Ideas: eating enough of the RIGHT foods

awesome_paws

Hi
I was wondering if I can get some help with my meal plans. I have gone way way off track this summer and would really like to commit to losing weight. (I am currently 5'7 195, my current goal is to lose 20 pounds)
So I have included an example of my meal plan for this week. I am not working out this week and I am keeping my calories low (1200) right now to get back into the healthy routine. I have myself set to lose 1 pound/week which is 1500 cals/day but I want to keep it lower during the week to give myself some leeway for the weekend
In the next couple weeks, I am going to be getting back to my exercise routine as well. When I do this, I will be burning approximately 700-900 calories/day (with a mixture of walking, spin and strength training). I would like to net 1200 calories once I start working out but I always struggle eating enough while I am working out - unless I eat total junk food to fill up those ~700-900 calories. My workouts will be at 530am so I usually have a lara bar or something pre-workout so thats ~200 extra cals.

I would like to focus on clean eating and balancing carbs, protein and fat. Can someone help me with what I can add to this meal plan (or even what I could change from whats planned) to help me eat enough of the RIGHT food. Almost all of my meals are eaten at work and I usually do one big cook/package up for the week.

Breakfast 730 am
Oatmeal, 1/2 cup dry
Blueberries - 0.5 cup
Hemp Hearts, 1 Tbsp

Morning Snack 10 am
Egg - Hard-Boiled, 2 egg

Lunch 1230 pm
Sweet potato 0.5 cup
Mixed Vegetables, 1 cup
Chicken - Breast, 6 oz

Afternoon Snack 3pm
Greek Yogurt
Nuts - Almonds 10

Dinner 6pm
Salad Mix, 1.5 cups
Steak - Grilled, 6 oz.

Evening Snack
Strawberries - Raw, 10 large

Totals Calories 1,252
Carbs 109 Fat 44 Protein 94