Advice for a lean bulk

I would be grateful for any advice ladies and gents, objective is to gain lean muscle.
I am 6ft 1 and weigh 13st 10 (87kg). I train 3 times a week- back and bi's, legs and shoulders and chest and tri's.
 
A normal day looks like this.
 
7am
60 grams of oats with 250ml semi skimmed milk
proteign shake 150ml semi skimmed milk
250ml orange juice
Multi vit, omega 3,6,9, evening primrose oil.
 
10.30am
100 grams beef steak cooked in evoo
3 or 4 whole eggs
1 thick slick of home made wholemeal bread
 
2pm
large handfull of whole Almond nuts
 
4.30pm
2 chicken breast (200g total) or Turkey or Salmon or beef mince.
80 grams of rice (normally basmati white) or durham wheat pasta
half cup of Brock (carrots and peas also depending on the meal) 
 
5.30 train
 
7pm
Half serving of Reflex one stop extreme
 
9.30
Half serving of Reflex one stop extreme then bed.
 
 
Working out my intake using myfitnesspal the breakdown is as follows (give or take 20 calories depending on the mix of main meal.
 
2900 calories
 
Using man maths?
40% proteign (230 grams of proteign)
40% carbs
20%fats
 
I know I could swap milk for water in the shakes but I find it hard to stomach plus the extra calories in the milk bump up my intake.
 
 

Changre form semi to skimmed milk
 
That's a long gap from 10.30 to 4.30 with  no meal

Thanks James will make the milk change as i'm drinking a fair bit in my shakes.
The gap is due to work comitments at that time of day, will have a look round the site for ideas.