This is how I would change 'you're' diet.

diet:
7am:
6pcs egg white+ 1 whole egg
1 cup of oatmeal

10am:
7oz chicken breast
6oz sweet potato
vegetables
raw nuts

1pm:
fish, tilapia, salmon
vegetables
brown rice

4pm: PWO
whey protein shake
oats

7pm:
lean ground turkey
mixed veggie salad with avocado


10pm
whey protein shake
fish oil