A high-protein diet plan for muscle building

Training is the stimulus; food is what your body actually builds with.

How much protein. Somewhere around 1.6–2.2g per kg of bodyweight per day covers almost everyone training seriously. Past that, the returns flatten. Spread it out. Four meals of 30–40g does more than one enormous dinner, because the response to a meal has a ceiling. Do not drop the carbohydrate. Carbohydrate is what fuels the session that causes the adaptation. Cutting it to the floor makes training feel impossible and progress stall. Practical sources. Eggs, dairy, chicken, fish, paneer, soya, lentils with rice, whey if it is easier than cooking.

None of this needs to be complicated. Hit the protein, eat enough, and be consistent for longer than you think you need to be.