Our expert says:
Your basic diet is relatively balanced and except for adding another cup of fat-free milk to boost your calcium intake, reducing your protein portions (120g of tuna and 160g of chicken is rather excessive if you are trying to lose weight) and reducing your water intake to 2 litres per day (excessive water intake causes electrolyte imbalances and is also potentially harmful), I would not make any major changes. If you occasionally lapse and have a piece of cake or a chocolate this will not sabotage your diet. But if you have such treats every day then it will have an impact.
Keep up the good work with the exercise
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