Q: i am a vegetarian with normal bmi .i want to gain muscle.plzz suggest me some good sources of dairy fat and protein.

A: If you can eat dairy and/or eggs, then your best sources of protein will be cottage cheese, skim milk, egg whites or whole eggs, as well as whey protein powder (which is derived from milk).

If you are a strict vegan and can only eat plant foods, then you should focus on beans, lentils, peas, and soy/tofu for most of your protein. Nuts and seeds also have some protein and a lot of healthy fats. Many whole grains have protein, but it's a small portion of overall calories so if you try to get a lot of protein from grains you will probably have to eat too much and start putting on fat. Most vegetables have some protein in them as well, but their overall calories are quite low, so it's hard to get a lot of protein out of them. So various legumes are your best bet for plant protein.

Getting healthy fats for vegetarian is quite easy. Virtually all plant-based fats are healthy: nuts, seeds, olive and other oils, soy, avocados. The only thing is to NOT use oil in frying. Oil oxidizes at high temperatures and becomes trans fats. If you must use oil in frying, olive oil and canola oil are the best choices and you should still use as little as possible of them at as low temperatures as possible.