This is a sample ONLY and does not substitute the advice of a physician or other health care professional! 

Meals should be strategically placed 2 and ½ to 3 hours apart.  Depending upon activity, the size of the meals will be larger or smaller depending on what part of your day is approaching:
 
Breakfast:                        Large meal
Dinner:                             Small meal
Before a workout:           Larger meal
Watching television:        Smaller meal
 
You get the idea!  You don’t need a tremendous amount of calories if you are going to sit around.  That doesn’t mean sit around!  You have to move!  You must exercise 3 – 5 times a week to create change. 
 
FACTS:  YOUR BODYWEIGHT IS 145lbs.  The idea is to add lean tissue to your body while keeping your bodyfat down.  Considering this, you need to increase your caloric intake to accommodate a greater bodyweight.  For now, let’s assume 155lbs.  This weight divided by 2.2 will convert your weight to kilograms.  Then multiplied by factor of 1 and multiplied by 24 hours gives us approximately 1700 calories to achieved the desired bodyweight.  At this time, you probably are taking in closer to 1600 calories…..Don’t kid yourself, an extra 100 calories a day adds up!!  Especially over one month’s time…that is more than a pound of lean muscle (2500 calories) in 30 days time.  Moreover, this strategy will limit your adding bodyfat weight by just gorging yourself.   Be sure to weigh your food and calculate each meal’s caloric intake so that you are AT LEAST over 1700 calories per day but not obnoxiously.