TL:DR - change the breakfast to more eggs with spinach. lots of spinach. proper milk. drop the grains. more tuna/fish.
i'm not too good at paying close attention to nutritional composition or portion sizes, so please take my suggestions with a personally suitable dose of sodium. also, i drink beer and have bellyfat, but i'm pretty happy about it.
many more knowledgable people will give better answers subsequently. but, it's time for me to try and help a poster.
you mentioned in your opening paragraph a good first step. reduce carbs. increase vegetables.
based on some personal reading here's what i think:
fix the nutritional deficit you identified by changing the breakfast with the replacement of grains with eggs and spinach (TimD mentioned this in a thread around here - it's gold).
don't eat less. eat better. you've mentioned lots of good foodstuffs in your list. keep it up.
squats. stepups. make the big muscles stronger. then they'll need more fuel. tabata apparently only was scientifically tested on cyclists who also were still doing long distance rides at other times...
for the exercise component if you want to burn energy and create change, get with current activities then increasingly go outside and run as fast as you can a bit. your legs are good to go, right? do this on soft surfaces like grass while you adjust. start slow. work up.
starving yourself will only make you hungry, then you'll want to eat more. then potentially you'll feel bad if you do eat more. you can't eat very little all the time. it sucks.
if you need calorie restriction, most studies have shown the weight comes back. eat better, not less.
based on the book i'm reading right now (Taubes, 2010 "Why we get fat..."), cut out as much refined carb as you can. carbs apparently spike insulin which (amongst many other things) puts fat into storage.
based on some stuff Michael Pollan's mentioned in his screeds, eat some responsibly farmed (as much as you can afford/access) animal protein (chicken, fish, beef), and follow it with some milk, as it's really good for mysterious reasons.
based on what Jason Nunn and Jungledoc have mentioned in various posts here and in Jason's blog, take a good fish oil supplement if you can't get fresh oily fish (salmon, sardines). and if you're vitamin deficient, get the vitamins in a pill.