I am 29 years old & I weight only 53 Kilograms. I am skinny & I need to put on some weight but, being a vegetarian, I have no idea what diet to follow. Can you guys give me some effective suggestions?
I eat lots of carbohydrates, like potato, noodles, pasta.
its not just about eating too, you need to do some exercising to trigger your body to build muscles for a heavier you.
If your goal is to gain lean weight aka muscles you need to eat more proteins and calories.
Tofu, beans, grains, seeds and nuts are good sources of proteins and calories.
Here is a balanced meal plan to gain muscles for your weight:
https://food.vegtalk.org/16159g200-16028g300-18075g150-12155g50-11124g100-11356g300-16070g250-11457g50-09200g200-12061g50#lean-gain-100g-proteins