TGF 3

your mid morning and mid afternoon need protein (you say sandwich but do you mean either sandwich and fruit/flapjack or sandwich or fruit and flapjack?, also what type of sandwich? should be lean meat on wholemeal bread) could add a slow digesting protein source before bed, either cottage cheese or casein based shake.

Also you need more healthy fats, do you supplement with fish oil? if not take 2/3g 3 times a day