Ok my super vegetarian fatloss diet v2.0

Sun-Fri
BREAKFAST (9am)
- Oatmeal (Porridge) Unsweetened, not ready brek or anything sugary like that. Plain porridge + Udo's Choice (or generic seed based omega 3,6 and 9 oil)
- Mug of tea/coffee

SNACK 1 (11am)
Protein shake (Milk)

LUNCH (1pm)
Brown rice and pack of quorn sausages/peanut butter and toast
(or brown rice and something protein vegetarian but be sensible)

--- GYM ---

SNACK 2 (4pm)
protein shake with water

DINNER (6pm)
3 egg omelette

SNACK 3 (9pm)
cottage cheese

Bedtime 11pm - 12pm
protein shake with milk

Sat
Day off.

I've lost an inch and a half off the widest point of my waist in 3 weeks and my strength is still increasing.
body fat is at 13%, target is 9% by oct 25th.

For protein I'm using USN Pure Protein IGF-1

id try get a more precise measurement on your bf% if i were you. Although it doesnt sounds like much the difference betwen 11-15% is like comparing playing football in the premier league to playing in division 3.