Protein: Essential for muscle growth and repair. Opt for lean animal protein (chicken, turkey, fish) or plant-based options like tofu, tempeh, or lentils.
Carbohydrates: Include whole grains like quinoa, brown rice, and sweet potatoes for slow-releasing energy.
Healthy Fats: Avocado, olive oil, and nuts provide essential fats that support overall health.
Vegetables and Fruits: Full of vitamins, minerals, and antioxidants, they support metabolism and immune function.

These meal suggestions ensure a nutrient-rich, balanced approach to eating for weight loss, weight gain, muscle building, pregnancy, and children’s health while avoiding dairy and gluten. Let me know if you’d like more recipe ideas or further details!

Important Notes:

 • Consult a Professional: Before starting any supplement, always consult with a healthcare professional