What you need is a good diet with healthy fats such as
omega-
3, essential fatty acids sources like tuna, salmon, flax, and walnuts. Good sources of protein include lean meats, fish, poultry, nuts, seeds and legumes. Healthy carbohydrate sources include fruits, vegetables and whole grains.
You might also consider buying a protein powder and drink shakes between you meals and after exercising. Personally i use QuickMass from Allmax Nutrition.