Weight gain and improving muscle strength is a health goal that requires protein-based diet along with balanced nutrients and regular consistent exercise routine for sustainable results. -For a vegetarian-based diet, try to include protein sources such as oats, quinoa, dalia, dals, pulses, sattu, milk and milk products, soyabean and tofu in your three major meals which include breakfast, lunch and dinner. -You can have recipes such oats porridge / oats or dalia upma, moong dal chilla or sattu paratha or a bowl for your breakfast. -For lunch and dinner, you can try to keep a bowl of dal, sprouts salad, grilled paneer with different seasoning or a simple bowl of low-fat curd with your meals. -Also, can have sattu drink (mix 1 tbsp sattu in 150ml water with some spices) in your daily routine to maintain your protein intake. -As for exercise routine, practice strength training exercises or weights or resistance training exercises which help in building overall muscle strength and thus help in weight gain journey. -Try to practice for at least 1 hour, for at least five days a week, along with some cardio exercises as well. -Make sure to stay hydrated with at least 2 – 2.5l of daily water intake and stick to your routine.

Hi jhanvi Try to include protein rich foods with your all meals like sprouts, peanut butter, roasted peanuts , seeds, mix nuts, dals in thick consistency, along with milk and milk products . Also if you have got any blood work done in the recent past then we need to look into the same too before suggesting any plan .

Healthy morning, At 24 yrs old your goal are healthy weight gain , strength and overall body composition Calorie: Eat 309-500 kcal above maintenance calorie For weight gain: 2200-2400 kcal / day Protein: 1.6-2.0 per kg body weight Carbs and fats : Balance both . Carbs give energy for workout, healthy fats helps hormones Carbs: 50-60 % of calories Protein: 20-25 % of calories Fats : 25-30 % of calories Strength training: 3-4 days / week Focus on glutes , legs, core and upper body Hydration and sleep : 2-2.5 liter water / day + 7-8 hours quality sleep Focus on Proteins : eggs , chicken, paneer, tofu , soy chunks, lentils Carbs : Rice , oats , quinoa, sweet potatoes, fruits Fats : Nuts, seeds, avocado, ghee, olive oil and peanut butter Snacks : energy bar, trail mix, milkshakes, smoothies Supplements: Add multivitamin + omega-for overall health

Hi Jhanvi Thank you for this question. Do you have any nutritional deficiencies or medical condition? Please consult me on the app for a personalised diet plan. You can also reach out to me through my website for a 15 minute call to understand your diet and lifestyle better and suggest the right nutrition plan.

It could be due to less muscle mass Take proteins more in diet And check your blood vitals also

Good morning pls kindly join direct consultation through practo app.

Hello Jhanvi, What about your other blood parameters like hemoglobin, vitamin B12 etc Yes you should put on some more weight. Kindly contact personally for a customized diet plan