Healthy Food Chart

Hi,

I am a 20-year old female university student and I have always been athletic. When I entered university at 18, I weighed 145 lbs (height: 5'10''). I now weigh 160. I know that everyone will blame that on the "freshman 15", but as a biochemistry major I am very conscious of nutrition and rarely eat junk food.

However, I have noticed that my days are much longer now because I am busier. On a typical day, I wake up at 7 and I'm on campus by 9. I stay there until around 6, when I come home for dinner. I then head to the library until 12 or 1. I found that when I was sleeping for 8 or 9 hours every night eating three meals each day was sufficient, but now I'm finding that at 1 am before I go to bed, it's been 7 hours since I ate dinner and I'm starving!

I need help devising a plan that will help me lose 15 pounds, preferably in 8-10 weeks, that will allow me to eat enough meals during the day to feel full.

Also, note that I work out five days/week, and this consists of 20 minutes on the treadmill and a 5 km jog (usually takes me 28-32 mins) and an ab workout if I have time (full disclosure: I usually don't).

Here's what I ate today:
Breakfast (7am): oatmeal, cup of orange juice
Lunch (2 pm): salad
Dinner (6 pm): 1 cup of pasta with tomato sauce and ground beef
grilled vegetables, 1 bottle of water
Snacks: 0 fat yogourt and a banana (8 pm),
2 apples (12.45 am...technically not the same day but whatever),
3 "fruit to go" bars, 8 almonds (the bag was done), 1 small green tea (black) (3 pm),

Please help me figure out how to eat only three meals/day as this worked best to maintain optimum weight for me before, but still feel full for the entire day!

Thanks so much,
A