If you want to get naturally full, round and firm buttocks, we can help you. Certain foods, when combined with regular exercise, can help improve the shape of your butt. Here is a list of 22 foods and an example diet plan to help increase muscle mass and buttock fat. Keep reading!

Before going on the list, let’s find out how food can help you get a bigger ass.

How can food help you have a bigger butt?

Food can increase your butt by increasing lean and fat muscle mass.

Your butt is composed of gluteal muscles (gluteus maximus, gluteus medius, and gluteus medius) and a layer of fat. To improve the appearance of your butt, you not only need to increase the size of the buttock but also add a layer of fat to make it round and well-formed.

Protein-rich foods help increase lean muscle mass, and calorie-rich foods help increase the fat layer. But that doesn’t mean I can consume junk food! This is what you should add to your diet.

What Foods Can I Eat To Get a Bigger Booty

#1. Protein shake

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Your body needs at least 1.6 – 1.8 grams of protein per kg of body weight per day. Protein shakes are useful when you can’t get enough protein from whole food sources. They are also useful for those who exercise regularly.

There are different protein shakes available in the market (including vegetarian and vegan versions). Buy one and add it to the water/milk/ almond milk and do it 15 to 20 minutes after your training session.

#2. Chia seeds

Chia seeds are packed with protein and healthy fats. There are 14 grams of protein in 100 grams of chia seeds. These seeds are super rich in omega-3 and omega-6 fatty acids, antioxidants, and fiber.

Add two tablespoons of chia seeds to breakfast shakes, pancakes, and juices.
They are readily available and have a neutral taste. Then you can add them to any dish. But do not consume them too much, as this can cause stomach upset.

#3. Fish

Fish are loaded with healthy proteins and fats of omega-3 fatty acids. Include salmon, tuna, mackerel, haddock, base, anchovies, tilapia, Catla cutla and rohu in your meals to get a good dose of protein.

#4. Spinach

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Spinach is a reservoir of vitamins and minerals. It is the best source of iron. Antioxidants help eliminate harmful species of reactive oxygen, reduce blood cholesterol and lipid levels and protect against chronic diseases.

Adding spinach to your diet will keep you satiated, which means you won’t consume junk food. Unhealthy foods will only make you gain weight in general and deteriorate your health.

#5. Avocados

Creamy and buttery avocados are excellent sources of vitamins E, A, B6 and C, proteins and minerals. Healthy avocado fats help reduce body inflammation and muscle wasting.

You can eat half an avocado with eggs for breakfast or add it to salads, wraps, and sandwiches.

#6. Flaxseed

Flaxseeds are loaded with healthy fats and proteins. One teaspoon of ground flaxseed contains approximately 1.5 grams of protein.

Its color varies from golden to brown and is mainly consumed in the form of soil.

Add one or two teaspoons to smoothies, juices, soups, and salads to make your meals more protein.

#7. Eggs

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Eggs are excellent for building bigger and firmer buttocks. Whole eggs contain several essential amino acids and water-soluble and fat-soluble vitamins that help rebuild and strengthen muscles. An average egg has about 6 g of protein.

Consume 2-3 whole eggs per week. Avoid the yolk if your cholesterol level is high and your doctor has not advised you.

#8. Legumes

Legumes are excellent sources of protein, vitamins, and minerals. They are also rich in dietary fiber (complex carbohydrates), essential for maintaining the body’s energy balance.

Eat lentils and beans like yellow lentils, whole lentils, red, green and black lentils, beans, beans, chickpeas, peas, and peas.

#9. Mushroom

Mushroom is rich in protein and a good option for all vegetarians and vegans. Hundreds of grams of white mushrooms contain 29 calories and provide 3.3 grams of protein.

Add them to soups, salads, sandwiches or wraps for a delicious and protein-rich meal.

#10. Lean ground beef

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Meat may not be heart-friendly, but there are lean ground beef options available. And they are loaded with protein: 4 ounces of lean ground meat can provide 28.61 grams of protein.

Make chops or meatballs or add them to soups to make your meals exciting and nutritious.

#11. Tofu And Soy Chunks

Soy products such as soy milk and soy are excellent sources of herbal proteins.

Soy milk converted into cottage cheese results in tofu. There are 8 grams of protein in 100 grams of tofu. And 3.5 oz. Soybeans contain 54 grams of protein.

Add pieces of tofu and soy to salads, sandwiches, wraps, and curries.

#12. Cottage cheese

Soft white cottage cheese is tasty and an excellent source of protein: 100 grams contain approximately 11 grams of protein. It is made of milk and is also rich in calcium.

Like tofu, you can add it to your sandwich, curry, salads, and wraps.

#13. Quinoa

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Quinoa is a pseudocereal loaded with essential amino acids such as tryptophan, methionine, cysteine, tyrosine, valine, lysine, isoleucine, phenylalanine and histidine. One cup of cooked quinoa contains 5 grams of protein and 8 grams of dietary fiber.

In addition to keeping you full for a long time, quinoa also helps rebuild and rejuvenate your muscles.

Prepare quinoa salad, quinoa rice, and quinoa soup to make a healthy and tasty meal.

#14. Meat Steak

Meat Steak is an excellent source of animal proteins, vitamins B12 and B3 and the minerals iron, phosphorus, and potassium. If you exercise regularly and work hard on your buttocks, you need a protein backup. Beef steaks will do it for you.

#15. Milk

Go for fat milk if you are trying to get around and well-formed ass. Not because it helps to gain weight, but on the contrary. Fat milk is good for weight loss. Milk protein and calcium help build lean muscle mass and strong bones that are necessary to achieve the goal you are looking for.

#16. Chickpeas

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Chickpeas or garbanzo are surprising sources of vegetable proteins, dietary fiber, mono and polyunsaturated fats, folic acid, iron and phosphorus. You get about 18 grams of protein if you consume half a cup of chickpeas.

Add them to salads and curry or hummus.

#17. Brown rice

Brown rice has a thin layer of the outer covering, bran. The bran is loaded with dietary fiber. While there is nothing wrong with choosing to eat white rice (eat with many vegetables), brown rice is more stuffed and you also reap the benefits of dietary fiber.

It is very useful to provide the body with the fuel it needs to maintain muscle mass while doing abdominal exercises.

#18. Sweet potato

Sweet potatoes are very tasty when cooked, crushed and eaten with other vegetables. They are loaded with good carbohydrates, antioxidants, and minerals and are perfect for a comforting meal after your workout.

#19. Plain Greek Yogurt

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Natural Greek yogurt is a great source of good intestinal bacteria, protein, and calcium. It helps increase satiety, improves digestion and supports proper bowel movement. Do your best not to show off flavored yogurts, since they are full of tons of sugar.

Add it to salad dressings or smoothies or make it as a snack.

#20. Pork tenderloin

A serving of only 30 grams of pork loin provides 22 grams of protein! Protein is good for developing lean muscle mass and improving metabolism.

Take it with a side dish of salad and yogurt dressing.

#21. Hemp seeds

Hemp seeds are obtained from Cannabis sativa or from the hemp plant. These seeds are good sources of omega-3 fatty acids. An ounce of hemp seeds contains 161 calories, 9.2 grams of protein and 12.3 grams of healthy fat.

Grind and add them to smoothies and salads, or make a hemp seed energy bar at home to increase your energy before exercising.

#22. Dark Leafy Greens

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Of course! If you want to lead a healthy and fit life, you should include dark green leaves in your diet. These are excellent sources of good carbohydrates and nutrients that will make your meal complete and healthy and improve your endurance.

These are the 22 main foods you should consume if you are trying to get a bigger butt. Now, let’s take a look at the diet plan.

Meal Plan For Bigger Booty

Breakfast (7:30 a.m.)Oatmeal/quinoa + 1 whole egg + 2 almonds Or A glass (8 fl. ounce) of protein shake + 4 almonds
Mid Morning (10:00 a.m.)1 cup full-fat milk + 1 digestive biscuit
Lunch (12:30 p.m.)Tuna salad or mushroom salad with flaxseed powder, olive oil, lime, honey, and chili flakes dressing
Post-Lunch (3:15 p.m.)1 cup green tea + 2 saltine crackers
Dinner (7:00 p.m.)Lentil soup/chicken soup with 1 piece of multigrain bread

Use this diet as a guide to creating your diet using the foods mentioned above.


Getting a bigger ass is not difficult, but you should eat well and exercise regularly. Look at this article if you’re not sure which exercises will help you get a bigger ass.

Do you have more questions? You can post them in the comments section below.