This is your revised diet for now.
Breakfast: Oatmeal, (100g serving) with a Bit of Skimmed milk, (+ 4 Scrambled Egg Whites, Protein 20g (approx), Carbs 19g, (approx), calories 156, (approx)
Mid-morning Snack: Apple, (19g Carbs approx 76 calories approx), 2 slices Low Fat Cheddar, (13.5g Protein 1g Carb, 4g Fat, 96 calories approx) Calories 172, (approx)
Lunch: Turkey, sliced 65 grams approx, 20g Protein (80 calories), 1 Medium Ear of Corn, (3 grams Protein approx, 17 grams Carbs approx, 80 calories approx) Calories 160 (approx).
Mid-Afternoon Snack: 2 chopped thick Pineapple slices (20g Carbs, 80
calories), 2 slices Low Fat Cheddar, (13.5g Protein 1g Carb, 4g Fat, 96 calories approx). Calories 176, (approx).
Dinner: Sliced Skinless Chicken 65 grams approx, 20g Protein (80 calories)
+6 Broccoli Spears, (6g Protein, 16g Carbs, 88 calories approx),
20 Grapes for after, (8 grams Carb, 32 calories approx)
200 calories, (about the same amount of calories, as you already have in this meal.)
Snack: Turkey, sliced 50 grams approx, (15g Protein, 60 calories), 4fl OZ Yoghurt (4g Protein approx, 11.5g Carbs approx 2.5g Fat approx 84.5 calories approx) 145 calories approx.
This gives you just over 1,000 calories a day.
After about 3 weeks on this, you could then increase portion sizes again, to get you up to about 1,800-2,000 a day, but at the moment, that means increasing by about 1,200-1,500 calories a day, which I don't want to do.
You need to eat like this, as the low Carbs could affect Blood Sugar, leading to Diabetes and poor Intestinal / bowel functions, and the low Protein could stop you doing things like protetion of the Internal Organs, possible impaired brain functions, low ability to heal from injuries, low muscle and Bone development, from low Calcium.
Hopefully for now, this will help you, then in 3 weeks time, we can increase portion sizes a bit more maybe alter one or two foods.
Hopefully you see how your eating was not every beneficial, a lot of the time. You were eating healthy foods, but your potions are unhealthy and counter-productive, and givne you do fencing, and burn calories quite a bit like that, your diet is compunding the problem.
Please be aware with any kind of caloric increase like this, your body may convert some calories to Fat, by assuming them to be excess, so some minor weight gain is possible, but hopefully as the body adjusts to them, it'll use them better and you'll be better.
I's taken me some time to get this right for you, but I think it's as balanced as I can make it, given your current restrictions, and the fact I don't know the macronutrient content of every single food, means I can't spend 10 hours on this
I've managed nearly 3 already
Not trying to guilt trip you there, but your diet needed that time and attention.
Good luck, and I know you want to do well with your health, and your sport, so don't feel badly about the things I said regards your diet, you should be proud of what you're trying to do, you come across as a smart young woman, so if you keep trying to give your diet and sport 100%, this site will keep giving you 100% support and encouragement when you need it.
Hopefully you understand everything I've written, let me know if you don't, and I'll explain anything you're confused about

.
I think after 3 weeks, your body will be nicely adjusted, and ready to have your diet tweaked again.