diet food choices

[Repped]

1. Light Whole Grain Bread

2. Lowest fat Ranch Dressing

3. Mustard

4. Cottage Cheese, Provolone Cheese

5. Egg Whites

6. Lean Turkey and Chicken

7. Oranges, Blueberries, Strawberries, Apples, Grapes, Pineapple, Bananas, Watermelon

8. Celery, Tomatoes, Cauliflower, Broccoli, Asparagus, Avacado

9. Skim Fat Free Milk, Lowest fat Yogurt (Fruit Flavored)

10. Walnuts, Almonds, Cashews, Pecans, Brazil Nuts, Macadamia Nuts

11. ?Legumes/Beans?

12. EAS 100% Whey Protein Powder (Chocolate)

13. Water, G2 Gatorade, Powerade Zero

This is what I came up with for diet contents. I'm looking for low-fat, low calories, with high nutrition content. I work out every other day (running, weights) for muscle mass gain and body fat loss. I need some guidance.

A. How do food choices look?

B. For lean turkey and chicken, is pre-packaged lunch meat okay? And what about sliced lunch meat from the deli?

C. What legumes/beans are the best choice? I don't want to have to take a lot of time to prepare them (looking for easy, fastest preparation; maybe canned?). What do you guys recommend?