Eating to support exercise/weight training

We don't really need that much protein . Roughy it is recommended 0.75 gr / kg of weight, and when you exercise you should have 30gr in one meal for optimisation. That's it, you don';t need more, but you need a big chunk together. I would say you are having at least double than what you need.

If you create an account on cronometer.com, it is free and a ton better than MFP , you will see how quickly protein goes up, and you can at the same time look at all the other vital nutrients. Everyone is so focused on macro and forget magnesium, zinc, ....

I would stop eating lunch meats, all those hams, pastrami and other processed meats. They bring nothing "good " to the body so if you are thinking about increasing the good stuff, they have no place, especially if eaten on a daily basis. You like eggs and bacon on a Sunday, absolutely fine , but processed meat every single day, nope. Instead put some avocado and a slice of salmon.

Protein shakes are highly processed so once your jar is finished maybe don't buy it again. Try the taste of a green smoothie, this will increase your dark leafy green consumption and do wonder for skin and gut and you pack up with vitamins and minerals.

Also, do you really "need" the afternoon snack? I am Monegasque (Monaco) and I don't know a single adult woman who snacks in Monaco, or France or Italy . There isn't even a verb nor noun for snack.

Try not having the snack and having a earlier dinner.
I don't know how you can exercise with something in your stomach. Even if I go for a gym class at 11am, I will have a beurck session if I ate something at 7am.

Go for quality. Unprocessed grain, unrefined oils, no added sugars, no processed food.

When having rice, have the brown, red or black one, even the bread be really careful about ingredients, because most "wholemeal " bread are actually white flout (listed as flour or wheat flour) with the addition of bran because it covers the legislation around labelling but your body will process it as white.

Exercise will cause inflammation, and you need anti-inflammatory foods. If you are abusing exercising and eating processed or meat-heavy, you are adding inflammation on top of inflammation without providing the nutrients the body needs.

Everyone hates carbs, but your muscles love them when you are exercising, so if you have a balanced diet, a bit of everything, you will feel better. You don't need enormous amount, and there are plenty of complex carbs in vegetables and fruits, oats, ...

I'm much more overweight, so in someways I wonder if I see affects more, but I trained every day for a month - at leat 5k 'run' every day, and I was fine.

Then for the past 3 weeks, I did a more official CT5k, only running 3 times a week, and I've seen much more improvement from that, than from exercising every day.

I hadn't previously realised how important rest days were I think.

When it comes to food, it does sound like you're eating well, perhaps you need a food rest-day too? I know that for those who are seriously into it, they do have carb heavy days as well as their clean eating days.

You are having breakfast if you are having a protein shake.
I think you are eating way to much protein and not letting your body rest.
Unless you are training 8 hours per day you don't need that much protein and eating so much of it, mean you are not eating nutrient rich food.
People tend to forget that protein raises insulin so by eating more protein than necessary it will be converted in fat . There is this myth that one can eat as many protein as you want because it can't be stored. Not true
Think about fruits and vegetable and unprocessed grain. A spoonful or two of oats with flaxseed, a nice big salad with plenty of colours and some chicken, fish , eggs, ....you can have a slice of wholegrain bread if you want, at night, think a soup with some cheese, some fruit .
Also avoid eating non-stop during the day.
You will see more benefit by training less. If in a 24 hour period you do weight, HIIT and run, your body will crash.

If you are not hungry in the morning, don't eat . But be aware of the snacking and drinks you eat instead.

My advice, don't focus on 1 macro, but think real food, fresh food, nothing packages or processed and carbs are not your enemy.