How to get a bigger bum naturally with these 14 Foods

How to get a bigger bum naturally with these 14 Foods

How to get a bigger bum while eating? Check this blog post to learn about foods that will help you to grow your glutes naturally.

Can’t get enough of food? Same! 

Want to try out a few other options to work those muscles? We relate! 

Ready for another list of healthy options to take your glutes to the next level? Let’s dive in! 


No time wasting this time around, here are another fourteen foods to eat to maximise those glutes! 

If you’re yet to read our first list, you can find it here. 


⦁ Spinach 

You know what we’re talking about, those leafy greens that shrink to a quarter their size when you cook them? Well, turns out size really doesn’t matter when it comes to these greens, because they are packed with all kinds of juicy vitamins and minerals. 

how to get a bigger bum
Adding spinach to your diet will help to reduce cholesterol and protect you from chronic diseases. Plus, it will keep you satisfied for longer, which means you won’t be tempted by those sweet treats and junk food. 

⦁ Lean Ground Beef 

Beef can be a tricky one, but if you buy the right stuff, the protein you’ll find in it is out of this world! Make sure to get the lean ground beef, which you can turn into meatballs or add to soups for flavour, and remember to cut off any excess fat that you find. 

⦁ Mushrooms 

Hands up if you’re vegetarian? Hands up if you’re vegan? Do we have the protein punch for you! That’s right! Mushrooms are rich in protein, and low in calories and they can be added to just about any dish you can think of. 
Soup, check. Salads, check. Wraps, check. Stir-fry, check. Curry, check. Bolognese, check. Pizza, check. Sorbet…okay, maybe not everything, but you get the idea. 

⦁ Legumes 

What are legumes, you might be asking? Honestly, we don’t really know the specifics. All we know is they’re a great source of protein, vitamins, and minerals, and they’re rich in dietary fibre, which is crucial for your body’s energy.

Lentils and beans fall into this category, and you can bet that there are plenty of varieties. We could spend all day listing them, but we’ll be nice, and just give you a few. Yellow Lentils, whole lentils, kidney beans, peas, snow peas, red, green, and black lentils, snap peas, and garbanzo beans, just to name a few. 

⦁ Cottage Cheese 

Another food item that’s packed with protein, it’s yummy, and it’s good for you. One hundred grams of cottage cheese contains roughly, about eleven grams of protein. And because it’s made of milk, it’s a great source of the calcium that many adults lack in their diets these days. 

It’s perfect in wraps, sandwiches, quiches, salads, etc. 

⦁ Quinoa 

Oh yes, we went there, we put it on our list. It’s the food all the health bloggers are raving about and for good reason. 

Quinoa is a superfood, and with that name comes the expectation that it will do great things for you, and trust us, it will! It’s loaded with essential amino acids, names you can’t pronounce and are likely to forget, like tryptophan, cysteine, isoleucine, and phenylalanine, and it’s got plenty of protein and dietary fibre. 

It will keep you full for longer, as well as rejuvenate and rebuild muscles. 

You probably already know a dozen recipes for this powerhouse food, but just in case, try adding it to your salads, soups, and smoothies, for all the benefits, and all the Instagram photos. 

⦁ Tofu and Soy Chunks 

Have you ever wondered what tofu actually is? Well, it’s basically soy milk that has gone through the same process that regular milk goes through to make cottage cheese. It’s soy cheese! Doesn’t that make it sound so much more appealing? 

Tofu is a great source of protein, while soy chunks are like that bodybuilder you see in the gym, with over six times the amount of protein in them. 

You can add both to your salads, sandwiches, and wraps, or try putting them in a curry for a bit more of a creamy taste. 

⦁ Brown Rice  

What makes brown rice, brown? I’ll tell you! 

Brown rice has a thin layer of outer covering known as bran. This bran is loaded with healthy fats and fibre, so choosing brown over white does have that added benefit of leaving you feeling full for longer. However, don’t feel pressured to choose, white rice also has excellent health benefits, as long as it’s eaten with lots of great veggies, like spinach!

⦁ Plain Greek Yogurt 

One of the most versatile snack options of all time, plain Greek yogurt can be eaten with fresh fruit, granola, oats, quinoa, etc. It can be frozen for a cold treat in summer or mixed into your smoothies. It’s a great source of good bacteria, protein, and calcium. It helps improve digestions and promotes muscle growth

how to get a bigger bum

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⦁ Pork 

As the Australian’s say, “get some pork on your fork.” 

This one’s a bit of a no brainer really, but pork tenderloins are high in protein, and as we all know, protein is great for building lean muscle mass and improving that metabolism of yours. 

It’s perfect for dinner any day of the week!

⦁ Almond Butter 

If you’re looking for an alternative to butter or margarine, look no further than almond butter. It’s got all the healthy fats that your body needs in its diet, plus the added bonus of protein. You will feel fuller with this alternative, it will prevent you from accumulating all of that unwanted body fat. 

Plus, it tastes amazing! (At least, that’s our opinion)

⦁ Turkey 

Like all other meats on this list (and our other list), turkey is a rich source of protein. However, unlike other red meats, turkey has lower calories and less saturated fats. 

It goes great as kebabs, or with a salad, or if you want to feel like an American on Thanksgiving! 

⦁ Hemp Seeds 

These little seeds will give you the energy needed for that big glute workout. They come from the hemp plant and are a great source of healthy fats, omega 3, and protein. 

If you’re struggling with ideas of how to incorporate this into your diet, try grinding them and adding them to your smoothie, or make hemp seed energy bars at home. Here’s a great vegan, no-bake recipe for those!

⦁ Chicken Breast 

Good, old fashioned, chicken. As the last thing on our list, you can’t go wrong with it. Skinless chicken will keep your calories down, and your energy levels high, and its uses are as limitless as the age-old question. 

What came first, the chicken or the egg? 

how to get a bigger bum

We’ll let you ponder that over your next protein-packed meal!

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