20 Foods to Eat if You Want a Bigger Butt: Get a Bootylicious Body

Foods for Bigger Butt

If you’re looking to achieve a bigger butt through natural means, one important factor to consider is the types of foods you eat. Of course, these meals, together with specific exercises, can assist you in achieving a naturally raised, shapely butt.

Continue reading to receive the complete list of foods and a diet plan for building lean muscle in your glutes.  But first, let’s talk about how these meals can help you acquire a bigger butt. 

How Can Food Help You Get A Bigger Butt?

How Can Food Help You Get A Bigger Butt

Meals can increase fat and lean muscle mass in your buttocks.

Your buttocks are made up of glute muscles (gluteus maximus, gluteus minimus, and gluteus medius) and fat. To improve the appearance of your butt, you must not only raise the size of the glute muscle but also add a fat layer to make it look round and shapely.

Starch-rich foods tend to be higher in calories,” says Jesse Feder, a Registered Dietitian with a Master’s Degree in Dietetics and Nutrition from Florida International University. This can help you gain weight and hence make your butt bigger.”

 Protein-rich diets assist grow lean muscle mass, while high-calorie foods help add fat layer. 

But that doesn’t mean you can eat junk food!

Note: One thing everyone asks is how long will it take for my butt to become bigger? You must remember that everything takes time and it can even take around 2 years for some people. But consistency is important if you want to achieve your desired results.

Does Diet Play A Role In Your Butt Size?

Does Diet Play A Role In Your Butt Size - Before and After picture - 1 week of diet and exercise

Food plays a significant role in the size of your butt. While your genetics determine the size of your foundation, how you eat might influence how big it becomes.

The way you eat can also have an impact on how big your glutes stay. Remember that even if you acquire the physique you desire, you must continue to work in order to maintain your size.

 Some people may have a larger buttocks because they consume a lot of fatty and high-calorie foods. 

While this may contribute to an increase in size, the goal is to increase muscle mass rather than fat deposits in your tummy.

Carrying too much fat can lead to various ailments that you certainly want to avoid.

What Foods You Should Consume To Get Big Butt

Foods that grow big butt infographic

Protein Shake

Every day, your body requires at least 1.6 – 1.8 grams of protein per kilogram of body weight. When you can’t obtain enough protein from entire foods, protein drinks come in useful. They are also beneficial to persons who routinely exercise.

There are various protein shakes on the market (including vegetarian and vegan versions). Purchase one, mix it with water/milk/almond milk, and  consume it 15-20 minutes after your workout. 

Chia Seeds

Chia Seeds - Food You Should Consume To Get Big Butt

Chia seeds are high in protein and healthy fats. Chia seeds contain 14 grams of protein per 100 grams. These seeds are high in omega-3 and omega-6 fatty acids, as well as antioxidants and fiber. Focusing on healthy fats can help you get rid of those love handles that make you self-conscious.

Add two teaspoons of chia seeds to your smoothies, pancakes, and juices for breakfast.

They are easily accessible and have a neutral flavor. As a result, you can use them in any meal. However, excessive use may result in stomach pain.


Fish is high in protein and omega-3 fatty acids, which are beneficial fats. Protein-rich foods include salmon, tuna, mackerel, haddock, basa, anchovies, tilapia, Catla cutla, and rohu.


Spinach - Food You Should Consume To Get Big Butt

Spinach is high in vitamins and minerals. It is the best iron source. Antioxidants aid in the removal of dangerous reactive oxygen species, the reduction of cholesterol and blood lipid levels, and the prevention of chronic diseases.

Including spinach in your diet will keep you full, which means you will eat less junk food.

 Junk food will only make you gain weight and harm your health. 


Avocados are a good source of vitamins E, A, B6, and C, as well as protein and minerals. Avocado’s beneficial fats aid to minimize inflammation in the body as well as muscle wear and tear.

You can have half an avocado with eggs for breakfast or add it to salads, wraps, and sandwiches. Avocados can be a perfect fruit you can add to your diet as it can help you achieve the perfect slim thick body type figure that everyone’s going crazy over these days.

Lean Ground Beef

Lean Ground Beef - Food You Should Consume To Get Big Butt

Although beef is not good for your heart, there are lean ground beef options available. They are also high in protein, with 4 oz of lean ground beef providing 28.61 grams.

To make your meals more enjoyable and healthful, create cutlets or meatballs or add them to soups.

Cottage Cheese

Cottage Cheese

Soft and white cottage cheese is yummy and a great source of protein – 100 grams contain about 11 grams of protein. It is made from milk and is also rich in calcium. Like tofu, you can add it to your sandwich, curries, salads, and wraps.

Meat Steak

Meat Steak - Food You Should Consume To Get Big Butt

Beef steaks are high in animal protein, vitamins B12 and B3, as well as the minerals iron, phosphorus, and potassium.

 If you work out consistently and have been working hard on your glutes, you will need a protein supplement. Beef steaks will do the trick. 

Brown Rice

Brown Rice

Brown rice has a thin layer of bran on the outside. The bran is high in dietary fiber.

Though there is nothing wrong with eating white rice (as long as it is accompanied by plenty of vegetables), brown rice is more satisfying and provides the added advantage of dietary fiber.

It is quite beneficial in providing your body with the nourishment it requires to maintain muscular mass while doing butt workouts.

Hemp Seeds

Hemp Seeds - Food You Should Consume To Get Big Butt

Cannabis sativa, or the hemp plant, yields hemp seeds. These seeds are high in omega-3 fatty acids. Hemp seed has 161 calories, 9.2 grams of protein, and 12.3 grams of healthy fat per ounce.

To enhance your energy before working out, grind them and add them to smoothies and salads, or prepare a hemp seed energy bar at home.

Almond Butter

Almond Butter

Almond butter is a healthier option compared to butter and margarine. It is high in calories and also loaded with healthy fats and protein. You will feel full and not consume junk food to satiate your hunger. As a result, you will not accumulate unwanted fat in your body.

Chicken Breast

Chicken Breast - Food You Should Consume To Get Big Butt

Skinless chicken breast is a great source of lean protein. Half a skinless chicken breast contains about 142 calories. It provides you with essential amino acids and keeps your energy levels high.

It can be cooked quickly, is easily available, and you can grill it, make a curry, or add it to a soup.


Turkey, like any other meat, is a good source of protein. It is lower in calories and saturated fats than other types of red meat. If you are concerned about the fat content, choose lean ground turkey. Prepare kebabs, cutlets, salads, and curries with it.

Pork Tenderloin

Pork Tenderloin - What Foods You Should Consume To Get Big Butt

A mere 3 ounce serving of pork tenderloin provides 22 grams of protein!  Protein is good for building lean muscle mass and improving metabolism.  Find out if you need to improve your metabolism by calculating your metabolic age.

Have it with a side of salad and yogurt dressing.

Greek Yoghurt

Greek Yoghurt

Greek Yoghurt is highly nutritional. Each serving of Greek Yoghurt provides abundant calcium, vitamin B12, riboflavin, and phosphorus. A cup of low-fat Greek Yoghurt comprising 245 grams provides 24 grams of protein which is twice the content when compared to any other low-fat yoghurt.

Akin to other dairy products,

 Greek yogurt provides both fast and slow-digesting protein which promotes glute growth. 

Sample Diet Plan for Growing a Bigger Butt Using the Listed Foods:

Meal Food Amount
Breakfast Greek yogurt 1 cup
  Avocado 1/2 medium
  Eggs 2 large
  Hemp seeds 2 tbsp
Snack Almond butter 2 tbsp
  Apple 1 medium
Lunch Lean beef 4 oz
  Brown rice 1/2 cup
  Spinach 1 cup
Snack Protein shake 1 scoop
  Banana 1 medium
Dinner Tinder pork or chicken breast 4 oz
  Fish (e.g. salmon, tuna, or cod) 4 oz
  Brown rice 1/2 cup
  Chia seeds 2 tbsp
Snack Greek yogurt 1 cup
  Berries (e.g. strawberries or blueberries) 1/2 cup

Additional tip: You can always consider improving your training session. One of the most efficient ones is to use a treadmill. It can lead to both muscle gain, especially in the gluteus area, as well as for efficient weight loss.


Grow Your Butt

How To Grow Your Butt?
To grow your butt, it’s important to engage in strength training exercises that focus on the glute muscles, such as squats and lunges. Cardiovascular exercise can also help burn fat and reveal the muscles in your butt.

Eating a balanced diet with plenty of protein and healthy fats can support muscle growth.

Additionally, getting enough rest and using resistance bands in your workouts can help activate the glute muscles and lead to growth. It’s important to remember that genetics also play a role in butt size and shape, so the amount of growth you can achieve may vary.

Can Sitting All Day Make Your Butt Bigger?
No, sitting all day is not likely to make your butt bigger. In fact, prolonged sitting can actually lead to a decrease in muscle mass and a decrease in overall physical activity, which can lead to muscle atrophy and a smaller butt.

Additionally, sitting for long periods of time can lead to poor posture, which can further contribute to a lack of muscle development in the glutes.

To grow your butt, it’s important to engage in strength training exercises that target the glute muscles and to maintain an active lifestyle that includes regular physical activity

Will Eating Junk Food Make My Butt Bigger?
Eating junk food alone is unlikely to make your butt bigger.

In fact, consuming a diet high in processed and high-fat foods can lead to weight gain and an increase in body fat, which can actually make your butt smaller.

Diet lacking in essential nutrients and protein can hinder muscle growth and development, which can also prevent your butt from getting bigger.

To grow your butt, it’s important to consume a balanced diet rich in protein, healthy fats, and essential nutrients, and to engage in regular strength training exercises that target the glute muscles.

Why Isn’t My Butt Getting Bigger?
There may be various reasons – not adhering to the plan, not exercising your buttocks enough, genes, hormones, etc. But do not panic. Sometimes, it might take more time for you to grow a bigger butt as compared to someone else. Be patient.


Understanding which foods can directly impact the size and shape of your butt can be a game-changer in achieving your desired physique.

We hope that our list of recommended foods has been helpful in creating your shopping list.

However, it’s important to remember that while nutrition is crucial for physical appearance, your overall health should always be a top priority.

Remember: Incorporating a balanced diet not only supports the growth of the glutes but also aids in sculpting a more defined silhouette by reducing waist size and enhancing hip curvature.

All information presented in this text is based on our own perspectives and experiences. The content is provided for informational purposes only and is a reflection of the personal views of the authors. It should not be taken as professional advice, nor should it be used as a basis for making significant decisions without consulting a qualified expert. We do not guarantee the accuracy or reliability of the information provided and shall not be held responsible for any inaccuracy, omissions, or inaccuracies. We highly recommend consulting with a qualified expert in the relevant field for personalized guidance or advice specific to your situation.

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