I'm lousy at picking apart diets. I don't always have a good eye for it. But what you're eating looks an awful lot like what I do! If I was eating a Subway sandwich every day for lunch, though, I'd ask them to dig out some of the bread. They'll do that. I do NOT do this because I eat a full sandwich rarely and I want my bread!
But if I did it routinely, this is definitely what I would do. Also, skip the mashed potatoes except as a treat now and then. Try substituting mashed squash or sweet potatoes.
Your gym routine looks great! Is it sustainable for you? I could do something like that, but not everyone can. The best gym routine is one that you can stick with. I suggest making sure you focus more on lifting than what you describe. My own routine is to do heavy cardio (spin class) three days per week and two days are light cardio (20-25 minutes) plus 45 minutes of intense lifting. If I only have time for one or the other, lifting wins.
Help with Diet & Exercise !
Sounds like your diet is pretty good. I would suggest getting in more protien at breakfast though. On the exercise you're good too. I use a program called "lose it". I have the app on my iPhone and you can also access it online if you don't have a smartphone. You put in your weight, height, etc and it tells you how many calories you should take in per day to lose 2 lbs a week. You also can put in what you eat and what excercise you do to make sure you're on track each day. I would suggest checking it out. 
