What could I be doing better?

Hi could someone give me advice on what I could be doing better diet wise please? I am toying with different carb/protein/fat ratios and i think I've lost my way! This is what I eat on a typical day:

Breakfast:

My veg blend smoothie: 1 banana, some berries, protein powder, 1 cup cooked quinoa, beatroot, celery, carrot, kale, ginger, 1Tbsp ground flaxseed.

Mid-morning snack:

some fruit typically, an apple,orange and banana.

Lunch:

Brown rice and tomato kidney beans or brown rice and lentils with added fats (1 Tbsp almonds and 1 Tbsp pumpkin seeds)

Mid-afternoon snack:

another apple

Pre-dinner: more fruit, possibly a protein and fruit shake.

Dinner:

Big dry salad with cooked chickpeas in tomato sauce and 1/2 an avocado.

The dinner is new as I was having another protein (beans/lentils) with grain (brown rice) meal but wasn't sure having grains at every meal is good or bad? I'm not currently using oils, trying to get my fats from nuts/seeds/avocados, seeing how it goes anyway.

Exercise wise I'm doing (or trying to get back into I should say) daily fasted cardio (before breakfast) and full body weight training twice a week. I have seen some gains (I can see my abs under certain lighting) but wanting some more definition but still enough energy to train/work/live.

Anyone got any improvement suggestions? Is it helpful to have grains at every meal? Do i need to eat more calories? All constructive feedback is welcome.

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