Please Critique my Diet

[froobage]

Hi all,
would anyone mind reading the following and give me some feedback as to if what i'm eating is suitable please.

Myself:
I'm currently around 5ft 11 and weigh around 11.5 stone (161lbs) and would say around 13-15% body fat

My Diet:
Wheatabix x3 w/ semi skimmed milk 200ml (390.5kcal/20.7g protein/57.9g carbs/8.4g fat)

Protein shake w/ semi skimmed milk 400ml w/ 2/3cup oats (806kcal/71.9g protein/80.1g carbs/18.2g fat)

Chicken Breast sandwich 451kcal / 34c / 52.8g p / 8g f

100g pasta (355kcal/12.5g protein/73g carbs/1.4g fat) /w pesto

Protein shake w/ semi skimmed milk 400ml w/ 2/3cup oats (806kcal/71.9g protein/80.1g carbs/18.2g fat)

Total:
2808.5kcal / 229.8 protein / 325.1 carbs / 54.2 fat

EDIT::-----

Wheatabix x3 w/ semi skimmed milk 200ml (390.5kcal/20.7g protein/57.9g carbs/8.4g fat)

Protein shake w/ semi skimmed milk 400ml w/ 2/3cup oats (806kcal/71.9g protein/80.1g carbs/18.2g fat)

Chicken Breast sandwich 451kcal / 34c / 52.8g p / 8g f

100g pasta (355kcal/12.5g protein/73g carbs/1.4g fat) /w pesto (115kcal / 11g fat / 3g carbs) and baked potato (200kcal / 5.3g p / 43g c / 0.5g)

Protein shake w/ semi skimmed milk 400ml w/ 2/3cup oats (806kcal/71.9g protein/80.1g carbs/18.2g fat)



3123.5kcal / 235.1 protein / 371.1 carbs / 65.7 fat



My maintainance kcals would be: 2795 kcals with 161g protein / 80.5g fats / 356g carbs if I were doing 3-5 hrs exercise per week.

Would this Diet be viable? I'm trying to follow a diet that is pretty inexpensive and not time consuming. Could anyone suggest how I could bring my fats and carbs up a little without boosting my kcals too much? I do wish to gain a little bit of weight but not too much.

Looking forward to the replies.

Regards, Froob.

[juliacheh]

So you are maintaining, amiright?

Drop protein to 160-180 and you can increase fats and carbs, fats should be approx. 70 grams minimum. However, your carbs are not low. For fats - whole eggs, red meat, dairy, nut butters, nuts, fish. You can use whole milk too instead of skim.

[froobage]

Thanks for your reply, Sorry I should of been a bit more specific, I do wish to put on a little bit of weight but not too much, and i forgot to add that 1.5tbsp of pesto would add 115kcal / 11g fat / 3g carbs. I'll read into adding nuts and eggs and maybe a baked potato for a little bit more carbs.