Calorie diet vs Protein intake for Muscle gain

[badversion]

I lost 8kgs and now I am looking too thin. So I am finally going for muscle gain now but I am confused should I go for more calorie intake or protein intake.

What I have learned here and other websites is your weight in pound should be equal to each gram of protein.

So mine is 138Pounds = 138gms atleast.

So question should I focus on calories or protein or both?

I don't have hard time putting on weight but problem stands on consuming protein because Indian diet does not consist of protein in general.

So what I follow now for gaining is -

Pre-workout/Breakfast -
Oats with milk and some nuts

Post-workout -
Protein Shake and Nuts

Lunch -
2 eggs without yolk with 1 chapati(Indian Bread) with 1 and a half serving of vegetables.

Snack -
4 -5 Eggs without yolk.

Pre-Dinner -
1 protein shake

Dinner -
2 eggs without yolk with 1 chapati(Indian Bread) with 1 and a half serving of vegetables.

I know eggs seem repetative but thats the only natural protein food I am able to get access at place.....Chicken and fish I get twice week!

[Boss Man]

You're eating 6 times a day which is fine.

I would say if you want to gain aim for more calories, but there are options that can influence this choice.

Protein should be anywhere between 0.8g - 1.2g per lb of bodyweight and certainly I don't think you need to go above 1.5g, as too much protein can contribute to gout and kidney stones.

You could be looking to add about 300 calories a day for now, so that you don't suddenly increase your calories too much, as you could then just create additional fat stores over time from the excess, if you jack up your calories too much at once.

You could go one of two ways with your approach.

1. 5g protein, 5g carbs, 1g fat, (49 calories), extra per meal

2. 5g carbs, 3-4g fat, (47-56 calories), extra per meal.

You might decide if you're looking for more protein to go with option 1, but when you plateau again in the future, you may decide to go for option 2 when you choose to increase again, though you might choose option 2 first off if you believe your protein intake is good right now.

[badversion]

Can you suggest a good calorie heavy meal?

Because what I eat now keeps me full the whole day and I never get hungry.

I am trying to think of calorie value meals but I end up thinking of something fatty and oilly.

EDIT - The only thing I can think of is peanut butter as of now

[Boss Man]

There are things you can incorporate that are quick and easy to utilise. Foods like microwave baked beans, soup and rice dishes, peanuts, nuts, low fat cheese, carrot sticks, celery sticks, oat granolas, yoghurt pots, fruit, including tomato and cucumber, sandwiches,
packet beef, turkey, ham or chicken, cereal, pre-prepared boiled eggs, bread, etc.

Some of these represent snack components and some represent complete snacks, but you may assess these based on what is available to you, as obviously you know your countries food culture better than I do.