help with diet please

Jammie01

would any of ye mind having a look at my typical diet and seeing where i might need to make some changes or suggest any substitutes? I try to eat healthily enough for breakfast and during the day at work but my big problem is when I get home, which is usually quite early, Im absolutely starving and raid the fridge and presses eating anything i see or a load of bread for a quick fill before I make dinner. I've noticed alot of people on here stressing the importance of protein so I dont know if I could be adding more to my diet, swapping it for something else or maybe taking a supplement? Ive no idea how much of which foods really to be eating. Heres a typical daily diet for me anyway:

Breakfast: either a poached egg and 2 slices of homemade brown bread or porridge with slimline milk. Cup of tea.

Snack: usually a mandarin, apple or kiwi and some rice cakes. Cup of tea

Lunch: when in work i make this the night before so usually go for a chicken salad with lowfat dressing or a pitta with chicken/tuna, salad and lowfat mayo.

After work: heres where I'll undo any good work and could have 2 slices of toast, slices of ham, or tea with some chocolate. Basically anything nibbly thats available.

Dinner: typical dinners in most families nowadays so this varies a bit from day to day: chicken or prawn stirfries, homemade chicken curry with rice, fish potatoes veg, fajitas, spag bol, etc. Usually get one takeaway a week too at the weekend.

Evening snack: cup of tea with treatsize bar or 2 biscuits

Water: I only manage about a litre a day of water which I know Ive got to improve on, maybe need to give up on the tea and replace wth water instead?

Alcohol: usually will have a few glasses of wine/bottles of beer one night of the weekend.

Exercise: Usually about 3-4 times a week, dance class, pilates or yoga class, and a 5k jog/walk twice a week. Have noticed that I am toning up a little so far but would really like to be a bit thinner as well.

Thanks guys! Appreciate any help/advice