ChefX

try this for diet
[ ] beef
[ ] pork
[ ] chicken
[ ] turkey
[ ] tuna
[ ] salmon
[ ] 2% milk
[ ] eggs
[ ] cottage cheese 2%
[ ] yogurt 2% plain
[ ] whey protein powder (post workout drink)

[ ] asparagus
[ ] broccoli
[ ] green beans
[ ] cauliflower

[ ] pasta linguini
[ ] potatoes
[ ] rice (short & long grain)
[ ] sweet potatoes
[ ] egg noodles
[ ] brown (& wild) rice
[ ] oatmeal, rolled oats (slow cooked)
[ ] multi grain bread

[ ] olive oil (extra virgin)
[ ] butter (unsalted)

[ ] honey (post workout drink)
[ ] berries (breakfast only)
[ ] apples (breakfast only)
[ ] oranges (breakfast only)
[ ] bananas (breakfast only)

[ ] coffee
[ ] tea
[ ] cream (for coffee/tea)
[ ] zero calorie sweetener
[ ] diet soda
[ ] chocolate, dark

try to make your meals stick around a 35p/35f/30c ratio of macronutrients from the above list
keep you calories the same each day
if your not gaining then add in 500 more calories a day the next week
if your gaining too fast (aka fat) then lower the calories by 500 a day for the next week (shoot for 1/2 to 1 lbs a week of gain maximum after the second week, the first 2 weeks are mostly fluid so don't count those gains and when finished cycle the loss of that)

It is that simple.

(This is the base from my Diatia book)