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I took your diet and Im modifying it slightly... see what you think.
I'm rotating carbs every other meal since I think I need less calories cause I'm only 170lbs vs your 200+.

On non gym days I would probably cut one of the sources of protein and cut the carbs down more or either take them out.


2/3 cup (dry measurment) oatmeal
protein shake

5 oz chicken breast or 7 oz tuna
¾ cup of broccoli

ISO whey shake (this would be PWO on gym days)
3/4 cup cooked rice or 5.5 oz potato
5 oz chicken breast or 5.5 oz turkey breast or 7 oz tuna 245
7 oz cauliflower 60 or brocolli

6 egg whites
7 oz cauliflower 60 or brocolli

1/2 cup cooked rice or 4 oz potato
protein shake
6 oz carrot or 6 cup salad ( vinegar + brown sugar twin) 60

4 oz chicken breast or 5.5 oz tuna or 11 egg whites 196
1/3 cup corn or 2/3 cup mixed veggies or 1/2 cup peas 60
(or 7 1/2 cup air popped corn in stead of rice and veg)

Any thoughts?

Here are some snacking foods / condiments that could be used to help you flavor things. However you shouldn't use condiments, but since you dont have to be so strict I dont think it will hurt you.Just dont go nuts with em'

1 Tablespoon salsa 6
2 Tablespoons no-fat sour cream 18
1 Tablespoon fat free salad dressing 15
1 Teaspoon ultra-light mayonnaise 19
1 Teaspoon mustard 8
1 T Carb Option Ketchup (splenda sweetened) 5
1 T Carb Option Steak Sauce (splenda sweetened) 5
1 T Carb Option Barbeque Sauce (splenda sweetened) 6
5 cups airpopped popcorn 110
3 cups microwave light popcorn 57
1 oz pretzels 110
22 baked tortilla 114
1 large plain rice cake 35
7 mini rice cakes 55
1 cup diet Jello 7
1 Fat Free Aspartame sweetened Fudgsicle 45
Mrs. Dash
Molly McButter
Vinegar + brown sugar twin = salad dressing
Equal or sugar twin
Cinnamon
Spices: curry, dill, oregano, garlic, onion, cayenne etc.
Diet pop, crystal light
Tea and coffee
No-fat coffee creamer (Safeway brand)

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Looks alright, I just won't have any protein shakes. I know it's easier, but not as effective.