Yep to all those foods! This is what I ate yesterday...
Breakfast:
3 egg whites/1 whole egg
1/2 cup (dry) oats
1 cup 1% milk
Midmorning snack:
1 greek yogurt
1 oz dry roasted almonds
lunch:
1 1/2 cup whole grain spaghetti
1 serving of 93/7 lean beef
1/2 cup pasta sauce
afternoon (post workout snack):
40g whey protein
Dinner (about 1.5 hours after post workout)
2 slices whole grain bread
2 cans of tuna
1 slice 2% american cheese
late snack
4 oz chicken breast
1 cup broccolli
30 minutes before bed:
30g Casein protein
My late snack is about 3 hours before bedtime. Broccolli has next to no carbs, but will help keep you full. And of course chicken is loaded with protein, no carbs, and next to no fat. I try to eat very little to no carbs within 3 hours of bedtime. Casein protein is a slow digesting protein which helps keep my metabolism running the first couple of hours that I'm sleeping
The total puts me at about 2200 calories in a day, and I target 1-1.5 pounds a week in loss (I weigh and tape myself around the belly button every friday morning immediately after getting out of bed... and only that one day) Those calories are made up of about 45% protein, 35% carbs, and 20% fats.