Help or advise for my diet I am 6"00 and 230 lbs MALE.

It is going to come down to calories. Fill out your MFP profile and set it to lose 1-1.5 pounds per week. Weigh your solid food on a digital kitchen scale. Measure liquids with a measuring cup. If your scale's battery is dead measure your solids with a measuring cup, being careful not to jam it as full as possible for extra bites, and then when you are done go buy a new batter. Google "serving size chart" to study up on estimating food portions when you're out to eat. Log your food very carefully, using verifiable nutrition info such as that from the USDA or food packages. Always double check this when looking things up in the MFP database because any nitwit can add food entries and plenty add bad entries. If you exercise, log your exercise on MFP. Your goal already has the deficit you need to lose weight built into it so--surprise!--you can eat your exercise calories. If you get nervous doing that, eat 50% of them for four weeks, evaluate your progress and then either eat more/less/the same. Good luck to you.

"Lunch ( usually what my wife makes me)" - Hmmmmm.......

It sounds like you've got a successful plan lined up. It does seem very strict, though. If you can stick with it, that's awesome. I hope you can add a little variety to keep it interesting. (I have similar stats as you.)

I am also 6' 0" tall and was 224 lbs as of May 2015, so I was in the same position you are now. I'd ditch that smoothie and eat the equivalent fruit and veg without blending them instead. Chew your calories, don't drink them You also need to vary your diet - eggs and quark are filling, but with relatively little by way of carbohydrates or calories. However, I achieved most of my weight loss through cycling and swimming - both are easier on the joints when your BMI is 31. I laid off running until I got my BMI down to 25-26. I particularly recommend cycling - it has a high calorie burn and can be maintained for hours on end.