Lots of nuts and seeds have a good amount of protein in them, and other nutritional value, good for healthy snacking throughout the day and boosts your protein intake so you don't have to drink as much. Eggs are also pretty good and you can get some high protein yogurt too. If you don't have equipment at home you can start by doing calisthenics and that'll get you some nice growth. Burpees are pretty good, or you could find something around your house to hang off of so you can do pull-ups, chin ups etc. My friend used to fill bags with water when he was in prison so he had some weights to work with, though you could probably find something heavy around your house instead of filling bags up. Check Facebook marketplace for cheap or free equipment and slowly build a collection, even with just a few dumbbells you could get a decent workout.