-Focus on nutritional, energy-rich foods like dals, pulses, chickpeas, tofu, paneer, nuts, seeds, whole grains, and milk along with milk products. These foods help fuel your body and support muscle growth.  -You can start your morning with a tasty bowl of oats made with milk, topped with nuts and a banana to make it nutrient dense. -At lunch, have brown rice or roti with dal, paneer or tofu curry, and a side of vegetable salad for added fiber. -For a snack, enjoy a peanut butter sandwich or a lemony roasted chickpea salad along with some makhana or fruit and nut smoothie. -Strength training is just as important as your diet. Try to include exercises, such as push-ups and lifting weights, at least five times a week.  -As for your height, the majority of people stop growing in height in their early 20s, but good posture and stretching can help you look and feel better.   

As I need to understand more about your health, Eating pattern and other clinical findings, identify the Current Health Report to give you right advice. You can connect us for private consultation. All the best

Please ask me directly for personalized diet plan for you.

Please go for direct consultation

Good  evening sir, Your height Weight Occupation Kindly share your recent blood reports Contact personally for a customized diet plan

Hello sir Good evening May I know ur height and weight U can take up a direct consultation for detailed and easy diet chart which helps u in gaining weight and muscles Do not go for any artificial supplements or powders

Better to visit a dietitian.. After consult a dietitian.

Better to get consultation with psychologist and then with a dietitan

Good evening pls connect to a physician at first for medical diagnosis.

Healthy evening For aiming gain weight and muscle and possibly support height ( if still genetically possible) - 1. Diet Recommendations Eat more frequently 5-6 nutrients dense Don’t skip meals 2. Focus on calorie dense , nutrient rich foods Healthy carbs Good protein Healthy carbs Add these meals Dry fruits Smoothies 2. Muscle Building Tips : High protein intake Aim 1.5-2 gm protein/ kg body weight Add plant or whey protein supplements Strength training Focus on compound lifts Post workout meals Within 30 minutes before protein shakes,boiled eggs, 3. Height supports Stretching exercise Sports Adequate sleep 7-9 hours Balanced intake of calcium, vitamin D and zinc Avoid Junk food, sugary drinks Skipping meals Smoking and alcohol Optional supplements Whey / plant protein Omega 3 Vitamin D and calcium Zinc and magnesium