I've been lurking around these forums for a few weeks, and I've been trying to compile a diet I can stick to with my schedule. Everyday I need to wake up at different times so it's difficult to have a set plan. I'm also trying to make the diet as affordable as possible

As it stands now I weight 91 kgs. I'm looking to lower my bf% then move on to building up muscle.

2200

Protein - 800 kcal - 200 grams - 36%
Fat - 660 kcal - 73 grams - 30%
Carbs - 748 kcals - 187 grams - 34%


MORNING
Porridge - 1 cup with 1 cup water, half of skim milk
Carbs - 56 grams
Protein - 12.5 grams
Fat - 7.5 grams - 1.5 saturated

Protein shake
Carbs - 6 grams
Protein - 21 grams
Fat - 2.5 grams

Peanuts - 40 grams
Carbs - 8.4 grams
Protein - 12 grams
Fat - 20 - 5 saturated

LUNCH
Tuna sandwich - 2 slices of bread, lots of salad, 1/2 can of tuna, lemon salt
Carbs - 32 grams
protein - 50 grams
fat - 4 grams - 1 saturated

DINNER
Flaxseed oil - tbs
carbs - 0
protein - 0
fat - 15 grams

cottage cheese and tuna sandwich
Carbs - 38 grams
protein - 61.5 grams
fat - 6.5 grams - 2.5 saturated

milk 250ml
carbs - 13
protein - 13
fat - 0.3

TOTAL ATM
carbs - 140g
protein - 157g
fat - 55g


I've tried to set the protein at one gram per pound and set the fat intake at 30%. I attempted to make a 40/30/30 ratio but I couldn't make up the protein. Obviously the variety is a problem but I enjoy tuna and I think I can stick with it. I just need a few more meals to finish it off. perhaps a salad with some olive oil dressing or a small protein packed snack. Any suggestions?

I do HIIT every second day (30 on, 30 off, 5 min) and I've building up.
I was planning to mix it in with this workout (the upper body on the hiit day, the lower on the off)

Thanks for any input