Protein powders are tricky . I purchase mine from amazon , so you may be able to do the same . A good protein powder has a high protein content with minimal sugar , and 26 grams of fat . The brand I use has 24 g protein , 4 g trans fat , and 2 g of sugar per serving . It is also good to look for a brand that has minimal extra ingredients , which can be unnecessary and not great for you . Look for whey protein and try to find the purest you can . As for grains , they are great as long as they are not your main source of nutrition . Pastas and rice can really add some power behind a few of your meals when supported with meat or veggies . Bread will be just fine with breakfast or lunch , etc . It is important to note that while eating healthy is ideal , a few scones or sweet pastries won ' t hold you back while you ' re trying to gain weight . With grains , find the purest whole grain items that you can . As for potatoes , they are awesome as well , I would recommend sweet potatoes because they are a veggie while regular potatoes are starches . However , both will be great . Remember to drink lots of water to support your meals ! It sounds like you are making lots of progress already . Keep it up and after a week or two of bulking , feel free to add in some exercise while maintaining your diet and you so all see relatively quick results compared to your past . But remember , changing your body is not easy and takes hard work and patience