Take high protein foods like all milk and milk products, eggs, pulses, sprouts, nuts, tofu, rajmah, chole, soyabean, paneer, chicken, fish etc. to gain muscle mass. Ask me directly for customized diet plan for you.

Hi, to gain weight, you do not have to take protein powder. You have to increase your daily food intake. Try to eat healthy after every 2 hours. You can have milkshakes , juices, aloo parathas, cheese / paneer sandwiches for breakfast. Have 3- 4 chapatis , vegetable, rice , dal, curd / raita and sweetdish for your lunch & dinner. In between meals, have cookies, bhelpuri, maggi, samosa, sandwiches, milkshakes, namkeens, to add on calories. Slowly you will gain 2-4 kg in a month.