Hi, i am 15 years old, 5'5 and weigh 148 lbs. I have been on a calorie restricted diet and lost around 50 lbs. With school coming up, i need to reconstruct my diet as well as add more things to eat. My meals are spaced out 2-3 hrs
My diet now is like this-

meal 1 (when i wake up around 9)- 1/2 cup of oatmeal mixed with 1 scoop of whey) I use Cysport 100 whey which has 27g of protein per scoop
meal 2- egg whites and apple

meal 3- apple/fruits

meal 4- scoop of protein (this is usually after i go to the gym)

meal 5- chicken breast with broccoli

As you can see, this diet isnt really for maintaining my weight as well as adding muscle mass. I go to the gym 5-6 days.