Okay this is the list of what I had today, please tell me what I should change?

Minus the snack its not a very bad menu. Another thing I would try though, is cutting out the fruit drinks. Drink more water. take how much you weigh and divide it by 2 and thats how many ounces of water u should be drinking a day. With the sandwich make sure its whole grain bread not white bread. If you have cornflakes, pack a bag of them and eat them dry throughout the day dry cereal is much better for you then donuts and sausage rolls.