low glycemic carbs and protein.

Here is the list of low glycemic carbs that are good for gaining weight and have lots of healthy benefits as well.

http://www.the-gi-diet.org/lowgifoods/

For hardgainers with high metabolism. I suggest something like this: This is my daily log.

7:00 am Breakfast Item
Portions Preparation Suggestions:
2 cups Cottage cheese, light/low fat
3 cups Bran cereal, all varieties
2 cups Strawberries
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

9:00 am Snack Item
Portions Item Portions
4 oz Cheese, low or non fat
2 cups Grapes
18 Peanuts

11:00 am Mid Meal Item
Portions Item Portions
8 oz Chicken breast, skinless
3 slice Whole grain bread
1/3 tsp Olive, Flax, Hemp or Salmon Oils
4 tsp Mayonnaise
2/3 cup Applesauce

2:00 pm Snack Item
Portions Item Portions
21 grams Protein powder
1 1/2 cups Yogurt, plain, low fat
1 cup Peaches, canned
1/3 cup Oatmeal

5:00 pm Dinner Item
Portions Item Portions
10 2/3 oz Whitefish
3 cups Carrots
2 cups Celery
2 Lemons
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils
1/2 cup Pasta

8:00 pm Snack Item
Portions Item Portions
2 cups Milk, low fat (1%)
14 grams Protein powder
1 tsp Olive, Flax, Hemp or Salmon Oils
1 cup Strawberries
1/3 cup Oatmeal

IF YOU STAY UP LATER THAN 12-grab another protein shake.Although you seriously should get 8 to 9 hours sleep. Doctors have found that the best recovery hours within the body actually are from 8 pm-zzz. Of course being a college student that is pretty hard to maintain with social life and college work. So just grab a shake,no harm.