1) Vegetable sources of protein are sprouts, pulses, soya, milk and milk products. Vegetables and fruits do not contain proteins.
2) For indigestion and gas problem have small frequent meals. Stick to your meal timings. Take time and chew your food properly. Do not eat in hurry. Avoid gassy foods like potatoes if it affects you. Drink plenty of fluids. Eat minimum 4-5 servings of fruits and vegetables. Some amount of physical activity also aids in digestion. To gain weight few of the following tips can help you;
Have small frequent meals. Have diet high in protein, complex carbohydrates, and moderate fat. Have foods rich in good quality protein like egg white, chicken, fish, milk and milk products, sprouts, soya etc. Focus on increasing the muscle mass and not the fat percentage. Consume not more than 3 tsp oil and 1 tsp ghee/ day. Have foods rich in complex carbohydrates like whole gain cereals, fruits, vegetables, etc., so that protein can be used to build muscle mass. Regular physical activity is also required for proper digestion, bowel movements and better absorption of protein and to build up muscle mass. A well balanced meal with number of small meals in between will help you gain weight. Foods like milkshakes, starchy vegetables like potato, yam, dry fruits, desserts, porridges, puddings, malted milk, thick soups and non-vegetarian foods are high in their energy source and can be consumed liberally for weight gain. For every individual their calorie needs varies as per their height, weight, age, gender, general health and physical activity status. For personalized diet plan visit:
3) Poha with sprouts, vegetable upma, tomato omlette,sheera, etc., can be had as substitutes to idli and cornflakes.