What he is saying is that your diet plays a massive role in helping your body recover, if you are having bad days that may be the reason you are taking longer to recover.
Anyway, not a bad diet imho! Just need to eat that more often and reduce the bad days as much as you can.
You could try having breakfast earlier, splitting your whole chicken into 2 meals, say 11.30 and 2.30 with more salad/vegies to go with it. That would be a pretty easy way to get more carbs and nutrients into you.
Just my 2c