Lurked /fit/ for a few months so now I'm here in my hour

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Lurked /fit/ for a few months so now I'm here in my hour of need. I'm in Italy for 3 weeks and just bought a gym membership. I'll post the specifics of my workouts if this thread gets more attention, because those probably could use some help as well.

Since Italy is nothing but carbs and my host family barely cooks any food for me other than nutella sandwiches in the morning and TV Dinners at night, I need serious help on diet advice with only a stove and a microwave at my disposal. I didn't pay 8,000 dollars to study abroad and lose what little gains I have. (There's a fresh market right by my house though, and I can buy whatever food I might need there. I've already checked and theyve got brown rice and turkey, so great?)

186cm
73kg
TDEE: 2903
Monday-Friday
Chest / Bi's
Abs / Legs
Back / Tris
Abs / Shoulders
Legs / Bi's

Diet:

Breakfast - Nutella sandwiches, 2 bowls of cereal, and a protein shake. I've made an omelet twice and am trying to make more eggs but everything is so damn expensive here

Lunch: Literally anything inexpensive I can find on the streets. I try not to eat too much carbs, but most of the time I end up having to.

Dinner: Some more fried, TV dinner disgusting food and a protein shake that I sneak in again.

Help me /fit/, Ive been trying to get out of skelly mode for so long and if I dont do anything this month I'm going to lose it all. Ive been trying to get that bulk protein suggestion in but it's incredibly difficult in my current situation. (I cut fast food and soda out a while ago, and I feel I should also mention I can eat whatever I want and gain little to no fat)