Diet and Natural Weightloss

I’m trying to make sure I get all the nutrition I need and keep my energy levels up whilst losing weight. I dont eat meat but i eat fish, i find too many carbs/big meals make me lathargic so i’m trying to balance protein and carbs but i’m unsure what a serving is…30G dry weight rice/pasta? I’d prefer not to count calories and grams if i can help it as I get obsessed and it makes me ill! I’ve lost 3 and a half stone before but put some back on as i had a bereavement and comfort ate. I’ve also found that if I add a little fat to my food I feel more satisfied and less likely to reach for junk so i’m hoping to get enough good fat in there too!

7.30am – 40g Museli and 200ml skimmed or soya milk
1 boiled egg
1 medium bannana
10.30am – fruit and 1tbsp nuts in honey and l.f natural yog
1pm – tuna sushi – 6 pieces home made and salad with a few olives OR 2 salad wraps OR tuna pasta salad 1tsp light mayo

2-3pm gym: alt days cardio/weight
3.30ish bannana

between 6-7pm dinner: Tuna or cod steak and veg OR stuffed peppers with a little cheese OR home made veg curry without oil OR roast veg without oil OR quorn sausages with jacket potato and veg OR tina jacet potato and salad etc.

9PM handful of berries and 200ml low fat natural yog.

I drink 2lts of water a day and a some herbal teas, rarely drink coffee. I dont really like to eat bread or too much pasta as it affects my IBS.

is it ok to have protein and carbs together?
would you divide your plate into 1/3 protein, 1/3 carb and 1/3 veg at every meal?

I’m trying to use the *handful* idea. 1 handful or whatever is a portion, so carbs, protein as big as ur fist each and 2 fistfuls of veg = 1 meal.

I’m also trying to do more activity once my fitness gets a little better.

does this programme sound ok – am i eating too much or too little? am i getting all the nutrition i need?

Thanks for any advice and constructive comments!!!
sorry, it took a while to type the rest! lol! here you have a complete weeks programme!!!