newbie ?

mlh29

I am looking into a few new options for my foods. I am trying to eat healthier etc. I have had some good advice from eopl ehere.

Mainly I have set my self manually up at a 2200 cal day with 40 % carbs 40% protein 20 % fats for the day. I usually burn 850-1300 a day for cardio( looking into cutting back to 800 ish and doing more weights etc.

With this diet set up, I am haveing a little difficulty adding foods etc. I have few foods readily available as I am deployed.
I want to add members mark plain almonds( no salt etc to my diet but find that they are high in fat (10g per serving)
I am trying to find higher caloire foods that do not break my fat goal etc.
My diary is open.
My main concern is the going over on fat/ protein.. My protein is mainly whey in the form of shakes( metrx or body fortress)
Fruit avail are mainly raisins, bananas, honey dew, or I have to eat non fresh canned stuff ( I avoid it )

Let me know Thanks