Hello there.... Have six meals in a day – three big meals and three small. Breakfast, lunch, and dinner should be heavy and calorie-rich. Only calories won’t add to your body weight,include the right amount of proteins to your diet.... if you want to put on weight and look fit, you need to build muscles not flab. Eat - Eggs, pulses, sprouts, and dairy products that rich sources of proteins which are good sources of protein....