cutting diet help

[dan-b]

i have been reading through different threads on this site for the last few days and found a lot of good info so decided to join up. i have been training seriously for around 3 years minus 6 months with a dislocated shoulder and never had any form of strict diet.
i used fitday to help and try make a diet plan to lose some bodyfat. any advice pointers on this would be very helpful.

meal 1
small bowl of wholegrain and assorted nuts cereals with skimmed milk.

meal 2
mugshot chicken pasta

meal 3
75g pasta with a chicken breast, mushrooms, onions and small amount of low fat tomato sauce.

p/wo shake
350ml skimmed milk
2 tblesp whole earth pb
2 scoops whey
50g dextrose
1tblesp olive oil
non work out days have the shake without dextrose

meal 4
4egg omelet with onion, mushrooms, 2 tomatoes and a little bit of cheese

before bed
3 tblesp low fat cottage cheese

any help would be much appreciated thanks