Increasing my calories?

dawkinssu

Hello, I've started a diet and so far this is what I eat. I am in college and I have a meal plan so really all I can buy is from the grocery store downstairs which is mostly full of fattening foods. I'm trying to figure out what foods I can eat to fill my diet more. I'm considering making wich which one of my meals and "skinnying" my wich with wheat bread to increase my intake.

The problem is I know what foods to avoid.. I just don't know what to eat.

I'm 190 pounds, 5"11, and 18 years old.

7-8am:
* 1 Serving of Sunbelt Bakery Cereal - Fruit and Nut
- 240 Calories, 40 carbs, 7g of fat 4g protein
* 1 Banana
- 50 calories, 51 carbs, 7g of fat, 2g protein

11am:
* 1 Can of Starkist Tuna
- 50 calories, 1 carb, 1g of fat, 10g of protein

12:45pm (M/W):
* Workout for 60 minutes at the gym lifting weights
* Body Fortress Protein Shake 1 Serving
- 140 calories, 8 carbs, 2g of fat, 26g of protein

3:45pm
* 1 Can of Starkist Tuna
- 50 calories, 1 carb, 1g of fat, 10g of protein

5:30pm
* 1 Healthy Choice Soup
- 100 calories, 20 carbs, 0g of fat, 4g of protein

7:30pm
* 1 cup of carrots
- 5 calories, 1 carb, 0g of fat, 0g of protein..

8:30pm
* Workout for 60 minutes at the gym lifting weights
* Body Fortress Protein Shake 1 Serving
- 140 calories, 8 carbs, 2g of fat, 26g of protein