Foods rich in protein are in descending order:

1. Meat such as beef, chicken breast, fish and shrimp.

2. staple food: oats, corn, etc.

3. Dairy products: milk, cheese, yogurt, etc.

4. Bean products: soybean milk, soybean milk, dried bean curd and tofu.

Second, eat enough staple food for every meal. You are a boy, eat more staple food. Almost two or two rice per meal can prevent muscle loss. But it is still recommended to eat more coarse grains. After all, flour and rice are rich in sugar. Eating too much may lead to unnecessary fat, which is unhealthy.

Third, every meal should be accompanied by fruits and vegetables. It is suggested that 750g vegetables and 250g fruit sugar powder should be used every day. Eating fruits and vegetables is beneficial to vitamin supplementation, good for health, and rich in cellulose, which can also prevent constipation. If staple food and protein are supplemented, it may lead to some cardiovascular and cerebrovascular diseases and constipation.

Fourth, you can eat more snacks because you are thin. Snacks are so high in calories that they really have no nutritional value and take up space in your stomach.

Fifth, you can eat more and less meals a day. It is recommended to eat when you are hungry, but don't be too full. However, you must have a good breakfast. After breakfast, eat a little every four hours to separate the staple food from others. But if you are not so free at ordinary times, eat four meals. Have a hearty breakfast, a full lunch and a full dinner. Drink a glass of milk and eat an egg two or three hours before going to bed at night.

Sixth, to be clear, what you mean by healthy weight gain is not to increase fat, but to increase muscle, otherwise you will be more unhealthy than now. Seventh, eating alone is not healthy enough, and the effect is average. Only by participating in sports can we effectively keep our muscles from losing. Do more muscle training, remember to do it step by step, do not practice after meals, and exercise properly.

Eighth, I suggest that your diet is (four meals a day)

1. Breakfast: protein: Two palm-sized roast chicken breasts and an fried egg.

Staple food: boiled corn.

Vegetables: half fried broccoli and 5- 10 cherry tomato.

2. Lunch: two pairs of rice, two kinds of vegetables or mushrooms, and one kind of meat.

3. Dinner: steamed sweet potatoes, a bowl of medium-sized or miscellaneous grains porridge (ordinary bowl), and a serving of cold beef about 150-200g.

250 grams of vegetables.

Try not to repeat it at noon.

4. Bedtime meal: milk or eggs

5. Meals at other times: The time is chosen between these four meals. If you have a meal in the morning, I suggest you eat fruit. In the afternoon, it is suggested to add protein such as soybean milk and dried bean curd.

6. Eat less oil and salt every meal