Fade said:
Bulk up, also put on muscle as well
You don't need a food "plan" to build mass.
In your case, find your TDEE using this:
http://iifym.com/tdee-calculator/ fill out the information and when you find your TDEE, you want to add 400-500 calories to that. Try counting calories using an app (myfitnesspal) or on paper. Keep consistent with the food and just try to hit the same carbs/protein/fats every day. With this, you should see ~1lb of mass a week. If you don't gain much the first few weeks try bumping up your intake.
[font=Tahoma, Verdana, Arial, sans-serif]For training, follow a proven program like Stronglifts 5x5 or Lyle's Bulking Routine. [/font]