Trust me - My weight gains if I do not workout is due to yoyo dieting over years but if you insist - then these are the pointers
1. Breakdown your food intake into 6 smaller meals per day with a gap of 2 1/2 hours between the meals but eat as it will boost your metabolism
2. Eat oatmeal if need be with fatfree milk and some raisins
3. Take whole wheat rotis and grilled chicken, fish, steak cuts with low fat - e.g sirloin steak, eggs with not much yellow - Food which is not fried or cooked with too much oil/dalda etc - Eat roti and dhall - it is good for you
4. Eat high protein simple carb food 30 mins to 1 hour after weight training but stay off simple carbs like rice, parathas, sweets, fizz drinks on other days
5. Eat yogurt - fatfree
6. Take whey protein shake with glucose immediately after working out.
7. Take fish oil supplements
8. Remember no fat is not good as fat is required for testesterone secretion which is again a fat buster hormone.