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10 Foods Help You Get Thick: Simple Dietary Tweaks to Round Out Your Booty


10 Foods Help You Get Thick: Simple Dietary Tweaks to Round Out Your Booty
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Are you tired of scrolling through countless posts of girls with perfect butts telling you that squatting can make your butt bigger? What if we told you, you could eat your way to a perky behind?

It turns out that the foods to make your booty bounce have been hiding in plain sight all along - in your fridge and pantry! Say goodbye to endless squats and hello to delicious and nutritious foods that can give you the booty of your dreams.

Forget going under the knife or spending a fortune to get that juicy peach you've always wanted. With social media blowing up with #thick and #slim thick, we crave that voluptuous look.

But fear not because you don't need to break the bank or beg a surgeon to help you achieve it! You can get a more extensive and perkier booty, along with thicker thighs to match, right in the comfort of your own home.

How Can Food Help You Get Thick?

Have you ever wondered how certain foods can give you a thicker bottom? It may seem perplexing when you envision your derriere solely in terms of flesh and fat. But let's not overlook that your lovely tush is also composed of muscles - the gluteus maximus, medius, and minimus.

These muscles reside beneath a layer of fat and can be strengthened with the help of certain foods. So, if you're yearning for a deliciously plump posterior, consider munching on food options that aid muscle recovery and growth and promote fat storage in your bum. Trust us you can go to your dreamy derriere in no time!

10 Foods That Make Your Butt Bigger

Are you looking for foods that go straight to your bum? Well, forget about pricey creams, supplements, or surgery because the answer might lie in your fridge. Here's a list of mouth-watering foods that, if consumed regularly, may give your derriere the lift it needs to make.

So why not indulge in some avocado toast, some grilled salmon, or even sneak in an extra scoop of ice cream (yes, you read that right) to help get that thick butt you've always dreamed of.

1. Spinach

1. Spinach

Dark leafy greens such as spinach are low in calories and packed with minerals, making them a superfood. This vegetable contains protein, calcium, multivitamins like vitamins A & K, iron, magnesium, phosphorus, potassium, fiber, and folate.

Additionally, spinach contains a naturally occurring steroid known as ecdysterone, which has been found to increase muscle mass and improve physical performance. Consequently, boosting your spinach intake can help to build up the muscles in your butt.

You can incorporate spinach into your meals, such as sandwiches, salads, eggs, and smoothies.

2. Salmon


Salmon is an excellent nutritional choice for anyone looking to stay the same weight, shed a few pounds, or bulk up. It contains a wealth of protein and healthy fats and is a carbohydrate, sugar, and fiber-free fish.

Additionally, it's also a great source of Omega-3, which is known to impact the size and strength of one's skeletal muscle mass. It makes it a good option for those looking to build their glutes, as the fatty acids help keep your gains in the booty region even if you take a break from working out.

3. Eggs

3. Eggs

Eggs are a popular choice among bodybuilders due to their nutrient-dense composition. Each egg contains about 7 grams of protein, 5 grams of fat, and 1.6 grams of saturated fat, as well as lutein, iron, minerals, zeaxanthin, vitamins, and carotenoids.

A 2017 study suggested that consuming approximately 18 grams of protein from eggs (whole or just whites) after a workout can help with muscle growth. Additionally, eating the whole egg is more beneficial for building muscle than egg whites. Consequently, eggs should be included in one's diet for building muscle mass.

4. Legumes

4. Legumes

Legumes can be a great addition to your diet for boosting your booty size. Common legumes include mung beans, chickpeas, peas, lentils, kidneys, lima, and soybeans - all high in proteins and healthy carbs.

Furthermore, they contain essential minerals like magnesium, potassium, calcium, and iron. The high protein content can help increase muscle gains and strength, especially when combined with resistance or weight training.

5. Brown Rice

5. Brown Rice

Athletes may opt for white rice over brown rice due to their higher energy requirements than the typical person at a gym. Brown rice is also an excellent source of protein, essential for building your booty muscle mass. However, brown rice is better for those with more moderate energy needs.

Additionally, brown rice can be beneficial for strengthening the glutes since it contains branched-chain amino acids (BCAAs), which help reduce muscle damage and fatigue while aiding in muscle recovery.

6. Nuts

6. Nuts

Nuts can be your go-to place if you are looking for healthy fats. Further, they also provide fiber and minerals like calcium, iron, magnesium, and phosphorus. They also contain significant amounts of plant-based proteins, which can help promote the growth of your glutes.

Varieties such as pistachios, walnuts, almonds, cashews, pecans, macadamia nuts, peanuts, and hazelnuts are all great options for achieving a lean and toned body.

7. Chicken Breast

7. Chicken Breast

Skinless, boneless chicken breast is ideal for growing bigger butts due to its high protein content. It contains 133 calories, 3 g of fat, 27 g of protein, and no fiber or carbs.

Additionally, it provides essential vitamins and minerals such as selenium, phosphorus, vitamin B6, and niacin. These nutrients promote an increase in muscle mass.

8. Whey Protein

8. Whey Protein

Fitness enthusiasts often have a large container of protein powder in their pantry. Known as a great source of protein when combined with exercise.

Whey protein can help enhance muscle protein synthesis and encourage the development of lean muscle mass; both of these aspects can substantially contribute to booty enlargement.

9. Pumpkin Seeds

9. Pumpkin Seeds

Pumpkin seeds are an excellent addition to your diet if you want a toned derriere. They are packed with antioxidants like vitamin E and carotenoids, which have anti-inflammatory properties and help strengthen your immune system.

What's essential for having a tight butt is that magnesium improves metabolism and muscle function, and it's especially needed after physical activity. Therefore, pumpkin seeds can be considered one of the best foods to make your butt look great.

10. Flaxseeds

10. Flaxseeds

Flaxseeds are becoming increasingly popular as a superfood and boast many benefits, including helping with booty growth. Do you know flax seeds are a rich source of omega-3 fatty acids essential for the body?

Further, they also help reduce cholesterol and inflammation and are rich in protein. So, eating flaxseed protein can not only increase your muscle growth and a bigger butt, but it also boosts immunity and may help prevent tumor formation and provide pain relief.

Diet Plan for Bigger and Rounder Buttocks

Let's be honest we all want some extra junk in the trunk. But if you need help getting there, don't stress! Start by ditching those junk foods that aren't doing anything for your rear and swap them out for healthy options.

Then, get creative with your meals and add these magical foods to help you achieve your desired thickness. It's not rocket science; it's just delicious! Get ready to fuel up with some tasty bites to keep those gains coming!

We've put together a one-day meal plan to satisfy and energize you. But don't forget to stay on track with your recommended daily calorie intake - nobody wants to sabotage their hard work.

If you're ever in doubt, hit up a dietitian or use a handy fitness app to ensure you nourish your body correctly. Adjust these meal options to meet your needs, and enjoy some delicious fuel for your fire!


For the pancakes - mix 1 cup of protein powder, one banana, and one egg in a blender until it forms a smooth batter. You can add a bit of water to achieve your desired consistency.

Carbs: 25.82 g, Protein: 63.7g, Fats: 9.87g


Mix one portion of whey protein powder with water to create a post workout protein shake.

Carbs: 8.6g, Protein: 30.2g, Fat: 5g


Put various vegetables in a pan with the chicken and let them cook together in the oven. Vegetables that work well with this dish are carrots, broccoli, sweet potatoes, and onions.


Combine 110 g of Greek yogurt and 1 tablespoon of almond butter in a bowl and stir until combined. You can add honey for an extra sweet flavor if desired.

Carbs: 4.5g, Protein: 3.6g, Fat: 11g


For the salmon - Combine 3 tablespoons of olive oil, 2 tablespoons of lemon juice, 1 tablespoon of chopped parsley, 2 teaspoons of minced garlic, 1 teaspoon of dried oregano, 1 teaspoon of salt, and freshly ground black pepper to taste in a bowl. Place the 500 grams of skinless salmon fillets in the mixture and set aside.

For the salad - Arrange 4 cups of Romaine lettuce leaves, 1 large cucumber, 2 tomatoes, 1 sliced red onion, 1 avocado, 1/2 cup of crumbled feta cheese, and 1/3 cup of pitted black olives in a large bowl.


When it comes to foods that can help you build muscle and get thicker, it is essential to focus on high-protein meals. Eating high-protein foods like eggs, fish, chicken, and lean beef can help maintain muscle mass and promote muscle growth when combined with resistance training.

It is, however, essential to be mindful of how much protein you consume, as overeating can lead to indigestion, dehydration, exhaustion, nausea, diarrhea, and possibly weight gain. If you are still determining how much protein to incorporate into your diet, it is best to consult a doctor and dietitian to ensure you eat the right foods to help you get thicker.

Article Sources

  • Van Vliet S, Shy EL, Abou Sawan S, Beals JW, West DW, Skinner SK, Ulanov AV, Li Z, Paluska SA, Parsons CM, Moore DR. Consumption of whole eggs promotes greater stimulation of postexercise muscle protein synthesis than consumption of isonitrogenous amounts of egg whites in young men. The American journal of clinical nutrition. 2017 Dec 1;106(6):1401-12.

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