Hi there, No worries if you don’t eat non-veg — you can still meet your protein needs with vegetarian foods! Here’s a simple high-protein vegetarian diet to help you feel stronger and gain healthy weight:

Helloooo try to take more dairy products, pulses, dry fruits, seeds.

Before I can offer you any consultation, I need to go through your health history. In the meantime, you can start drinking dates boiled in milk — it will help improve your energy and stamina. Also, include plant-based protein in your diet to support healthy weight gain. Thank you!”

Start your morning with 4 soaked almonds, 2 walnuts, and 1 fig – these are small but rich in energy and protein. Take a glass of warm milk or soy milk with a pinch of haldi – it helps your muscles and gives strength. Include 1-2 boiled eggs if possible, but if not, have besan chilla, moong chilla, or dal cheela – these are full of protein. Add paneer, tofu, or soya chunks in lunch or dinner – these are excellent vegetarian protein sources. Try to eat one bowl of mixed dal every day – arhar, moong, masoor, chana – rotate them. Use curd or buttermilk daily – they are good for digestion and give protein too. In the evening, take roasted chana, peanuts, or a glass of milk with a small banana – very good for building strength. Add one protein-rich snack like peanut butter with roti, or a paneer sandwich between meals. Try having a handful of seeds daily – pumpkin, sunflower, chia or flax seeds – mix them in curd or have plain. Avoid junk, fried, and sugar-loaded items – they weaken your digestion and pull down your strength. Eat every 2.5 to 3 hours – small and frequent meals help gain healthy weight and keep energy stable. Drink water in between meals, not just with meals – good hydration helps body absorb nutrients better. Try to sleep on time – even the best food won’t work if sleep is not proper.

Hello I need your diet history and health history so will able to plan diet which will suits you

Need detail case history to guide u properly Take a direct consultation  to share details

Please ask me directly for personalized diet plan for you.

If you’re looking to boost your protein intake with vegetarian options, here are some great plant based sources of protein that can help you build strength and improve overall health 1. Lentils High fiber , iron and folate . Lentils are great in soups , Salads or as filling for wraps and curries 2. Chickpeas: Rich in fiber , and can be used in humus, salads or Roasted for a crunchy snacks 3. Tofu and tempeh Both are made soyabean and are packed with protein Tofu is versatile and can be added to stir fry, smoothie and grilled Tempeh is firmer and works well in sandwiches, wraps Or salads 4. Quinoa: A complete protein, meaning it contains all nine essential amino acids. It’s great as a base for salads , bowls 5. Greek yogurt: Rich in probiotics and calcium . Greek yogurt is a great addition to smoothie, or eaten fruits and nuts 6. Edamame: High in fiber and protein . Make a great snack or addition to salad and stir fry 7. Peanut butter: High in healthy fats and protein Add in smoothie, toast use a dip for fruits and vegetables

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Good evening pls connect through practo app.

Hi, Based on your weight and height, your current BMI suggests that you are underweight, which may be contributing to your concerns about strength and energy levels. It's really important to focus on eating a balanced diet that helps you meet your calorie and protein needs. Since you prefer to avoid non-vegetarian foods, there are many plant-based protein sources you can include in your diet. For example, you can try adding lentils, chickpeas, tofu, quinoa, nuts, seeds, and dairy (if you consume it) into your meals. These foods are rich in protein and will help support your overall health.

Well in veg also there are more available options.

Please connect over consultation to help better