RE: How does this Diet Look?
It would be nice to have some more information, regarding your size and training/ activity levels. Portions on your food choices would also help.
With what I can see here, the diet does not look that great.
First off, you have virtually no EFAs, and instead a substantial amount of saturated fats from the mayo. Potatoes and white bread are all high glycemic carbs. They can be ok post workout, but in a weight loss program I would include more low glycemic foods.
I would change the following:
1 pm Add a source of EFAs (flax, oily fish, walnuts, other good quality oils, a supplement, etc)
3pm Add some more fresh vegetables, consider varying your carbs, drop the mayo.
6pm Again, vegetables and a good source of fat, again easy on the potatoes
9pm I would lose the mayo. Some EFAs again would be good here.
What time do you go to bed? Some cottage cheese or a casein shake would be good before bedtime.
You only leave 2 hours between the 1pm and 3pm meal, why?
I have never had Wheatabix so I cant comment on that. However, ham is processed and therefore not a good healthy source of protein. Some protein sources include chicken/ turkey (skinless ideally), lean beef, cottage cheese, quark, soy, etc.
Instead of all the white bread and potatoes, what about including some things like rice or wholewheat pasta. I find that these things suppress hunger a lot better, even in small quantities.