Hi for muscle growth good protein consumption and muscle building exercises are important. Sources of protein can be egg, lean chicken, seafood, nuts, pulses, soya, milk, paneer, curd etc. Have small frequent meals and make sure u drink enough water.

A balanced diet will promote muscle and over all development. In case of non-vegetarians, there are lots of option to select from. For pure vegetarians there are many combinations of foods that promote muscle growth. I do not favour protein supplements unless you are a sports person. Pulses, Soya, cruciferous vegetables, dairy products and whole cereals promote muscle gain. Along side proper exercise and a healthy lifestyle aids in overall developmemt. For tailor made diet plan feel free to contact me.