Check out my diary!

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Your fat and protein levels both seem low. Unless you have a medical reason to restrict either one, you should meet or surpass your goals on those every day.

What foods would you suggest to increase protein? Maybe swap Chicken for Turkey? I don't like Nuts but maybe I should just try and suck it up and incorporate a handful into my diet now and again.

just more. no need to swap chicken out for turkey to increase protein, just eat more protein in general. greek yogurt, cheese, whatever. if you don't like nuts, that's okay. how about avocado? there's plenty of good fat out there. Peanut butter works too.

Ok, thanks for the advice. I'm definitely gonna try and take this on-board next time I go shopping. I tend to stick with just the same things so it will be good for me to switch it up a bit and introduce new things to my diet.

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Increasing your protein intake will come with the added bonus that protein is much more satiating than carbs which means if you up your protein and lower your carbs you will likely feel much more full from your meals. I'm not sure if hunger is an issue for you but if it is this will help.

Protein rich food is fish for example.
Soya products are ok as well.
No batter or breaded meat/fish, just baked in the oven or fried in a teaspoon of good oil.
Online you can find lists with protein rich foods.

you can eat battered/breaded fish and still lose weight. just count it.

Yeah hopefully this will help. I'm not necessarily feeling hungry, just rather unsatisfied after meals which makes me want to pick later on! Hence the cereal on the night time! So I've been eating meals of chicken, brown rice and veg. So having a little less rice and half a chicken breast more would be a good idea? And then say carrot, celery and cucumber battons with cottage cheese or low fat Greek yoghurt as a snack later on?

sounds good give it a try.

do a lot of walking. trust me, it helps alot

Yeah hopefully this will help. I'm not necessarily feeling hungry, just rather unsatisfied after meals which makes me want to pick later on! Hence the cereal on the night time! So I've been eating meals of chicken, brown rice and veg. So having a little less rice and half a chicken breast more would be a good idea? And then say carrot, celery and cucumber battons with cottage cheese or low fat Greek yoghurt as a snack later on?

Add more protein to your diet and you can keep the same calorie intake but feel much MUCH more satisfied.

I tried eating 50% of my calories from protein for a while but I had to stop and go down to 40% because I literally could not get myself to eat enough with that much protein, its just too filling.

"I rarely eat fish except tinned tuna which I'm sure doesn't have quite the same nutritional value as an actual fresh cut if tuna or salmon."

It should be pretty much the same except for having a ton more sodium for preservation.

"Another question is I tend to eat frozen veggies. Mainly due to the fact if I buy all fresh veggies, I will have to Chuck half out as I won't get round to eating it all in its sell by date and this ends up wasteful and expensive. Is the frozen stuff still considered healthy?"

Freezing something turns the water in it to ice. Unfreezing it turns that ice back into water. That is all that happens. Its exactly the same thing nutritionally. The formation of the ice-crystals might at most break up some of the fiber and soften the veggie as a result but that's it.

No offense but at this point you are just overcomplicating it for no reason. You are fine eating food from a can or the freezer its no big deal. Just watch your macros and your calories.

Yeah hopefully this will help. I'm not necessarily feeling hungry, just rather unsatisfied after meals which makes me want to pick later on! Hence the cereal on the night time! So I've been eating meals of chicken, brown rice and veg. So having a little less rice and half a chicken breast more would be a good idea? And then say carrot, celery and cucumber battons with cottage cheese or low fat Greek yoghurt as a snack later on?

I tend to get this unsatisfied feeling when my fat is low, too. You've had some good advice on how to increase it already. Roasting your chicken and veggies in some olive oil would help (just not too much, oils add up quickly). Or adding sauce or butter to dinner. I tend to have some ice cream after dinner, too, if I have room for it in my calories.

Cottage cheese or Greek yogurt are both good choices. I'm a big fan of string cheese, too. And hummus or other dip for your veggies. Hard boiled eggs can be another great snack.