Try this out. Get to cooking! All of the foods on this list are great choices to eat. They will help fuel you through your exercises and build lean muscle at the same time. With this list, you're in charge.
I found this useful. The foods and portions are 100 calories each. www.mydocsdiet.com
4-5 Meals a Day, Hi-Carb, Hi Protein,
4000 Calories for Lifters looking to put on some muscle mass while rigorously training.
4-5 Meals a Day, Low Carb, Fat Loss, 3000 Calories, for men or women weighing 200-215lbs
Vegan style eating (meatless) 3000 Calories for men or women weighing less than 200lbs who want to gain Lean Body Mass.
Whole-food, garden-style eating, 2750 Calories.
Intended for Athletic women who workout 4-5 times a week, weighing less than 180 lbs who want to gain Lean Body Mass and muscle.
A balanced eating plan, 1750 Calories, for women looking to balance out their diet, who workout 2-3 times a week and want to reduce body fat.