Can you tell me some good food meal choices for dieting?

The first key to success is "adjustment". Weigh yourself once per week on the same day of the week after going to the toilet first thing in the morning to get an accurate idea of how much weight you've lost.

If you are losing fat and weight, then just keep doing what you're doing. If not, cut some of your starchy or sugary carbs (like the jam, fruit juice, rice) and increase your protein intake moderately.

Also, looking at your diet, you are only taking carbs before training. For best results as far as retaining muscle and enhancing recovery from exercise, take an essential amino acid product. Or at least take a 20-gram serving of whey protein about 20 minutes before training.

Because you don't eat vegetables, you are going to need to take a multi-vitamin/mineral supplement - although ideally, you should start trying to eat some vegetables).

Also, add a serving of lean protein to your "fruit" snack, as ideally at your height, you probably need at least 200 grams of protein per day.

The first key to success is "adjustment". Weigh yourself once per week on the same day of the week after going to the toilet first thing in the morning to get an accurate idea of how much weight you've lost.

If you are losing fat and weight, then just keep doing what you're doing. If not, cut some of your starchy or sugary carbs (like the jam, fruit juice, rice) and increase your protein intake moderately.

Also, looking at your diet, you are only taking carbs before training. For best results as far as retaining muscle and enhancing recovery from exercise, take an essential amino acid product. Or at least take a 20-gram serving of whey protein about 20 minutes before training.

Because you don't eat vegetables, you are going to need to take a multi-vitamin/mineral supplement - although ideally, you should start trying to eat some vegetables).

Also, add a serving of lean protein to your "fruit" snack, as ideally at your height, you probably need at least 200 grams of protein per day.

You need to make sure you have a good supply of snack foods to keep your levels up between meals. Popcorn, rice cakes, grapes, bread sticks, berries etc are all good munchie foods. One of my personal dessert favourites if you have a sweet tooth is Healthy Eton Mess. Crumbled merangue nest, chopped bananas and strawberries, low fat natural Greek yoghurt and a T spoon of maple syrup. Amazing and hardly any fat and not too many calories, gorgeous!

Breakfast: Multivitamin, 45g whey, porridge and berries
Snack: Banana
Lunch : Chicken wholemeal sandwich
Pre workout: snack a jacks , creatine monohydrate, 22.5g whey
Post workout: 45g whey, oats/fast acting carb
Dinner: chicken/steak, rice
Bed: 22.5g whey, cod liver oils

The calories atm are near my maintanance level, protein intake is close to 200 if not more, thinking of just bulking clean instead of the cut as gaining mass for me isnt easy. Thanks for all the replies.