Looking for some advice - gym/diet

Badger2009

New to the gym and looking for advice on gym and diet. First off my typical diet is this:

8.00am 3 weetabix & low fat milk

11.00am apple/banana

1.00pm 2 slices brown cake bread and slice of ham and a banana/apple

4.30pm stir fry - 1 chicken fillet, broccoli, carrot, pepper, onion and sweet corn

8.30pm 3 eggs scrambled and 1 slice brown bread

I'm not sure how good/bad this diet is. My main aim is maintain my current weight (6' 2", 75kgs) but to improve toning and hopefully lower body fat. I go to gym 4-5 times per week. Due to time constraints i usually have about 1hr (just after lunch), typically i do 15mins intense on bike, 15 mins rowing and 20-30mins weights. I also swim for 30mins in the evening, on the days i visit the gym.

I really want to know what should I be doing to get more out of my gym time and what should I change in my diet.

All advice/comments appreciated.

ilovelamp2000

Weights is going to be the answer everyone gives you.