foods for a bigger butt
Hourglass Body,  Bigger Butt

Level Up Your Booty Gains With These 8 Foods For a Bigger Butt Naturally

Are you looking to get a bigger butt naturally? While there is no magical formula to enhance your curves overnight, you can eat plenty of foods for a bigger butt that can help you achieve a fuller backside with the help of exercise. Proper nutrition not only aids in building glute muscles but also imparts a lifted and curvier appearance to your derriere and enhances overall health.

In this article, we’ll look at 8 of the best bigger butt foods you should include in your diet to fuel glute growth and aid in your workout recovery (vegan and meat lovers friendly!)

We also included a daily meal plan to help you stay on track, so read on and don’t miss out on these delicious butt-growing gems!

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Top 8 Foods For a Bigger Butt

1. Eggs

Eggs are a fantastic source of protein and help build muscle, including the glutes. The yolks, in particular, contain healthy fats and nutrients like choline, which help with muscle function and growth. 

Eggs also contain essential amino acids that are important for muscle repair and recovery.

If you’re trying to get a bigger butt naturally, incorporating eggs into your diet will help you achieve that goal. 

Whether you enjoy them scrambled, fried, or boiled, you can easily incorporate eggs into your meals throughout the day. 

Try adding them to your breakfast omelets, lunch salads, or as a quick snack between meals.

2. Avocados

Avocados are not only a tasty addition to any meal, but it’s also a highly nutritious fruit that can aid in the quest for a bigger butt. 

Loaded with protein, fiber, and healthy fats, avocados are one of the best foods for enhancing muscle growth and strength.

In addition to their protein content, avocados contain other vital nutrients such as vitamin C, B6, magnesium, and potassium. These nutrients are essential for overall health and well-being, as well as building strong muscles.

One of the most notable benefits of avocados is their high concentration of antioxidants and carotenoids like zeaxanthin, lutein, and cryptoxanthin.

These powerful antioxidants minimize muscle damage, inflammation, and soreness, which are all critical factors in promoting muscle growth.

Furthermore, the potassium found in avocados helps with essential muscle contraction, which can help to build a stronger and more defined butt.

So whether you prefer your avocados mashed into guacamole, sliced on top of toast, or blended into a smoothie, this superfood is an excellent addition to any diet plan aimed at building a bigger, stronger butt.

3. Maca

One of the best foods for building a bigger butt is maca. Maca is a root vegetable that is native to the mountains of Peru. It has been used for centuries in traditional medicine for its various health benefits. 

Maca is rich in vitamins and minerals, including vitamin C, copper, iron, and potassium. These nutrients are essential for supporting muscle growth and development, making maca a great addition to your diet if you’re looking to build a bigger butt. 

In addition to its nutrient content, maca is also known for its hormone-balancing properties. It can help regulate estrogen levels in the body, which can promote fat storage in the hips and buttocks. This makes maca a valuable tool in your quest for a curvier figure.

One way to incorporate maca into your diet is by adding it to smoothies or protein shakes. You can also sprinkle maca powder onto your favorite dishes, such as oatmeal or yogurt, for an added boost of nutrients.

Top recommend brand: Organic Maca Root Black, Red, Yellow 1900 MG per Serving by NaturaLife Labs.

4. Sweet Potatoes

Another great food for achieving a bigger butt naturally is sweet potatoes. Sweet potatoes are loaded with nutrients such as fiber, vitamin A, and potassium, all essential for maintaining healthy muscles and tissues in the body.

In addition to being a great source of nutrition, sweet potatoes also have a low glycemic index. This means that they provide a steady stream of energy to the body, helping you to feel full for a longer time. As a result, you are less likely to overeat and snack excessively, which can lead to unwanted weight gain.

You can incorporate sweet potatoes into your diet in a variety of ways. You can bake them, mash them, or even make sweet potato fries. Add them as a side dish to any meal for a tasty and healthy addition to your plate. 

5. Salmon 

Salmon is a great food choice if you’re looking to enhance the size of your butt. Not only is it delicious, but it’s also a rich source of protein. A 100-gram serving of salmon provides 20 grams of protein. Protein is essential for muscle growth and repair, making salmon an excellent food choice for building a bigger butt.

Another reason to add salmon to your diet is because it contains omega-3 fatty acids. Omega-3 fatty acids provide various health benefits, such as reducing inflammation, improving heart health, and speeding up muscle recovery. 

Research has linked these fatty acids to increased muscle protein synthesis, which means they can help promote muscle growth and prevent muscle loss. So, not only can eating salmon help you build a bigger butt, but it can also help you maintain your muscle mass over time.

There are plenty of delicious ways to incorporate salmon into your diet. Try adding it to salads, stir-fries, or making salmon burgers. It works best when you consume salmon as a post-workout meal, but no one will judge if you have salmon for breakfast! 

Whatever way you choose to enjoy it, adding salmon to your diet is a smart way to get the nutrients your body needs to grow a bigger, more muscular butt.

6. Legumes

Another food group that is great for those looking to get a bigger butt naturally is legumes. This group includes foods like lentils, chickpeas, black beans, and kidney beans. 

Legumes are a great source of plant-based protein and complex carbohydrates, both of which are essential for building muscle in the glutes. 

Additionally, they are rich in fiber, vitamins, and minerals, which help to promote overall health and wellness. 

Incorporating legumes into your diet is easy. You can add them to salads, soups, and stews or even use them as a meat substitute in dishes like tacos or chili. Hummus, made from chickpeas, is also a delicious and healthy dip option. 

Try incorporating legumes into your meals several times a week for maximum benefits. Not only will they help you achieve your goal of getting a bigger butt, but they also provide numerous other health benefits that your body will thank you for.

7. Chicken Breast

Another great food to include in your diet if you want a bigger butt is chicken breast. This lean protein is an excellent source of essential amino acids that help to build and repair muscle tissue. 

And as we know, having a well-developed gluteus maximus requires a lot of muscle growth.

Chicken breast is also a low-calorie, low-fat food, making it a perfect choice for those trying to shed some pounds while still building a booty. 

You can add it to salads, soups, and stews or cook it on the grill for a healthy and satisfying meal.

Try including chicken breast in your meals a few times a week to help support muscle growth and achieve the bigger butt you’ve been dreaming of.

8. Protein Shakes

Protein shakes are a great way to supplement your diet and provide your body with the nutrients it needs to build a bigger butt. These shakes are packed with high-quality protein, which helps your muscles repair and grow after a workout.

When choosing a protein shake, look for one that is made with whey protein isolate or hydrolysate. These are the highest quality forms of protein and are easily absorbed by the body. 

Recommended Brand: Optimum Nutrition Gold Standard 100% Whey Protein Powder

To make a protein shake, simply mix the powder with water, milk, or a milk alternative like almond milk. You can also add in other ingredients like fruit, nut butter, or spinach to increase the nutrient content. 

Note: Drinking a protein shake after a workout can help boost muscle growth and aid in recovery.

Daily Meal Plan For a Bigger Butt 

Now that you know which foods are best for building a bigger butt, it’s time to put them all together into a daily meal plan. Here’s an example of what a typical day of eating might look like if you’re trying to grow your glutes:


– 2 boiled eggs

– 1 slice of whole grain toast with avocado spread

After workout 

– A vanilla protein shake with maca, almond milk, and frozen bananas.


– A small side of roasted sweet potatoes

– A handful of almonds

– Grilled salmon with a side of sautéed spinach


– A serving of legumes (such as black beans or lentils)

– 1 grilled chicken breast

– Brown rice stir-fry with mixed vegetables and tofu

Ensure to drink plenty of water throughout the day, as hydration is crucial for building muscle. You can adjust portion sizes as needed to meet your daily caloric intake goals, but make sure to include a balance of protein, healthy fats, and complex carbohydrates in each meal. 

Bottom Line

While these foods won’t magically transform your body overnight, they can certainly help you on your journey toward a bigger butt. 

Combine a healthy diet with regular strength training exercises like squats, lunges, and hip thrusts, and you’ll be well on your way to a rounder, firmer posterior. 

Remember, consistency is key – stick to your nutrition plan and workout routine, and you’ll see results over time.

Also Worth Checking Out:


Hass avocado composition and potential health effects. (2013, May). PubMed Central (PMC).

Schmidt, A. (2021, December 20). Everything you need to know about Maca. Producers Stories.

WebMD Editorial Contributors. (2020, September 5). Health benefits of chicken. WebMD.

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