I've successfully dropped down to 16-17%bf (from 20%) and maintained my muscle, however, the change took longer than expected and I'm wondering if my diet is to blame.

I'm 5'9 174lbs, working out with the 4-day West Side for Skinny Bastards program and getting some random cardio in a couple of days per week. My goal is to cut to 10-12%bf. It's extremely important to me that I eat things that are quick and easy to make. My work schedule is fairly hectic and I have a couple of young kids at home. Quick and easy is the only way it can work for me.

Here's a look at a typical day for me.

7am - 2 cups Kashi Go Lean cereal (280cals, 26p, 60c, 2f)
1 cup FF milk (90cals, 8p,12c,0f)

10am - At Large Nutrition Protein Shake (110cals,24p,2c,1f)
20 almonds (81cals,3p,3c,7f)

1pm - Chicken Breast - 5oz (137cals,34p,0c,1f)
Mixed Greens salad (another 50cals, 10c)

3pm - Can of Tuna w/pickle relish (195cals,33p,5c,7f)

6pm - Morningstar Garden Burgers (220cals,20p,18c,7f)

9pm - Oatmeal,Protein Powder, FF Yogurt, Milk, Flax seed, Frozen strawberry shake (418cals, 37p, 55c, 6f)

This comes out to roughly 1600cals, 175p, 167c, 31f. Is this to few calories? Too much carbs at the wrong time of the day? Not the right food at all?

Along with this, I take a daily multi-vitamin, some CLA pills and some fish oil pills.

I'm completely open to any other suggested foods and/or supplements that may help. I really don't mind eating the same thing every day either. Sometimes, it's just easier.

Thanks for the help!

I'm no expert, but I'd be more inclined to have the larger percentage of calories as the first few meals rather than the last.

Have you experimented with different percentages of protein/carbs/fat? I was having pretty slow progress on a 40/40/20 split but since changing to 40/30/30 have seen a marked improvement in weight loss.

Can't really be sure about whether you're getting enough calories, if you check out the nutrition sticky in the beginner's forum there's a formula in there for calculating how many calories you should be looking to eat per day.