Review of Current Diet

Hi guys,
 
I have been a member of this forum for a few years now but this is my first post. I have been using the site for the past few years to develop my knowledge and help to improve my training. I started out training 3 years ago as a very skinny 18 year old and have trained on off since, going from 8st 12lbs to 11st 5lbs currently. However, I feel like my gains have plateaued and I think the reason maybe due to never really having my diet nailed. I'm trying to gain some lean muscle to get to around 12st before attempting my first cut over the summer. I would really appreciate it if you critique my diet and give me a few pointers to help get me over the line! My current diet for a regualar weekday is as follows:
 
08:00 - 3 scrambled egg whites + 2 slices of wholemeal toast
           1/2 pint of Innocent smoothie - 3 Omega 3 capsules and 1 Daily vitamin
           30g Whey Protein
11:00 - 1 medium banana + 1 tuna sandwich (1/2 tin)
13:00 - 1 tuna sandwich (1/2 tin) + 30g whey protein
            1 Apple
            Some form of chocolate bar (bad I know)
15:00 - 1 orange + Omega 3 capsules
16:00 - 1 Banana + 3 weetabix
16:30 - 17:30 - Train
17:30 - 60g whey protein
18:30 - Dinner (usually some form of lean meet, chicken, beef etc) + (pasta, rice) + veg
21:00 - 150g of fage 0% greek yoghurt with honey
11:00 - Bed
 
I think I'm struggling during the mid afternoon and before bed but I'm sure you guys will point out loads of flaws elsewhere.
 
Thanks in advance for taking the time to read my post.
 
 

add sum fast carbs with your pwo shake

Cheers for the response mate. Something like a dextrose? Usually I feel ok for energy in the gym but this could be worth a try.

Dextrose or maltodextrin.  Have a read: http://articles.muscletal...upplement-powders.aspx

Thanks for the reply James. Are there any other areas of my diet that need worked on? Should I add any other supplements?

 
You need to look at the meals you list.
 
Some are lacking in protein -
 
3pm / 4pm / 9pm.
 
More veg would be good.
 
Also not much protein at all over the day - how much protein do you think you are consuming over the day?
 
I personally would advise leucine over fast carbs PWO.
 

I would agree, I am struggling late afternoon. I lack ideas because I am at uni all day then head straight to the gym so I don't have any facilities to cook anything. 
 
I reckon I consume around 150-170g of protein per day but this comes down to struggling to cook additional food.