Hi bezzer, and welcome to the forum.
Here is my general advice.
Food contains 3 primary energy providing macronutrients:
1. Protein. Protein contains 4 calories of energy per gram.
2. Fat. Fat contains 9 calories of energy per gram.
3. Carbohydrates. Carbohydrates contain 4 calories of energy per gram.
. Your daily muscle building diet should consist of approximately 200 grams of protein. This works out to 800 daily calories from protein.
. Fat should comprise about 30% of your daily calories. If you are eating 3000 calories per day, 30% of this would work out to equal 900 daily calories from fat, or 100 grams of fat.
. After you have figured out your daily fat and protein intake, the rest of your daily calories should come from carbohydrate food sources.
The following are sample muscle building diets based upon different daily calorie requirements. All numbers are rounded up.
* 2000 Daily Calories. 200 grams of protein, 67 grams of fat, 150 grams of carbohydrates.
* 2500 Daily Calories. 200 grams of protein, 84 grams of fat, 238 grams of carbohydrates.
* 3000 Daily Calories. 200 grams of protein, 100 grams of fat, 150 grams of carbohydrates.
* 3500 Daily Calories. 200 grams of protein, 117 grams of fat, 413 grams of carbohydrates.
If you have a hard time eating enough, check out this thread:
When you say you can't have milk, is this from lactose intolerance?
Because if it is, there are many dairy products that are high fat that do not contain the milk sugar lactose (such as cheese and butter).
If it is not a lactose issue, you can add things such as almonds, and cook veggies and meats with olive oil.