How to lose fat and put on lean muscle?

Hey I am 24 years old and I am trying to shed some pounds to get a decent six pack. Let me start by saying that I am not overweight and I workout just about ever day. I was an athlete in college and high school and I am not looking for advice on exercise of lifting. What I want to hear is dietary advice, what kind of diet should I eat in order to recover faster, prevent muscle breakdown and lose fat. Right now I am on a diet that has me eating smaller meals throughout the day. I make sure to always include a good amount of protein and fiber in all my meals. I also take a multivitamin in the morning and flaxseed oil to get the kind of fats that are important for the body. The kinds of foods I eat are all kinds of fruits and vegetables, especially bananas, cottage cheese, oatmeal, egg whites, wheat bread, lean turkey and ham, salmon and I drink allot of milk and I also consume 2-3 servings of whey protein. Any suggestions on how I could improve on this would be appreciated.

Note: the foods I listed are not everything that I eat just most of them.

Well, we need some more information first.
Do you want to loose weight first, then build mass?
How much protein do you consume daily, as well as carbs?
Are the carbs complex or simple, and what time of day are you eating them.
Are you lifting heavy and low reps to build mass, 3x10 to maintain, or low weight and high reps to tone?



This is one of my bulking diets (nov/dec):

Breakfast:

3 whole eggs
3 whites
2 cups oatmeal

morning snack:

8 oz yogurt
1 banana
1 scoop whey

Lunch:

6oz turkey breast
2 slices whole wheat bread
1 4-6 oz sweet potato
2 cups salad
1 tbs fat free dressing

pre wo:


1 scoop whey
1 large apple

post wo:

2 scoops whey
1 plain bagel
1 tbs straw. jelly

dinner:

8 oz chicken breast
2 cups barilla spaghetti
1 can green beans
2 cups salad
1 tbs fat free dressing
1 cup strawberries

before bed

1 scoop whey
1 scoop casein

3500+ cals, 320 protein, 440 carbs, 50 fats (all in grams).

I also switch chicken breast for 10 oz salmon and 8-10 oz steak to keep it from getting old fast.Again, this is one of MY bulking mealplans.You will have to tailor one for your body type.