25 foods to increase buttocks and bust in a week

In this article, we explore amazing foods that make your glutes grow faster. You’ve been doing your glute workouts for weeks or maybe even months and yet you’re still not getting good results, hey!

It seems that no matter how hard you try, nothing works. This is a common problem with women trying to get a bigger butt.

Why doesn’t my butt get bigger?

By the title of this blog post, you must have figured it out by now. It’s very simple, exercising alone will not make your butt grow.

Getting a bigger butt is more about what you do in the kitchen than what you do in the gym.

You have to eat the right portions of the right food at the right time. And it’s not about eating more junk food or fattening foods.

It is much more than doubling your calorie intake. Don’t worry, it’s not going to be rocket science.

Does fast food make my butt bigger?

This is a very popular misconception. By eating a lot of junk food, it is easy to think that your butt will get bigger, but what is really happening is that you are destroying your body.

Remember that you only want a bigger butt and not a bigger belly, arms and legs.


That is what will happen if you eat pure junk food. You will gain some weight on your butt, however you will gain a lot of belly fat, flabby arms, and the list goes on.

Let’s not forget to mention that the fat you gain on your butt as a result of eating junk food will make it flabby and flabby.

So the point is, simply eating junk food won’t help.

Getting a bigger butt will definitely increase your sex appeal and confidence because it is one of the most desired assets in this modern age.

You are about to discover 13 superfoods that will help you achieve your goals to the fullest.

Now remember, these are not magic foods, therefore alone they will not work. Alternately adding them to your daily diet alongside proper butt workouts will give you fantastic results.

Foods that make your glutes grow faster

1. Quinoa

The quinoa contains a good amount of protein along with some essential amino acids. So for people who want to get bigger glutes, this will definitely increase the mass of their glutes along with glute workouts.


It also has other health benefits; helps prevent colon cancer, aids indigestion, is gluten-free, and contains folic acid along with other vitamins.

This makes it one of the best superfoods to grow your butt.

2. Walnuts

This is a must-eat food if your goal is to get a bigger butt. It’s packed with good fats and tons of protein to help build glute muscles.


It helps reduce cholesterol levels, reduces constipation and is rich in vitamins and minerals.

Some of the best are almonds, pistachios, cashews, and walnuts.

3 eggs

Eggs are one of the healthiest and most efficient protein sources on the planet. It is a very good source of energy that will help you boost your workouts and will definitely help you grow your butt.

Since it is a good source of protein, it will help build and repair muscles. In this case, we are talking about your glutes.

It is best to consume them in the morning, as they will help you have energy during the day and during your workouts.

4. Fish

This is a very good source of protein, especially for transitional vegetarians. Some of the most popular are tuna, tilapia, and salmon.

Fish is one of the best foods to grow your butt because it contains omega-3 fatty acids which are known as healthy fats.

These good fats are the ones that normally help flush the bad fats out of your arteries, which could lead to heart disease.

To increase the size of your buttocks you must increase your caloric intake. That is why eating fish will be one of the best foods, since it is very rich in calories but very nutritious.

Therefore, eating fish will definitely fulfill the role of increasing your calorie intake while supplying your body with good fats.

5. Chicken

If you are not a vegetarian, this will be one of the best sources of protein.

It can be prepared in so many different ways that it will be very palatable for those who want to increase their caloric intake.

Chicken is packed with protein and is beneficial for growing your glute mass. Eating chicken instead of red meat is a better option because it has less cholesterol.

6. Oats

This is one of the best breakfast foods as it is so filling and nutritious. It contains micronutrients that will help increase your muscle mass. In other words, it is a fantastic food to increase the size of your butt.

buttock oatmeal

It also does a good job of lowering blood cholesterol levels, reducing the risk of heart attack, and also helping to minimize the risk of type 2 diabetes.

7. Spinach

This vegetable is packed with nutrients and is known as one of the best iron-rich foods. It is one of the best plant foods to eat for building muscles.


It contains vital nutrients that are useful anti-inflammatory agents; helps lower blood pressure and is packed with monounsaturated fats. It also has vitamins that help reduce cholesterol levels.

8. Avocados

Avocado is not a good source of protein, but it is a fantastic source of monounsaturated fat (  1  ). These fats will help you gain mass in your buttocks and reduce bad cholesterol in your body.


It contains many vitamins, potassium, fiber, and amino acids, all of which help you have a bigger butt.

9. Brown rice

This is one of the best sources of carbohydrates and fiber and is especially good to eat after exercising. It is very helpful in giving your body the fuel it needs to maintain your muscle mass while doing your glute workouts.

It also promotes digestion, has fewer calories, contains zinc, and reduces the risk of heart disease.

Many people think that brown rice is just carbs.

One cup of cooked brown rice can provide you with 5 g of protein and is relatively high in branched-chain amino acids that are needed for glute growth.

So be sure to pick up a package the next time you visit the grocery store.

10. Steak

In order for your butt to grow, you need a good amount of protein in your diet to maintain growth.


Steak is a very powerful source of protein and can definitely add mass to your glutes.

So after doing that intense booty workout, try eating a steak for dinner and fueling your booty with powerful protein.

11. Protein shake

There’s a reason bodybuilders love drinking protein shakes before or after their workouts. It is a fast-acting protein source that is absorbed into the muscles fairly quickly, especially after a workout.

So definitely drinking protein shakes will help you grow your butt.

Helps build muscle mass, maintain blood sugar levels, and decrease cortisol production.

12. Potatoes

Instead of eating white rice or white flour, you can eat nutritious and high-calorie foods, such as sweet potatoes, which will help you gain mass on your butt.

Sweet potatoes are also known to burn stomach fat and many supermodels eat them.

By doing the right glute workouts , you can deposit some extra mass on your butt by eating healthy, high-calorie foods like sweet potatoes.



If you think eating vegetables is just for weight loss, think again.

Remember that your diet to develop a bigger butt requires a good amount of amino acids and vegetables are some of the best sources.

Some of the best to look for are green leafy vegetables, tomatoes, berries, cucumbers, broccoli, and Brussels sprouts.

14. Beans

If you are vegan, beans will be one of the best sources of protein to develop your glutes.

They are cheap and available almost everywhere.

Very low in fat, rich in fiber, rich in protein and amino acids for muscle building. Yes, it will take a little more effort, but it will be worth it.

Some of the best are black beans, navy beans, chickpeas, and kidney beans.

There are tons of them, so experiment and see which one you like the best to eat.


Technically, lentils are beans, but they deserve a separate mention on this list.

This is a perfect replacement for brown and white rice as it has a lot more protein and muscle building properties.

One cup of cooked lentils will provide you with 17-19 grams of protein and 40 grams of high-quality, slow-digesting carbohydrates.

They are very cheap and have a very long shelf life.

Plus, you can easily cook it in just 10 minutes, adding your favorite seasonings.

16. Chickpeas

It is not only a perfect source of protein, but also a good source of healthy carbohydrates.

If you’re having trouble packing any size on your glutes, start replacing your rice with chickpeas like lentils.

With just one cup you can get up to 38 grams of high-quality protein. It is a very versatile food that can add some uniqueness to your diet.

17. Milk

Fitness models and bodybuilders have been using milk as a post-workout drink for decades.

That’s because it’s perfect for rapid muscle absorption and recovery that leads to growth.

With just one cup of whole milk you can get up to 9 grams of protein. It also comes with the amino acids necessary for buttock growth.

Perfect for making smoothies that give your drink that creamy texture.

18. Cottage cheese

Here’s why cottage cheese is special.

It contains a high portion of casein, which is a slow-digesting milk protein that is necessary for muscle growth.

In addition, it comes with good bacteria that will help you absorb nutrients much better.

This will definitely make your glutes grow bigger and stronger.

19. Chia seeds

Don’t let its size fool you.

Chia seed is one of the most nutrient-dense foods that nature has to offer. They are super-rich in omega-3 and omega-6, six fatty acids, antioxidants, and fiber.

They are the perfect complement to your smoothies or when making your oatmeal.

Just one tablespoon of chia seeds has up to 4 grams of protein.

This is essential if you want to develop the best glutes possible.

20. Plain Greek yogurt

For yogurt, you should go for true Greek yogurt as it is richer in protein than normal yogurt.

It’s also perfect for gut health, improving your ability to absorb nutrients from food. Do your best not to splurge on those flavored yogurts as they are packed with tons of sugar.

To sweeten you can add fresh fruits like berries and bananas.

21. Pork loin

Okay, we are not talking about bacon that has too much fat.

Pork tenderloin is a better option.

It is relatively lean and still has a good amount of protein. Three ounces of pork tenderloin contain up to 22 grams of protein.

It’s pretty easy to grill, as you don’t need a lot of technical knowledge.

If you are a pig lover, this is a great option for you.

22. Hemp seeds

If you are vegan, this is a great option as it is packed with healthy omega-3 and omega-6 fatty acids.

The powdered version is perfect as you can add it to your smoothie or oatmeal mix.

On top of that, it is highly digestive, which makes it perfect for people who cannot digest whey protein.

23. Flaxseed

This is not just a pretty flower.

It is one of the best sources of dietary fiber, fatty acids, and protein.

You can get the powdered version and add a spoon to your oatmeal or smoothie mix.

This will give your protein shake an extra boost for muscle growth and recovery.

24. Almond butter

When it comes to protein content, almond butter has more than peanut butter.

Nut butter

So if you are looking for a peanut butter alternative, this is the one for you.

You can add it to spread on your whole-wheat toast.

25. Turkey

If you are tired of eating chicken breast, you can go for this option. Turkey is one of the leanest animal meats out there, and it’s packed with protein.

But there is a catch.

When buying a turkey, make sure it meets the following requirements:

  • It is low in sodium
  • Extra-lean
  • Free of preservatives.

If possible, try to get it directly from your local farmer’s market, as it will be less processed.


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