I recommend using myfitnesspal to track your nutrition.

Use a daily meal tracker app like myfitnesspal to track your dietary needs. As trainers we cannot legally prescribe diet plans or tell customers what exactly they can and cannot eat so this is unfortunately outside of my scope of practice.

I can give generalizations however.

Consume less calories than your body needs a day and consume more than your body needs to gain weight. For water intake, about half your body weight in fluid ounces. For meal frequency it doesn’t matter, it’s never been proven that eating every 2-3 hours speeds up the metabolism. I personally enjoy intermittent fasting but your meal frequency is all based on preference. You can have 3 meals, 6 meals, 10 meals, 1 big meal it doesn't matter.

What does matter is your calorie needs for the day.