Hello
Start your morning with a protein shake (100 ml unflavored
protein powder, 50ml cocoa powder with maltodextrin, 8 strawberries, 50ml
oatmeal, water or milk. Use blender).
For lunch, eat full meal consisting of protein, carbs and fat. I'd suggest you learn some easy recipe and make your own meals from raw ingredients. You should use complete protein source(fish, meat, eggs). Add more cooking oil in the cooking process to get more calories.
For dinner, it depends how hungry you are.