Thats a big problem for me also. When I'm at work I get only 1 lunch break every 12 hours im on shift......if i work more than 6 hours i get shafted out of meals every 3 hours. I like to eat every 2, in smaller quantities, but every 3 is OK too.......usually when i have to work i wind up eating every 4-5 hours because I have no choice...
Also, when class is in session and I have 8 hours of class straight on some days, eating every few hours becomes packed fruit/granola bars and protein shakes :(

It sounds like you are doing well as far as diet is concerned then but I did notice that what u mentioned was very high in protien. This is good because, as you know, protein is the main nutrient involved in muscle growth and repair....HOWEVER, I noticed most of your carbs are complex carbs (Rice, pasta, cereal, whole grains) While complex carbs are good when you don't plan on doing any kind of workouts immediately, I would highly suggest eating something with a lower glycemic index (simple sugars) such as fruits rich in sugar will definitely help you in the gym.

Fruits like Apples, Grapes and Pears are great to eat before the gym. Their sugar content will give you a noticable boost in energy if you eat them before you train. Before I go to the gym I usually like to eat Apples with oatmeal and bananas. This is because the Oatmeal is rich in the B vitamins group which controls muscle contractions and help with generating your body's energy.

Other great fruits that have a low glycemic index and are great for you are bananas, watermelon, strawberries, cantaloupe, blueberries, raspberries, blackberries, mangos, papayas, oranges, peaches, nectorines, blah blah...basically any fruit or vegetable. Get a healthy serving of fruit before the gym and u will have a lot of sugar coursing through your body to give you the energy you need. Once I realized this I felt way more pumped at the gym and could almost feel myself glowing as I went from workout to workout.

One final note is that it is very beneficial to eat pineapple with proteins such as beef and chicken. If you dont like cottage cheese, try the nonfat one with pineapple mixed in because it's delicious and the pineapple is sitting in the container with protein and creating all sorts of beneficial reactions for your body. Pineapple has enzymes that help digest proteins, thats why it is great in marinades (now that you read this you will notice how many marinades have pineapple) because the enzymes bring out the flavor.

The only downside to this is that you need to shop a lot since fruit goes bad quickly, especially in the summer. Also, fresh fruit can be quite pricey and canned fruit is covered with sweetners and preservatives.

With all this in mind, keep in mind its summer.....so I took advantage by making a nice tall cold ivy fruit smoothy (With only ice or just nonfat milk) to have before the gym. Nice and sugary and delicious! Also can mix some protein powder in there, but I hear that the large quantity of sugars mixed with whey protein make it hard to digest.....

Hope I helped!