Q. How to build muscle and healthily gain weight during my teenage?

Answered by
Dr. Sugandh Garg
and medically reviewed by iCliniq medical review team.
This is a premium question & answer published on Aug 21, 2022

Hi doctor,

I am an 18-year-old guy. My weight is 56 kilograms. I want to gain weight and also want to build my muscles too.



Welcome to,

Greetings of the day!

You must take a high protein diet. I am mentioning here a sample of a rich protein diet. You may modify the same as per your taste.


  1. Four boiled or scrambled or omelet eggs. The white egg particularly contains albumin, which is a protein.
  2. A glass of milk (at least one liter of whole cream milk split as per your convenience) with two to three scoops of protein powder.


  1. A bowl of chicken soup.


  1. A big bowl of black gram or green gram or other pulses or cottage cheese or fresh paneer or soybean or fish or chicken or mutton.
  2. 3 to 4 chapattis (this may increase as per your appetite) made out of multi-grain flour.
  3. A bowl of curd.
  4. A glass of buttermilk.


  1. A glass of juice.
  2. Snacks (made out of besan or gram flour which is protein-rich).

Just before dinner:

  1. A bowl of soup (chicken or mutton or vegetable).


  1. Vegetable (choose from the list mentioned above).
  2. Two to three chapattis made out of multi-grain flour.
  3. A bowl of curd.

You may try different recipes with high-protein vegetables like soybean, pulses, and besan. Take soya milk which will give you added proteins. Fish has high omega-3 fatty acids.

Caution- Do not overdo with the proteins, as they have to break down for digestion and appropriate levels of uric acid have to be maintained in the body. Always take a balanced nutritious diet.

When making fresh paneer, the leftover water is protein-rich and can be used in various ways and added to food as well.

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