• Start by eating 3 meals and 2-3 snacks per day.
• Make sure to eat protein with each meal and snack.
• Add gravy, cream sauces or cheese sauces to meats or vegetables.
• Add oils or butter to cooked vegetables, grains, or protein.

So there are a few things to cover here:

First is food choices.
Obviously, to add in more calories try eating more fats. An easy way to do this with what you got right now is to replace the chicken with red meat. Another option would be to add in some avocado or sauces to those meals.
You can also add in some carbs. With your current setup, you could add in some intra and post carbs.

Second is your nutrition.
I recommend taking your bulk slower. First you must figure out your maintenance calories. Do not jump up 500+ calories above that right away. Makwa has a great program for bulking which cycles calories from maintenance to +750. This way should ramp your metabolism.

One way to increase your appetite and ensure you’re eating enough during the day is to add more calories to your meals.

You can cook your foods with calorie-dense ingredients like butter, nut butters, olive oil or whole milk.

For example:

• Add 45 calories: Cook your eggs with butter.
• Add 80 calories: Cook your oatmeal with whole milk instead of water.
• Add 80 calories: Add some olive oil and avocados to your salads.
• Add 100 calories: Spread some peanut butter on apple slices for a snack.

I think the biggest one for me that really works for breaking up every meal for for 500 calories and add those snacks more frequently. I don't skip breakfast. And just with this and working out, I noticed a great improvement.

Put more healthy fats in your diet : salmon herring mackerel beef minced meat cashew nuts walnuts..... Its not about to eat more messure it out Dr google will help you good luck

I'm a hard gainer for years and the only thing that really worked for me was eating every 2 hours. Slowly increase the portion size over a 30-day period and it'll stretch your stomach a bit and you get used to eating that often. I go from feeling completely gorged to craving food every couple of hours after the 30 days. You're pretty much training your stomach in your brain to accept that much food. Like I said it'll take a few weeks and you'll feel absolutely ridiculously full but that'll change in about 4 weeks. If you're always swinging a hammer on a job site its going to be tough to get away to eat this often. I would meal prep and pack a second and third meal while you're working that you can possibly eat while you work.

Buy a powerful blender and put everything in there.

I think it was someone on here that mentioned blending tuna and drinking it. (I am yet to try that). I have started adding healthy vegetables (leafy greens/broccoli/beetroot/carrots) with a source of protein, fats and carbs. You get used to the taste just don't go all out at the beginning you have to build your taste buds up and your stomach.

You can have your meal prepped and drank in less than 5 mins. Pus you can easily calculate/adjust your macros,

I was the same when gyms re-opened it took me months for my appetite to come back but I noticed as I started training longer and more frequently my appetite just naturally came back. Still got a long way to go to get back to pre-covid levels.

I see members slate them but home made weight gainer shakes are the easiest option in your situation. Put them in a cooler bag and every 2 hours when you go to the toilet chug one down.

Oats, protein powders, full fat yoghurt, fruit (frozen or not), nut butters, full fat milk, honey, chia seeds, etc. Can be an easy 700- 1k of calories and liquid is easier to consume than solids.

Personally bud I've always found white rice to be absolutely useless for carbs and gaining weight, also for any kind of energy to train on - after eating it I feel like I've just eaten shredded paper Lol Foods I think are much better are Baked white potatoes, white pasta, white bread. Everything covered in butter. Big fan of Dextrose powder in energy drinks and cordials - with you working in construction too and burning so much energy up its critical that foods are heavy carbs and protein. You also find that when you use gear your appetite increases a lot too - Extra Test, Dianabol, NPP and tren all cause me to want to eat much more regularly and heavy.