By solid I mean a proper meal. a good mix of Carbs, Proteins and fats (healthy fats) Carbs are a must for growth of muscles... even fats are required. Try taking 2grams of proteins per lbs of your bodyweight a day.
Eat every 2-3 or even 4 hours... E.g: If you take a small meal at 12pm. u'll surely be getting hungry at 3pm. Even if you are not hungry give your body something lil to eat. U can also wait another hour after 3 hours if u don't want to eat at that time... Yes try to get healthy foods. Good foods. Do a cheat meal (eat whatever you want, if you want you can even eat a **** load on a cheat meal to satisfy your carving; that is what I call a dirty cheat, it's awesome when your having it after a wait of few weeks) once or even twice a week.