Since Sunday I have eaten the following in this order..
 
breakfast: 2 cups of Oatmeal 1 bannana
 
Meal 1: Chicken and brown rice with spinach on top
 
Meal 2: Chicken and brown rice with spinach on top
 
Meal 3: Chicken and brown rice with spinach on top
 
Dinner: Salad with chicken, spinach, carrots, tomatoes, avocado, unsalted peanuts 1000 island Lite dressing ( how beneficial is this meal? Salads dont seem like a lot of calories but I know it's got good food in it.)
 
If I have time to eat my 6th meal it would be either another salad or my chicken and rice...But if I eat dinner late I dont want to eat RIGHT before bed and usually will just take a protein shake.
 
If i stick with this diet ontop of hard training will results show?  Just going for overal muscle mass, lower the BF a little bit but not cutting.

Major boring plan. ha-ha. I can't say on if your results will show or not on that as I'm not experienced that much with it. I am seeing a nutritionist and trainer (experienced in body building and figure competitions) for my nutrition and work out plan currently.
 
For your chicken - I would advise only chicken breasts as they are leaner then the thighs and legs. Rice - how much rice? And is it brown? I beleive you can never go wrong with spinach since it's a super food.
 
I like to eat 99% lean turkey with frozen spinach in it with a fat free/sugar free sauce (your choosing) with a 1/4 cup of brown rice.
99% lean turkey meatballs with egg whites and oatmeal - add your favorite fat free/sugar free sauce to help with the dryness. Again - 1/4 cup brown rice.
 
Those are some other options if you get bored with the chicken - I would pull my hair out with just chicken/rice/spinach every day.
 
Like I said i'm not that experienced in the area of nutrition for building and cutting - hence my nutritionist but at least that gives you a few more ideas. I think you plan depends on current weight, metabolism, workout routine, etc.