List of Foods for a Naturally Fit and Bigger Butt

We have known that different types of food bring different benefits. For example, foods rich in protein help increase lean muscle mass while high-calorie foods help add the fat layer. However, junk food is not going to work for you. These are 25 foods you must add to your diet for a naturally fit and bigger bum.

1. Protein Shake

At least 1.6 – 1.8 grams of protein is required per kg body weight per day. Protein shakes are extremely useful if you cannot get enough protein from whole food sources. They also come handy for those who exercise regularly. There are many different kinds of milk shakes available for you to choose on the market (including vegetarian and vegan versions). You can mix it with water, milk or almond milk and drink it 15-20 minutes after your workout session.

2. Chia Seeds

Chia seeds are really rich in proteins (14 grams of protein in 100 grams of chia seeds) and healthy fats. Also, these seeds are a storehouse of omega-3 and omega-6 fatty acids, antioxidants, and fiber. You can mix two tablespoons of chia seeds to your breakfast smoothies, pancakes, and juices. These seeds are easy to get and neutral in taste. Hence, you can mix them with almost every dish. However, remember not to overconsume them as that might cause stomach ache.

3. Fish

Fish are a great source of protein and healthy fats omega-3-fatty acids. Get a good dose of protein by simply adding salmon, tuna, mackerel, haddock, basa, anchovies, tilapia, Catla cutla, and rohu to your meals.

4. Spinach

Spinach is full of vitamins, minerals as well as iron. The antioxidants in spinach will help scavenge harmful reactive oxygen species, reduce cholesterol and blood lipid levels, and protect from chronic diseases. Eating spinach will keep you satiated so you will not consume unhealthy junk food which only makes you gain weight and deteriorate your health.

5. Avocados

Avocados not only have rich, buttery and creamy flavor but also are a storehouse of vitamins E, A, B6, and C, protein, and minerals. Also, avocados provides healthy fats that help reduce inflammation in the body and reduce muscle wear and tear. You can prepare your breakfast with half an avocado and eggs or add it to salads, wraps, and sandwiches.

6. Flaxseeds

Flaxseeds are packed with healthy fats and protein. You can get about 1.5 grams of protein from a teaspoon of ground flaxseeds. Flaxseeds come in different colors, from golden to brown, and they are mostly consumed in the ground form. You can mix one to two teaspoons to smoothies, juices, soups, and salads to make your meals extra proteinaceous.

7. Eggs

Every gymer knows how great eggs are. These cheap eggs do a great job of building bigger and firm butt. Also, thanks to its various essential amino acids and both water-soluble and fat-soluble vitamins, you can consume the eggs to rebuild the muscles and strengthen the muscles. You can get about 6 g of protein from a medium egg. 2 – 3 whole eggs per week should be enough. However, if your cholesterol level is high, you might need to avoid the yolk.

8. Legumes

Legumes are a storehouse of protein, vitamins, and minerals. They are also loaded with dietary fiber (complex carbs), which is extremely necessary for maintaining an energy balance in the body. Start to add into your diet lentils and beans like yellow lentils, whole lentils, red, green, and black lentils, kidney beans, garbanzo beans, peas, and snap peas.

9. Mushroom

Mushrooms are a great source for protein and also suitable for both vegetarians and vegans. With hundred grams of white mushroom, your body will be provided with 29 calories and 3.3 grams of protein. For a delicious and protein-rich meal, you can add mushroom to soups, salads, sandwiches, or wraps.

10. Lean Ground Beef

Beef may not be your heart’s best friend but there are still lean ground beef options available. And they are rich in protein – with 28.61 grams of protein in 4 oz of lean ground beef. You can easily make your meals exciting and nutritious by making cutlets or meatballs or adding them to soups.

11. Tofu And Soy Chunks

If you are looking for plant-based protein, soy products like soy milk and soy chunks are your best bet! 100 grams of tofu, which is made after soy milk turned to cottage cheese, provides 8 grams of protein and 3.5 oz of soy chunks contains up to 54 grams of protein. Tofu and soy chunks can be simply added to salads, sandwiches, wraps, and curries.

12. Cottage Cheese

Yummy soft and white cottage cheese is rich in protein – 100 grams contain about 11 grams of protein. As a milk product, it is also packed with calcium. Enjoy it with sandwich, curries, salads, and wraps.

13. Quinoa

As a pseudocereal, quinoa is a storehouse of essential amino acids like tryptophan, methionine, cysteine, tyrosine, valine, lysine, isoleucine, phenylalanine, and histidine. Only one cup of cooked quinoa can provide you with 5 grams of protein and 8 grams of dietary fiber. Aside from keeping you full for an extended duration, quinoa also helps rebuild and rejuvenate your muscles. Make quinoa salad, quinoa rice, and quinoa soup to form a healthy and tasty meal.

14. Meat Steak

Meat steaks are a great source for animal protein, vitamins B12 and B3, as well as minerals iron, phosphorus, and potassium. If you do regular exercise and are working extra hard on those glutes, a protein backup is strongly needed. And meat steaks will be your best bet.

15. Milk

If you wish for a round and shapely butt, definitely go for full-fat milk. You might be afraid that it will make you gain weight, but actually quite the opposite, it helps burn your fat. Thanks to its protein and calcium, you can build lean muscle mass and strong bones, both of which are necessary for achieving your booty gains.

16. Chickpeas

Chickpeas (a.k.a garbanzo beans) are a great storehouse for plant protein, dietary fiber, mono and polyunsaturated fats, folate, iron, and phosphorus. Half a cup of garbanzo beans provides you with up to 18 grams of protein. Start to add them to your salads and curries or make hummus for the sake of your booty.

17. Brown Rice

Bran, the thin layer of the outer covering of brown rice, is packed with dietary fiber. Eating white rice with lots of veggies is alright, however brown rice is more filling, and you also reap the benefits of dietary fiber. It is really useful to give your body the fuel needed to sustain muscle mass while doing butt workouts.

18. Sweet Potato

Sweet potatoes are another great source for good carbs, antioxidants, and minerals. It does not take much cooking skills as all you need to do is just boil, smash or consume with other veggies. They are also perfect for post-workout.

19. Plain Greek Yogurt

Plain Greek yogurt is the kind of food you go for if you need satiety increase, digestion improvement and proper bowel movement support thanks to its good gut bacteria, protein, and calcium. However, if you need to avoid sugar, try not to splurge on flavored yogurts. It tastes best when added to salad dressings or smoothies or simply as a snack.

20. Pork Tenderloin

Pork tenderlion is a great source of protein, providing 22 grams of protein in a mere 3 ounce serving! And everyone who exercises knows how great protein is for building lean muscle mass and improving metabolism. It tastes great with a side of salad and yogurt dressing.

21. Hemp Seeds

Hemp seeds from marijuana or the hemp plant provide our body with lots of omega-3-fatty acids. Besides, you can also get up to 161 calories, 9.2 grams of protein, and 12.3 grams of healthy fat from only one ounce of hemp seed.

22. Dark Leafy Greens

If you want a healthy and fit life, you must have heard at least once or twice about the benefits of dark leafy greens. These are a storehouse of good carbs and nutrients that will make your meal complete and wholesome and improve your stamina.

23. Almond Butter

If you are fan of butter or margarine, time to turn to almond butter instead as it is rich in calories and also packed with healthy fats and protein. With the help of almond butter, you will not accumulate unwanted fat from junk food as it will fully satiate your hunger.

24. Turkey

Just like any other meat, turkey is loaded with protein. However, compared to other red meat, turkey is low in calories and saturated fats. Hence, if you are concerned about the fat content, lean ground turkey should be your choice. Add delicious turkey kebabs, cutlets, salads or curries to your diet!

25. Chicken Breast

If you need lean protein, skinless chicken breast is what you should go for. Beside, it also provides you with essential amino acids and keeps your energy levels high. You can get up to 142 calories from half a skinless chicken breast. Grill it, toast it, make a curry, or add it to a soup for your delicious meals.

Diet Plan For Your Dream Butt

Follow the diet plan below, do some regular exercise and you will be on your way to achieve your dream buttocks!

Breakfast Oatmeal/quinoa + 1 whole egg + 2 almonds/ one glass (8 fl. ounce) of protein shake + 4 almonds
Mid Morning 1 cup full-fat milk + 1 digestive biscuit
Lunch Tuna salad/mushroom salad + flaxseed powder, olive oil, lime, honey + chili flakes dressing
Post-Lunch1 cup green tea + 2 saltine crackers
Dinner Lentil soup/chicken soup + 1 piece of multigrain bread