Help filling in blanks with new diet

[glo23]

What's going on guys. I am starting my first diet to drop some weight and put on a little muscle. I am 5'10, 195lbs. Below is what I have started doing, and I was hoping you could help me fill in the gaps and rearrange some things. Any help would be greatly appreciated. (At the gym I lift and do cardio.) Thank you so much.

Breakfast:
24g Whey Protein Shake
Bag of Quaker Weight Control oatmeal
Banana

Mid-Morning:
NEED HELP HERE

Lunch:
Can of Tuna (straight from can)
OR Chicken Stir Fry over white rice
Fruit
SOMETHING ELSE?

Mid-Afternoon:
NEED HELP HERE

After Workout:
24g Whey Protein Shake

Supper:
Grilled Chicken
OR Grilled Steak Tips
OR Baked Haddock
A vegetable
Apple Sauce

Before Bed:
Bowl of Cereal (Special K)
with milk