Quick snacks could include things like cottage cheese, tuna, canned chicken, etc. These are all low carb, high protein options. A great snack is a cup of greek yogurt, tablespoon natty PB and 2 tbspn honey.....good stuff.

Looks like you have a plan to lose weight. I'd say at 158, you need to gain, but that's just me.

Finally, you don't need 2 carb sources in your pre-workout meal.