Trying to GAIN weight and build glut muscle. Suggestions, anyone?!

[jewel1288]

I'm about 100-105,depending on the day. I had a rough pregnancy, with a lot of morning sickness for the first 15-17 weeks and then really struggled to gain. I gained only about 20lbs during my pregnancy. Thankfully, I had a very healthy baby. :) I EBF my LO and have been continuing to struggle in gaining weight.

I eat one egg a day for breakfast with a slice of wheat toast. I also make a smoothie with plain goat's milk yogurt, water, a banana, and blueberries, strawberries (or another available berry) and spinach (when we have it). 

For lunch, try to eat a protein filled meat, quinoa or wild rice, and broccoli, or asparagus, beets, or whatever other veggie might be in the freezer or fridge. 

For dinner, I will often have something a little different than lunch.

Snacks are random and vary widely. 

My LO has shown an allergy to dairy and nuts, so those healthy fats are out. I do consume a lot of avocados, though it seems we have been getting more bad avocados than good ones lately. 

I'm also trying to put on some muscle. My tush is getting SO flat with all this nursing time. 

Any suggestions for different kinds of foods I could add to my diet? Also, what kind of exercises could I do within about a 30 minute time frame that will build muscle without burning too many calories?