If nutrition is seriously that much of an issue, I'd train 3 or 4 days a week, tops, to make sure I had plenty of recovery time.
What exactly did you eat yesterday?
Also, as was mentioned, if you're physically able to work but you aren't yet, that's a dick move.
You want us to decide your goal? Um, that's weird. How lean, or fat, are you right now?
Anyway, getting lean while preserving muscle will be close to impossible too if you're lacking protein. Make that your priority, and fill in with carbs and fats as needed. It's not that complicated.
You don't have the "luxury" of going low carb (where other foods would fill-in your calorie needs) or trying to be super-clean/strict. Get your calories and train hard enough to put them to good use. Also, protein powders are great, but they're still a supplement. You can definitely get all the protein you "need" from whole foods. It'll be a chore, but it can be done for sure.