Okay, I think you could alter the body weight routine, assuming you're doing that at home and not a gym, then it's a case of still keeping it body weighted.
I don't think you'll need to do the body weight stuff and cardio together on 5 days of the week, so you could work it like this.
Day 1. Anaerobic workout
Day 2. Cardio
Day 3. Anaerobic workout
Day 4. Day off
Day 5. Cardio
Day 6. Anaerobic workout
Day 7. Day off.
As you're quite experienced at this now, you could go for something like this with the body weighted, anaerobic stuff
Squats, 3 sets 10 reps
Lunges, 3 sets 10 reps
Good mornings, 3 sets 10 reps
Vertical flyes, 3 sets 10 reps
Bent over rows, 3 sets 10 reps
Shrugs, 3 sets 10 reps
Planks 30-45 seconds.
If you have difficult with the planks using your forearms and toes, you can use the forearms and knees technique instead.
Then the two cardio days can be anything you want them to be.
This gives you adequate rest and you're not overworking yourself too much.
As for the diet, you're probably getting around 1,2 calories which is a bit too low as the body might think it's being starved and hold onto fat. You need around 1,800 a day if you're a sedentary female, but you're mostly active, so you could increase your calories.
I'd take the fruit out of the dinner and incorporate it into a mid-morning and mid-afternoon snack scenarios
So you're snacks could be around 10:30 - 11:00 and afternoon 15:30 - 16:00
There are plenty of things you can use as full or partial snack options like microwave soups, rice and beaked beans, vegetables like pineapple, carrot sticks and celery sticks, fruits including cucumber and tomato, oat granolas, low fat / sugar yoghurts, bread, sandwiches, beef, turkey, chicken or ham from a packet, pre-boiled eggs, nuts, peanuts, low fat cheese and flax seeds.
As I say some of these make up snack options, some are components of snacks.
I would include a small snack around 20:00 and have your dinner around 17:00, your snack need only be around 150-200 calories, but if you're getting more in the way of around 2,000 calories a day I think that will be beneficial, especially as you should then be getting more of the bone nutrients your body needs, so you would be less likely to encourage bone thinning, as if you get bone thinning from inadequate amounts of some of those nutrients, then you have a problem where your bones could become intolerant to exercise and that increase fracture risk; whereas getting that nutrition would promote the possibility of bone density increase from the nutrition and also the effects of the body weighted exercise.
Hopefully all this makes sense, but if you need anything else, don't hesitate to ask
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