Back in the saddle- Nutrition advice?

Hello everyone, My name is Tom and this is my first post here- though I have lurked off and on for a while now. I have seen a lot of great expertise here, so hopefully you all can help me out here :) I have just recently left a job that had me abroad 80% of the time. Hence I am rather out of shape and have not touched a pool in months. I have a very strong swimming experience going back to my youth, so no worries there. But I am concerned about nutrition. I have been all over the map on this before, ranging from a self created weight loss plan that worked quite well to eating out like someone who travels 80% of the time... But now as I look to dedicate some serious time to my potential as a competitive swimmer once again, I would be very grateful for advice to ensure I am eating enough and also eating the right things. In the time since I started being home again full time, I have done the following foodwise, Breakfast- 1 hard boiled egg, melon or citrus fruit Lunch- 3-4 oz lean meat, 5-6 oz vegetables (fresh or frozen, not canned.) Dinner- same as lunch. Snack- a piece of citrus fruit during the day as desired. No-nos- pasta, rice, bread, sugar, fried foods. This is working wonders as I get back down to my ideal weight, but I am not sure it is enough to keep me energized for the day, especially swimming for an hour, plus workouts and running on the side, six days a week. And as time goes on, the swimming is only going to get longer and more intensive. What do you all suggest? What should I be adding to this as I step up the physical routines? (I am still slowly rising up to my former levels.) When should I be eating relative to my swimming and workouts? I have never really tried to suit my diet to both weight loss AND high level exercise all at once, so I am not sure what direction to go with this. All I can say is that the food listed above is very quickly becoming insufficient as I work out more and more. The diet above is basically what I have used in the past for weight maintenance and mid level exercise. I am 28, 6'2" and around 220 right now. In top shape I run about 175 or so and right now I am losing about 5-6 pounds per week- in case any of that info helps with suggestions. Thanks to all for any suggestions! This is the one thing holding me back right now and I am hoping to correct it ASAP. Tom.