Your diet looks high in processed food and sugars to me.
I also don't see much protein and I don't see ANY veggies or fruits there. Maybe tomatoes in spaghetti sauce???
Look at the ingredients on your cereal box and see where in the list sugar or corn syrup or corn sweeteners comes in. If it's in the top 5 ingredients, that means your cereal is mostly sugar.
The meat packets are loaded with sodium, so I would avoid those. What kind of bread was it? If the meat was 90 cal, then 2 slices of bread would be more like another 200 cals (most breads, white or wheat are about 90-120 cals a slice, unless it's a diet bread).
The spaghetti and garlic bread are probably pretty high calorie, but also high carb.
As for soda - I drink diet soda about 3x per week or so. I can't take the sweetness of regular soda, so I don't drink it at all. Every once in a while I'll have a root beer or a ginger ale, but very very very rarely.
You definitely need more veggies and protein and fewer processed carbs.
Here's an example of what I ate yesterday that might help you.
Breakfast (350 cals)
Whole Foods Fresh Ground Peanut Butter
Mccann Steel Cut Oats
Morning snack (91 cals)
Snyder's Pretzel Sticks
V-8 juice
Lunch (116 cals)
Butternut Squash Soup
Afternoon Snack (190 cals)
Jazz Apple
1 oz Cheddar cheese
Post workout (120 cals)
Protein powder drink (added cinnamon and vanilla for flavor)
Dinner (480 cals)
Tuna Noodle Casserole (made with wheat rotini, tuna, onion, celery, carrot, mushroom, yogurt, and cheese on top).
Spinach salad w/ low fat asian sesame dressing
Evening Snack (117 cals)
Pumpkin Muffin
Out of that I got 119 g of protein, 27 g of fiber, 52 g of fat, and a total of 1464 calories. '
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