What to Eat to Get a Bigger Butt: A Butt-Boosting Diet Plan for the Week

If you’re getting frustrated that your butt workout isn’t working fast enough, there might be something else that’s slowing you down.

Think about your lifestyle outside the gym. If you’re guzzling soda and loading up on junk food when you’re not sweating your butt off working out, it’s no wonder why your booty isn’t firming up. Clean eating is an integral part of your quest for a bigger butt, so don’t think you can offset your bad dietary habits with a few extra hours at the gym.

To achieve a sensational bottom, like those Hollywood celebrities with big butts, you have to start with identifying your goal. If your butt is flat as a board, your diet should be high in proteins and  fats to give your body fuel to build muscle mass that will add to your curves.

It might be tempting to eat everything you see if you’re looking to add bulk, but trust me that will only make you gain empty weight in all the wrong places. If you’re merely looking to tone and tighten, substituting your diet with healthier alternatives will help you cut back on the calories.

The good news is being on a butt-boosting diet doesn’t mean you have to deprive yourself of food. You will still be consuming tasty food in filling servings. It won’t mean you have to break the bank as well. Foods that will help you get a bigger butt butt are usually inexpensive and easily available.

Read on for the components of a healthy diet that will have you shaking that healthy booty in no time.

What to Eat to Get a Bigger Butt - Salmon and string beans with Couscous

Can Certain Foods Help You Get a Bigger Butt? Start incorporating these foods in your diet to find out.

Healthy Fats

Since you will be building muscle, you can’t deprive yourself of fat. But this doesn’t mean any kind of fat will do. Focus on consuming healthy fats such as avocados and nuts.

Fatty foods generally contain about twice as much calories per serving size than protein, so be sure to consume in moderation.

One easy way to add healthy fats to your diet is to make a daily smoothie with avocado and a tablespoon of coconut oil – they’ll fill you up on (vegan) healthy fats and the coconut oil will also rev up your metabolism and help fight belly fat. Double win!

(Good) carbs are also crucial since they help fill you up so that you have steady energy levels throughout the day and don’t get those annoying hunger cravings that make you make bad food choices.

So stock up on healthy carbs like quinoa, sweet potatoes, and whole grain bread to your diet as well. Avoid over-processed stuff such as canned goods and white bread since they fatten you up while providing very little booty-building nutrition.

Protein

Also serves as fuel for your muscles, it is integral you consume a fair share of protein when you are looking to build a better butt. To optimize muscle growth, load up on lean proteins such as skinless chicken, turkey meat, or fish. Eggs and dairy are also simple, perfect ways to add more protein into your diet.

If you constantly find yourself going without protein (for lack of time or otherwise), just add a good protein powder to your daily routine. We recommend whey protein but if you’re vegan/vegetarian, hemp protein powder is great also.

Now that you know the basics of a diet that results in a better butt, here’s a sample meal plan to help you on your way. There are options for snacks in case you need to supplement between meals or you need energy for particularly punishing workouts. Just remember to take note of your portions and to eat in moderation.

Day 1

Breakfast (approximately 250 calories)

High fiber cereal with almond milk and a handful of berries

Lunch (approximately 350 calories)

Lentil Salad with onions, celery and orange slices

Dinner (approximately 400 calories)

Salmon and string beans with Couscous

Snacks (approximately 100 – 200 calories)

  • 1 medium pear with 2 oz of ricotta cheese
  • A handful of Pistaschio nuts

Day 2

Breakfast (approximately 350 calories)

Egg omelette with ricotta cheese and pineapples

Lunch (approximately 350 calories)

Blackbean soup and a side serving of green salad

Dinner (approximately 400 calories)

Center-cut porkchop and baked apple wedges

Snacks (approximately 100 – 200 calories)

  • 1/2 sliced apple with 2 teaspoons of peanut butter
  • Tortilla chips with bean dip

Day 3

Breakfast (approximately 250 calories)

Pita stuffed with two scrambled egg whites and avocado

Lunch (approximately 350 calories)

Roasted Chicken and Chickpea salad

Dinner (approximately 400 calories)

Flank steak with baked sweet potato

Snacks (approximately 100 – 200 calories)

  • 1 cup of greek yogurt
  • Celery Sticks with hummus dip

Day 4

Breakfast (approximately 250 calories)

Chopped turkey sausage and scrambled egg white wrap

Lunch (approximately 350 calories)

Grilled Chicken and half a cup of hummus with pita bread

Dinner (approximately 400 calories)

Baked Tilapia with Tomato and Onion Salad

Snacks (approximately 100 – 200 calories)

  • A large hardboiled egg
  • 1 oz of Dark Chocolate

Day 5

Breakfast (approximately 250 calories)

A bowl of oatmeal with banana slices

Lunch (approximately 350 calories)

Whole grain sandwich with avocado, tomato, spinach and corn filling

Dinner (approximately 400 calories)

Chicken Fajitas

Snacks (approximately 100 – 200 calories)

  • A cup of skimmed milk
  • Carrot Sticks

Day 6

Breakfast (approximately 250 calories)

2 pieces whole-wheat toast with a pat of organic peanut butter

Lunch (approximately 350 calories)

Veggie Burger

Dinner (approximately 400 calories)

Grilled Chicken Breast with Quinoa and Broccoli

Snacks (approximately 100 – 200 calories)

  • Rice crackers with Salsa
  • Baked Potato with 1/2 teaspoon of non-fat sour cream

Day 7

Breakfast (approximately 250 calories)

Ricotta Cheese and Fruit Parfait

Lunch (approximately 350 calories)

Grilled Chicken and Goat cheese wrap

Dinner (approximately 400 calories)

Turkey meatballs with Arugula side salad

Snacks (approximately 100 – 200 calories)

  • 3 cups air-popped popcorn
  • 1 glass of coconut water

Want a full nutritional guide to the best foods for your booty? Check out the 30/30 Bubble Butt program – you’ll find out exactly how much of what foods to eat, what to eat before and after your workouts, how to choose the best booty-building foods, as well as quick and easy recipes and food hacks that show you how to get booty-boosting nutrition in as little as 5 minutes​!

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