Redmeat,chicken,fish ,milk,wholeegg/egg whites,Peanut butter,oats,beans,lentils,tasty soya,ayeb,yogurt these are protein sources but if u can i recommend u to buy protein powder with that it would be easy to achieve ur daily protein goals cause as we all know its hard to get protein from our stable ethiopian food But if u cant buy the powder try variety mixing them up of those N besides protein u need to consume healthy carb n healthy fats too Carbs like rice,sweet potato,oats(also source of carb), injera is source of healthy carb n healthy fat like avocado,flax seed or telba eat those things n be in calorie surplus +lift weight u will grow those muscles