HARD to OVEReat veggies. Veggies, plain, have very few calories and are very fiber-dense. Make smart choices with veggies, keep them as plain as possible.
Bread is not the best choice for a clean diet. Use potato, rice, veggies, oatmeal for carbs.
Veggies should be green, and basic. Steamed brocolli, steamed asparagus, plain green beans, lettuce.
I suggest something like this....
Cardio on empty stomach
1/4 Oatmeal (made w/ water, can add Splenda, Cinnamon)
5 Egg Whites, 1 Whole Egg
3oz Potato (or 1/2c Brown Rice)
Salad w/ 1tbsp Flax/Olive Oil and Balsalmic Vinegar
(put Low-Carb wrap here)
I would weight train here, and do cardio in the morning. This way you are fueled and hydrated for building muscle. Follow weight training immediately with plain Protein Shake made with water. Shake is about 4:30ish then?
Fat Source....almonds, Natty PB, Flax/Olive Oil
Have a high protein meal here with some fat, minimal carbs. This is keep your body fueled through the night so it does not catabolize muscle to replenish itself.