Diet: review and redo

[keeplifting]

I have been on SL for about 7~8 weeks now. Happened to miss a workout today, so I have the time to ask this question. My nutrition.

I have read through the 8 nutrional rules over and over, but I don't seem to be getting it.

here's my diet:

Workout days (MO/WE/FR):
(0700 + 0800)Breakfast : x2 eggs (half-boiled, w/ yolk) + 2 pancakes
Snack 1: <Nothing>
(1300)Lunch: Rice + chicken/mutton/fish + some veggies/potatoes + 1 fruit
(1700 or 1800)Snack 2: Chicken sandwich (home made; i.e. 4 slice bread + 4 slice chicken (off the shelf and boiled))
<workout>
(2130)Dinner: Family meal* + 250ml milk

^I usually eat dinner about 1 hour after gym, due to traveling time back home.

Rest Days (TU/TH/SAT)
(0700 + 0800)Breakfast: x2 eggs (half-boiled, w/yolk) + coffee
Snack 1: <Nothing>
(1300)Lunch: Rice + chicken/mutton/fish + some veggies/potatoes + 1 fruit
(1700 or 1800)Snack 2: Nuts (cashew nuts, peanuts etc...)
(2100)Dinner: Family meal* + 250ml milk

Sunday (lazy day):
Breakfast: Bread/bun
Snack: <Anything>
Lunch: Lunch: Rice + chicken/mutton/fish + some veggies/potatoes + 1 fruit
Snack: <Anything>
Dinner: Family meal* + 250ml milk

*Refers to anything that is cooked at home. Usually Indian food such as naan, chapati or some other food with carbs.

I am still in school. 1.7m and 62 kg (that's about 136 pounds). Not sure of my fat %.
I usually cannot get any protein for Snack1 as I'll be in school. I was thinking of whey, but felt that I should get my diet and lifting proper, before I made any investment in a supplement.

I could really use any help at all. I feel that my lifts are being affected by my poor nutrition and is affecting my growth. I did not eat healthy growing up, but I need to change.

[atypical1]

You can always bring almonds or walnuts for a snack and those are easy to carry around.

Just off the top of my head without knowing your caloric needs or your caloric intake:

1. Replace the pancakes with oatmeal.
2. What kind of bread are you using? Use whole grain if at all possible.
3. Try to reduce your carbs at night if you're concerned about bodyfat. I also find that I sleep a lot better with no carbs in the evening.
4. If you can make a quick omelette with cheese and spinach you would really begin the morning off right.

What's your goal with the program?

james

[keeplifting]

Goals? I don't know.

Mostly to gain size and keep body-fat under 13% (I just like this number that's all). Trying to gain overall strength and get rid of spare tire.

I'll change to wholegrain bread, and the oatmeal. I don't really know what it is. I've heard people eating it, and feeling very full soon after. I've got no idea what it is. Care to educate?