Stella's definitely on the right track. I would up the protein a bit and definitely increase your healthy fats. Both of these things may help you to feel more full during the day and into the evening.
Carb cravings, for the most part, are controlled by "mind over matter" which is easier said than done for sure. However, adding fat to your diet will definitely help.
Your diet looks pretty good in general. Here are a few things you could try:
You have five meals right now. Try breaking it down into 6-7 meals and eating more frequently. One of those meals should be a post workout shake.
-I would drop the cottage cheese in the morning and add 2-3 eggs with the yolks. Use the omega eggs as they are full of good fats. I think you could also up the number of whites to about 5-6.
-Your snacks are pretty small. I would add at least one more of those during the day and/or up the tuna and go for the whole can.
-Add one tbsp flax seed oil to your lunch. Be sure to get the High Lignan flax oil in the refrigerated section of the store, NOT the rank crap they sell over the counter at GNC, for example. Flax oil actually tastes really good if you get the right kind. You could also consider adding 1 tbsp to your dinner too.
If you are concerned that you are adding too many calories to your diet, one thing you can do is eliminate the brown rice from dinner. I try to avoid complex carbs in the evenings altogether if I am dieting. The rice isn't really doing much to address the cravings you are having, I don't think....and I think that the addition of fats will do more for this, actually.
-You should consider a post-workout shake consisting of 40-50 grams of protein and a little bit of simple carbs.
-For hunger in the evenings, you are right that a protein shake is a good way to go. What I usually do when I am dieting is make a shake with a very low carb whey protein and a couple of packs of equal/splenda, and then freeze it. When I am dying for something sweet late at night, it can almost be like ice cream, if you pretend hard enough LOL. Beverly International proteins are great for this b/c they are clean and pretty sweet on their own. The cookies and cream makes for a great frozen snack.
-Egg whites are also a great late night snack if you are starving to death, but they won't do much for the carb cravings you may be experiencing.
