hello everyone im new to the forum. i recently moved across the country and am out of touch with my usual gym buddies and havent made any new ones yet so i am here. my diet routine is tough because i work 12 hour shifts at work and my off days i get lazy cuz im sore and tired form the gym. any advice on a change in diet would be much appreciated, im tryin to lose the fat i reluctantly got after breaking my ankle almost a year ago

breakfast
1 cup outmeal
banana
2-3 eggs

snack
40g protien shake

lunch
1-2 chicken breast (try to get 60g protien)
wild grain rice (lowest carb i can find)

snack
green salad
40g shake

dinner
assorted meats
veggies
starch

snack
40g shake

im 6'5" and right now a loose 242lb... all i want is to get back to a lean 230 before i try and bulk up again but i dont want to starve myself out of fear of losing the capacity to eat enough food to maintain a decent muscle mass, thanks for any advice