Re:Diet plan for overweight Bloke...
congrats on getting down they gym and trying to sort things out, firstly.
The structure looks pretty good IMO, I'd be inclined to make some small changes
Breakfast - Oats, skimmed milk, 2 boiled eggs/whey/other protein source
Mid Morn snack - Fine, but add some protein , maybe some nuts for good fats too
Lunch - Sounds fine
Afternoon snack - Sounds ok, just check the sugar in the low fat yoghurt alot of low fat foods are flavoured with more sugar to make up for low fat/ also add some protein here imo
Eve meal - sounds fine
Im not an expert, but those are the chnages I'd make, food sources that are best imo are
Complex carbs - oatcakes, wholmeal breads, sweet pots, oats, basmatti rice, cous cous
Protein - whey, chicken, fish, nuts, lean meats, eggs
Fats - eggs, salmon, flaxseeds etc
hope it helps a little