[Portia74]

And a tip: The most important thing, on my opinion, is to eat loads of protein. Especially in the morning and before bed. At the minimum 65 g of pure protein each day, about 30g for breakfast and 20 for dinner. Since I eat so much protein (I never did so before) I experience a growth-boost.
So, plant protein like chickpeas, sweet lupins, mulberries and protein combined with fat = nuts and seeds.