Dear doctors , how to get enough protein from my food to gain muscle?

Meat and Whey Supp: Meats, beans, eggs, dairy, and whey protein supplements are the best ways to get higher overall protein intake in your diet. You can also take bcaa's after your workouts, which will help build muscle. Lastly, make sure you eat 5-6 small meals each day, not 2-3 large meals...This makes a world of difference...As you actually use for the macronutrients, versus excreting them and/or gaining fat.

Protein: Eat about 70-90 grams per day. Stay natural. Egg white is superior to all. Quinoa is excellent. Beans and lentils are excellent. Milk protein is excellent. Whole grains are good but not sufficient. Nuts are excellent. Yogurt is excellent.

1G/Kg: This is an ideal formula, but very hard to reach. Overall take in more protein after a workout.