Trying to work out a diet

I'm currently trying to get a diet sorted for myself , my aim being to put on muscle so according to the sticky I should be eating between 3,000 and 3500 calories per day. I've just calculated what I've been eating and it only actually works out to around 1700 calories / day which of course is no where near enough.

What is the best way to get the daily calories up without eating too much junk? I've though about adding oats with my whey shakes but these have a lot of carbs which isn't exactly ideal for me as that would mean I have to inject for every shake (I have type 1 diabetes) .

So I guess I'm looking for a healthy diet, high in protein , enough calories and not too many carbs, if that's even possible?

Thanks for any advice

Id love to see some of the diets you guys use as I'm in need of one. Maybe post your diets and we can ammend them ?

Thanks .

My diet currently looks like this:

Morning (7am)
Bowl of Bran flakes with Semi-Skimmed milk
Protein Smoothie (2 Scoop Protein, 2 Scoop Ultra Fine Oats, 300ml Semi-Skimmed Milk)

Mid-Morning (about 11am)
Wholemeal Chicken Breast sandwhich
Banana

Lunch (about 2pm)
Wholemeal Tuna sandwich
50g Mixed Nuts

Afternoon (about 4.30pm)
Protein Smoothie (2 Scoop Protein, 2 Scoop Ultra Fine Oats, 300ml Semi-Skimmed Milk)

Gym (depending where I work, it can range between 5pm and 7pm)
N.O Explode (2 scoops)

Post-workout (straight after gym)
Small Protein Smoothie (1 Scoop Protein, 1 Scoop Ultra Fine Oats, 200ml Semi-Skimmed Milk)

Dinner (an hour after gym)
Lean meat with veg

All the time I will be drinking water.

I've worked this out to be about 3000-3300cals.