Sport Help with diet

[AfricanAssasin]

Alright I'm 5'9 at 123 pounds and I need to gain some muscle. I used to be 160 and had a lot more muscle with some fat but then I started watching what I was eating and made it way down to this. I still workout alot and I have some muscle but it isn't getting bigger. Iknow its because of the way I eat, but I don't know how to make better decisions...any help would be killer.
Granted this isn'tmy everyday diet. But this is pretty consistent. I'm in college so theres some beer here and there with munchy foods like ice cream, but I'm usualy good with that.
* Breakfast: (9:30) 1/2 cup oatmeal, scoop of whey, 2 egg whites, slice of chicken. Yields 310 cal
* Post workout: (12:00) scoop of whey.
* Lunch: (1:30) cup of brown rice, 1/2 cup veggies, chicken breast. Yields 410 cal.
* Snack (4:30) weetabix bar with tablespoon of peanut butter. Yields 160 cal.
* Dinner (7:30) turkey burger on whole wheat, veggies. Yields 370 cal.
* Snack (10ish) 1/2 nature valley bar with fat free cheese stick. Yields 160 cal.
* Bedtime snack: cup of milk, or salad with fat free cottage cheese. about 100 cal.
So all in all I would be taking in about 1500 calories. I know thats not enough, so if anyone knows of some ways to add in extra healthy foods that will support muscle gain let me know. Thanks

 

[Champr23]

I have advice take a look at my diet. You need to go along those lines. (in diary section)

 

[PotentialPhreak]

best way to add in extar cals & help muscle gain while not sacrificing your healthy diet is to add in an extra protein shake or 2 throughout the day. They are generally low in fat and the protein will help with the muscle growth aspect.I know that the shake I use (just whey and 1% milk) comes out at 3g of fat and 55g protein...as for the cals, i really never checked. I should prolly look into that seeing as I'm trying to cut...hmmm

anyways...its a suggestion and a simple alternative to adding more food to the plan you already have, which, btw, is very well done.