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. Take small and frequent meals at regular intervals of 2-3 hrs. Avoid outside food completely. Ask me directly for customized diet plan for you.

Hello, Include more protein foods like boiled chicken (organic), soaked channa (overnight), panneer, cheese, banana milk shake, full-fat yoghurt, dried fruits and nuts, potatoes, ice cream with fruits, more carbs etc. Also start doing exercise accordingly. If you are more concerned, take a medical check up. Hope this helps.