I am going to point you to several articles found on this website that you will find very helpful:
Read these and if you still have questions let us know.
I will say that White Rice at 2pm and a Snack at 3pm are not ideal. Carbohydrates consumed without protein is not ideal. You should include some lean protein with the white rice and maybe just eat a slightly bigger meal rather than consuming a snack 1 hour later.