toast (I assume with butter and/or something sweet?) = carb + fat
soup - carbs + fats
pasta - empty carbs
curry sauce - carbs/fats
2 protein shakes and chicken salad is not enough protein for 1 day. Try switching things like bread and pasta for meat/eggs/fish. You don't need to cut all carbs and fats, but it'd help a lot with building muscle and cutting calories if you had a higher ratio of protein to fats/carbs in your diet.