To develop muscles you need to have protein rich diet
You can have protein rich diet by including these things like -
1. Soybean and soy products- tofu, soy milk, roasted soybeans
4. Sun dried tomatoes
6. Green peas
9 peanut butter
10. Organic milk
11. Shelled pumpkin seeds
14- nutritional yeast - Nutritional yeast is a deactivated strain of Saccharomyces cerevisiae yeast, sold commercially as a yellow powder or flakes. It has a cheesy flavor, which makes it a popular ingredient in dishes like mashed potatoes and scrambled tofu.
15 sprouted grains
16 oats and oatmeals
17 sweet corn
18 Brown Rice. 19 Oranges. 20 Cottage Cheese
Besides this- 1.Consumes additional calories: start consuming an additional calories. Even you have to consume more calories, don't go for junk food or any other bad item, stick to nutrient food. What I mean is that you can consume extra calories by eating food which have high content of calories as well as nutrients. This will help you in preventing from health problems.
2.Eat more Drink more:
you should start eat a total of six times a day, taking a small meal at a time. If you can not each much, you could add snacks in between your two meals.
3.Include carbohydrate: Carbohydrate is very essential to increase our weight. Accordingly, various starchy food like rice, wheat, oat, rye etc. Fresh starchy vegetables such as potato, carrot etc. And fresh starchy fruits like banana, apple, pears etc. Should be included in your diet.
You need fat. So include chocolate, ice cream etc. But note it should be consumed limited.
4. Take sufficient rest and sleep at least for six hours daily.
Not only sufficient eating is enough for gaining weight
(muscles, you have to digest it properly too
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