In general u can start eating salad before lunch and breakfast and at night a small meal may be its help u with walk on daily basis.u can tk sunlight exposure..but without any proper day recalls and medical history can share a personal diet chart.so ols if possible consult with dietician.

Without proper details and your 24 hour recall its difficult to suggest anything and if you are going for vegan diet try incling plant based milk like nut milk, coconut milk, coconut yoghurt. Can help you with it contact for further plan contact 827.8764.798

Hello there , If you are on a vegan diet , you can have any fermented food - like dosa, edli, dhokla , last night chapati . These foods contain a good amount of Vitamin  B12. But only  based on the level of deficiency,I can advise you on the quantity of food or whether you need to go for a B12 supplement. Secondly for Vitamin D , you should be going for weekly supplements. The supplement of Vitamin D has to be taken with lunch - once a week ( again dosage I can accurately say after seeing your blood report of Vitamin D) . Thirdly Omega -3 ,you can get from adding flax seed (roasted) , soaked walnuts , almonds or by using rice bran oil in cooking . Omega 3 is very useful for muscle building, lubrication of joint and vitamin D absorption. The fourth point is about Calcium ,Iron and Zinc ; all three are minerals which you can easily get from leafy vegetables,nuts and dates (iron) . All together,taking care of your quality sleep , managing your stress ,  doing 150 min physical activity per week and drinking enough water (2-3L) and taking a diet - containing protein,  carbs , fats and vitamins - minerals. Will help in body building and fat loss.

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without your height and current weight proper diet given to you is not possible. second, add milk and milk products which are good source ofg vit b12, calcium,add dry fruits and vegetables

Please connect with an expert for the diet plan... as per your requirement dietitian will be able to guide u

Kindly contact directly through Practo app for Detailed Diet Plan and get guaranteed results.

Kindly consult with me for detailed discussion through practo.

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Send your height and if you have any medical conditions. Kindly mention it

It’s important for vegans to ensure a well-balanced diet that includes a variety of protein sources (like legumes, nuts, seeds, and tofu etc. for vitamin b12 work on your gut health and take morning sun light for vitamin D, incorporate muscle strength training to gain muscle with cardio exercise. For detailed consultation contact through practo

Hi, To build muscles through vegan diet you need to include Plant protein like, soybean, pulses, beans etc also add fresh fruits and veggies to counter the deficiency of Vitamins and minerals

Healthy afternoon, The vegan diet is type of a vegetarian diet, but in addition to meat, eggs, fish and other animal products are avoided. This includes rich in fruits and vegetables, fiber, phytonutrients and saturated fats . Animal products replaced with other protein sources such as tofu, legumes, nuts and seeds . Additionally, there are now plenty non- dairy options like coconut, soy , almond milk that vegan can use to replace dairy. Some tips losing weight on a vegan diet 1. Focus on whole foods: unprocessed plant foods such as fruits, vegetables, whole grains, legumes, nuts and seeds 2. Portion control: 3. Optimise protein intake incarnate legumes, tofu, temp, plant based protein powder 4. Healthy fats : add in diet avocados, nuts, seeds and plant base oils 5. Mindfully snacking: promote healthy snacking fresh fruits, nuts etc 6: regular physical activity: engage in physical activity walking, cycling, dancing, or participating fitness classes.

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Good noon pls connect with specific field dietitian thanks.