What could be a week's diet and in what quantity in order to gain weight ? please note i do not consume beef n pork

High energy foods: The key is to eat regularly and to make sure you have plenty of high energy snacks available throughout the day. You can also supplement your diet with high energy drinks eg protein shakes. Nuts: Almonds, walnuts, macadamia nuts, peanuts, etc. Dried fruit: Raisins, dates, prunes and others. High-fat dairy: Whole milk, full-fat yogurt, cheese, cream. Avocado. Chicken. Eggs.