Brief Answer:
Increased protein intake needed. Back it up with proper exercise.

Detailed Answer:
Thanks for asking on HealthcareMagic.

Let me assure you that I have the necessary knowledge and hence have taken up your query for answering. The normal protein requirement of a healthy individual in 1g/kg of body weight. So, it is roughly 50-60g protein for a person of average weight. However, the energy requirements vary with the weight of the individual and the level of activity. If you are going to the gym, your protein turnover would be more and hence a more protein. You can calculate your requirement using this calculator:
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The most important thing when it comes to building muscle is calories. To gain weight, you need to take in more calories than you burn. You need to increase your usual calorie intake by 20% – that works out roughly an extra 400 – 500 calories daily for most gym-goers. If you normally consume 2700 kcal daily without gaining weight, you will need to eat 2700 x 1.2 = 3240 calories to gain muscle mass.

Aim to consume between 1.4 and 1.8 g of protein per kg of body weight daily. If you weigh 70 kg, you would need between 98 and 126 g per day.

You need to eat a minimum of 5 g of carbohydrates per kg of body weight daily and, depending on your individual metabolism, body fat level and training volume, up to 7 or 8 g. If you weigh 70 kg, you would need between 350 and 560 g a day.

Choose fibre-rich carbohydrates like potatoes, bread, porridge, rice, pasta, fruit, beans and lentils. Honey, dried fruit, fruit juice are denser sources of carbohydrates and make it easier to reach your daily carbohydrate needs if you have a fast metabolism.

Foods high in calcium include milk, yogurt, egg yolk and beverages with calcium added such as soy beverages, orange juice, and rice beverages. Cheese is also a good source of calcium.

Increase your meal frequency – eat at least three meals and three snacks daily.
Eat regularly and avoid gaps longer than three hours.
Plan nutritious high-calorie snacks – yoghurt, nuts, dried fruit, and cereal bars.
Try nutritious drinks such as milk-based shakes, smoothies and juice to help bring up your calorie and nutrient intake.
Boost the calorie and nutritional content of your meals by adding extra dried fruit, bananas, honey, chopped nuts or seeds.

You can formulate the diet plan based on the above mentioned points. Eat 6 times a day.
1. Breakfast in morning at 8 am.
2. Healthy snacks at 11.30 am.
3. Lunch at 1 pm.
4. Healthy snacks at 4 pm.
5. Dinner at 8 pm.
6. Fruits at 10 pm.

A sample diet plan can be:
Meal 1: Breakfast
8 egg whites (omelette) with 100 gm of bell peppers, broccoli and mushrooms
2 pieces wholewheat toast
2 slices fresh pineapple

Meal 2: Mid-morning snack
125 gm tuna for a tuna sandwich made with 2 slices of wholewheat toast

Meal 3: Lunch
150 gm chicken or fish
¾ cup cooked brown rice
200 gm sweet potatoes, roasted
OR
Chapati - 4 + vegetable – 1cup + Dal / chicken or fish curry / egg burji – 1 cup + rice - 1 cup+ salads - 1cup

Meal 4: Mid-afternoon meal
150 gm XXXXXXX salmon, grilled
100 gm green vegetables (broccoli, asparagus, green beans or spinach) steamed

Meal 5: Dinner
100 gm Chicken Salad
OR
Chapati – 3, rice / soya pulav / khicdi – 1 katori, vegetable-1 katori, dal / non veg-1 katori

Meal 6: Immediately before bed
1½ scoops protein powder mixed in water to form a pudding
¼ cup walnuts or 1 whole fruit

Hope that helps.

Regards

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