You are taking a Macro Plan. First step will be to find you Body Fat and calculate out your Lean Body Mass.
Until you know your LBM it is only at best a guessing game. Then find you cals to ether maintain ,cut or gain. The in cutting you fats should be around 25% caloric intake, pro's= 45% ,carbs= 30%.
Almonds are as Steve wrought one of or best way to get the good fats for more than one reason. Then Natural Peanut butter but this has more carbs and will cut into the foods for other meals.
Eating 80% of your carbs before Late afternoon will give you energy for working out. Then later meals the last 20% and most to all fats and protein will have your body burning carbs for fuel. Then when it runs out of carbs it searches for the stores (fats). There is a difference between fats you eat and your bodies fat stores.