight ~178 (Was down as low as 173, had some family-death induced depression been trying to get through it)
Bodyfat: ~19% (Need to be recalculated)
TDEE : ~2700

PROPOSED DIET:

Macros = Protein / Carbs / Fat / Total Cals

Meal 1: 8:00am


1 AnimalPak 3/2/0/20
200g Boneless Skinless Chicken Breast 48/0/2/200
1/4 Cup Brown Rice: 3/37/2/160
1 Cup Broccoli
1 Cup Cauliflower

Totals: 54/39/4/380

Meal 2: 10:00am

125g Boneless Skinless Chicken Breast 30/0/1.25/125
6 Asparagus
1 TBSP EVOO 0/0/14/120

Total: 30/0/15/245

Meal 3: 1:00pm

125g Boneless Skinless Chicken Breast 30/0/1.25/125
1 Tbsp Flax Seed 4/4/6/90
1 Cup Broccoli
1 Cup Cauliflower

Total: 34/4/7/215

Meal 4: 4:00pm

1 AnimalPak 3/2/0/20
3 Oz 99% Lean Ground Beef 27/0/0/103
2 Tbsp Flax Seed 8/8/12/180


Total: 38/10/12/283

Meal 5: 6:00pm (Pre-Workout)

2 TBSP Flax Seed 8/8/12/180
1/2 Scoop ON Whey 12/2/0.5/60
2/3 Cup Rolled Oats 8/40/4/240

Total: 28/50/16.5/480

7:00 - 7:45 Workout, 7:45 - 8:30 CARDIO

Meal 6: 9:30pm (Post Workout)

1 Scoop ON 100% Whey 24/4/1/120
1/2 Cup Brown Rice: 8/69/3/320
5g of Creatine mixed into shake

Total: 32/73/4/440

Meal 7: 10:00pm

1 Scoop ON CASEIN 24/3/1/120
1 Tbsp Flax Seed 4/4/6/90

Total: 28/7/7/210

Bed = 10:30pm

Grand Totals: 240/179/62/2253
50% Protein, 37% Carbs, 13% Fat.


Questions:

- Can I cut 1/3 cup of rolled oats or 1/2 cup of Rice and add some more flax seed to get my fats up ? I'd possibly like to drop 5% between Protein & Carbs

and add it to Fats

- Flax Seed + Casein powder = good combo pre-Bed ?


- Should I cut my half scoop of whey pre-workout and just add eggs or egg whites ?

- Overall thoughts ?