im guessing you've figured your tdee and are basing this diet for a cut??

i would make meal 4 and meal 7 a real meal

meal seven should be a lean beef

my fav is london broil and avocado..

add complex carbs to meal 4.. an apple wont get you through your workout. and switch that whey out for egg whites or the sort maybe even some chicken seeing as how it would keep your amino acid levels up while you workout..

drop the yogurt in meal two and replace it with some blueberries.. match the carb count in that meal...

that should help you a bit..
if you want to really get into it, give me macros for each meal..