Honestly, you are making this all much more difficult than it actually is.
Since you are trying to lose just a little weight, and gain muscle...set up your SP program for no more than 1/2 pound lost weekly. Make sure you enter an accurate assessment of the calories you are burning through your planned exercise---your running and your strength training. Then just eat within this calorie range daily---based on your hunger, food preferences and daily life schedule.
Regarding the timing and composition of your meal/snack before and after you exercise; I refer you to this SP article that contains the information your need. www.sparkpeople.com/resource/nutrition_art
Notice that even with strength training, protein supplements are usually not necessary....just a healthy balanced diet. If you find that you are eating within your SP ranges---You are meeting need to replinish your energy stores and repair and build muscle.