Gaining healthy weight, especially muscle, requires consistency in both nutrition and exercise, even with a hectic or irregular schedule. Irregular meals and insufficient protein intake may be limiting your progress. - Small and frequent meals are important. Aim for 3 balanced meals and 2–3 healthy snacks per day.  - Include calorie-dense, nutrient-rich foods like nuts, seeds, peanut butter, banana, dry fruits, smoothies etc. - Instead of having only milk for breakfast, aim for a more balanced meal by including options like besan chilla, stuffed paratha, omelet with toast, or oatmeal. Including protein rich sources like paneer, tofu, chicken, eggs, dals, beans is important for building muscles. - Since your work involves field activity, carrying a protein- and carbohydrate-rich snack or protein shake will keep you satiated and provide nutrients essential for weight gain. - Avoid fruit juices, as they lack fiber instead have whole fruits. -Strength training is important for building muscle, focus on resistance exercises at least 3-4 times a week.  - Gaining muscle takes time, so be consistent and patient with your routine.

Hello, You want to gain healthy weight and build muscle. , the approach has to be balanced-not just eating more calories, but the right type of nutrition Eat more than your body burns, but avoid junk foods Best sources of protein eggs, chicken, fish , paneer, curd, tofu , dal , sprouts Carbs especially complex brown rice, quinoa, sweet potatoes, millet , whole wheat roti this will give energy and muscle building Healthy fats like nuts, chia seeds, peanut butter, avocados, olive oils Strength training: at least 3-4 times per week Add micronutrients like Iron : spinach , beet root, dates , raisins, jaggery Vitamin D + calcium: sunlight, dairy, fortified milk

Hi Please consult for a personalised diet plan to help with weight gain.

Its as ayurvedic constitution  - Ayurvedic herbs, dietary changes and lifestyle changes needed as per constitution Consult on app personally

Work on high protein diet And add Weight training support that will help you

Hello, I understand your concern. Gaining healthy weight is not just about increasing calories — it’s about building muscle mass along with maintaining overall health. Right now, your routine shows some irregularities that may be affecting your progress. Let me guide you step by step: 1. Dietary Guidance * Structured meals: Try to eat 4–5 balanced meals/snacks at fairly regular intervals instead of skipping or delaying meals. * Increase protein intake: Protein is essential for muscle gain. Include eggs, milk, curd, paneer, chicken, fish, dals, beans, tofu, soy, nuts and seeds in your daily diet. * Healthy calorie-dense foods: Add nut butters, dry fruits, seeds, whole grains, potatoes, sweet potatoes, and healthy oils (like groundnut, mustard, or olive oil) to meals. * Balanced plate: Each meal should have:   * Carbs (rice, chapati, oats, millet, potato)   * Protein (dal, pulses, egg, paneer, chicken, fish, sprouts)   * Good fats (nuts, seeds, avocado, ghee in moderation)   * Vegetables for vitamins, minerals, and fiber 2. Exercise * Relying only on food will increase fat, not muscle. To build lean muscle, strength/resistance training is important. * Simple bodyweight exercises (push-ups, squats, lunges, planks) can be started at home if you cannot go to a gym. * Aim for 30–45 minutes of strength training, 3–4 times a week. 3. Lifestyle * Sleep: 7–8 hours of good sleep is vital for muscle recovery and growth. * Hydration: Drink 2–2.5 liters of water daily. * Consistency: Both diet and workouts need to be regular. Irregular eating or skipping meals will slow down results. With a structured diet, regular protein intake, strength training, and proper rest, you will see gradual and healthy weight gain in the form of muscle, not just fat.

Hi. Kindly share the work style too. In the mean while you can add protein rich breakfast like sprouts/ chella/ stuffed paratha etc. breakfast is an essential part of the day. During lunch if you can’t carry anything or no fix timings for meal try to carry small snacking like almonds/ chacch/ sandwiches etc. and then another meal as you are consuming. But it’s always better to take meal as per the constitution and bodily temperament of yours.

Good afternoon please connect through practo app directly.