Blog Nutrition What Foods Help You Get Thick: Simple Dietary Tweaks To Round Out Your Booty

What Foods Help You Get Thick: Simple Dietary Tweaks To Round Out Your Booty

what foods help you get thick

Perhaps it happens to you too, post after post you are reminded,  all over your Instagram timeline or explore page – girls in tight biker or gym shorts with round, high sitting booties living the good life, telling you to do 100 squats a day to look like them, hmm right. But wait, have you ever thought that a perky booty could also be the result of the foods you eat? If so, what foods help you get thick? You will be surprised to find out that your perky butt foods have been sitting in your pantry and fridge all along.


Since the early 2010s – and thanks to some popular reality TV stars – having a bigger and high sitting butt has continued to gain popularity. Hashtags such as #thick, #slimthick have taken over our timelines, and honestly we all wish that we could get that look.

The good news is that you do not have to break the bank or sell your soul to pay a surgeon to give you a Brazilian butt lift (BBL), liposuction and fat transfer to your thighs as the only option for you to achieve this very desirable look. Getting a bigger and perkier butt as well as thicker thighs to match is something that can be easily done at home

How Can Foods Help You Get Thick?

The thought of how foods could help you get thick can be quite confusing when you think about your butt in terms of flesh and fat. What most tend to disregard is that the butt is also made up of muscles. The primary ones being the gluteus maximus, gluteus medius, and gluteus minimus (10), and they all lie under a layer of fat. When thinking about what foods to help you get thick, you should realize that some food options are helpful with increased muscle recovery and growth as well as aiding the increased fat in the buttocks, resulting in giving you the thick bum of your dreams.

What Are Some Kinds Of Foods That Help You Get Thicker?

Here are some foods that you should often consume to ensure that your booty will continue to get bigger and plumper:

what foods help you get thick


Spinach is a low-calorie dark leafy green vegetable that is considered a superfood as it contains numerous minerals. This vegetable is packed with protein, calcium, Vitamin K, iron, magnesium, Vitamin A, phosphorus, potassium, fiber and folate (5).

Apart from this, spinach also has a naturally occurring steroid known as ecdysterone. Research has shown that consuming this supplement leads to an increase in muscle mass and higher sports performance (11). This means that you can grow your butt muscles thanks to the phytosteroid in spinach. However, this does not mean that you have to look for this supplement all by itself at your closest pharmacy. Just simply opt for increased spinach intake by having it in your sandwiches, salads, eggs, and smoothies.

what foods help you get thick


Salmon is a great food option for anyone wishing to maintain, lose or gain weight. Nutrition-wise, it is rich in proteins, healthy fats, protein, and is free of carbs, sugar and fiber (9). However, when it comes to building your glutes, your body really needs the Omega-3 fatty acids that are in this fish.

When consumed, these fatty acids have an incredible impact on your skeletal muscle mass in that they help strengthen and increase them in size (13). They also help to prevent muscle loss which means that all your gains in the booty region will remain in the booty region even when you go for a while without working them out.


Eggs are top among the favourite foods for bodybuilders due to their impressive nutrition facts. One egg has about 7 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat, lutein, iron, minerals, zeaxanthin, vitamins, and carotenoids (4).

In 2017, a study found that people who consume about 18 g of protein from eggs (whole or just white) after a workout can build muscle quite well. For better protein synthesis in the muscle, it is also advisable to eat the whole egg as opposed to just egg whites as most people tend to do (18). In light of this, eggs should certainly be on your list of what foods to help you get thick.

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what foods help you get thick


Common legumes include mung beans, chickpeas, peas, lentils, kidney, lima, black and soybeans. These foods are high in proteins and healthy carbs. They also provide your body with minerals such as magnesium, potassium, calcium and iron, among others.

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When it comes to growing your booty, legumes are perfect due to their high quantity of protein. A high protein intake increases your muscle gains and strength, especially when combined with resistance or weight training (3).

Brown Rice

Athletes might choose white over brown rice (14), but this is because they need way more carbs than an average person at your local gym. Since you don’t have the same daily energy needs as professional athletes have, brown rice would be better for you.

When it comes to growing your bum, having some of this rice before an exercise may be beneficial. This is because it has branched-chain amino acid (BCAAs), which reduces muscle damage, muscle fatigue and helps with muscle recovery (8). Brown rice is also an excellent source of protein (1) which, as we know, is great for muscle growth.

foods that help you get thicker

Nuts Or Nut Butter

These come in different types such as pistachios, walnuts, almonds, cashews, pecans, macadamia nuts, peanuts and hazelnuts. Not only do they contain healthy fats, fiber and minerals like calcium, iron, magnesium, and phosphorus, but they are an amazing source of plant-based proteins (17). Due to their protein content, they can help boost growth in your glutes.

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Chicken Breast

3 oz (85 grams) of skinless, boneless chicken breast has 133calories, 3 g of fat, 27  g of protein, and 0 g in fiber and carbs. It also has selenium, phosphorus, vitamin B6, and niacin (2). Due to the high protein content of the breast, it makes it a great option for a post-workout meal as it leads to an increase in muscle mass (12).

what foods help you get thick

Whey Protein

Most fitness enthusiasts have a massive jar of one kind of protein powder or other in their cupboards. As the name suggests, this is a great source of protein. Combined with working out, whey protein helps improve muscle protein synthesis and promotes the growth of lean tissue mass (16); both of these things greatly contribute to booty growth.


If you do not like rice, then quinoa is your next best option. 1 cup (185 g) of this grain has about 8 g of protein. Not only is it high in protein, but like salmon, it also has a wide range of amino acids. Quinoa is also a great source of iron, magnesium and manganese with help with development, healthy metabolism and muscle metabolism (6).


This is a favourite among vegans who want to derive all their proteins from plants. 81 g of this soy-based protein has 8 g of protein, 2 g of carbs and 4 g of fat (15). Besides the valuable plant-based protein, tofu has other health benefits. Eating tofu lowers cholesterol levels, the risk of heart disease and high blood pressure. Also, tofu contains isoflavones, specific substances with many beneficial effects. One of them is the reduction of chest and prostate cancer risks. Finally, tofu reduces the risk of type 2 diabetes.

what foods help you get thick


Flaxseeds are becoming more and more popular and are considered an emerging superfood. Let’s look at the benefits of flaxseeds and their ability to contribute to booty growth. First, flaxseeds are high in omega-3 fatty acids. There aren’t that many plant sources of these essential compounds. Flax seeds are one of those rarities. They contain ALA acid, one of two fatty acids that the human body cannot produce and which must be consumed with food. This acid has been linked to lower cholesterol levels and inflammation, and a lower risk of heart disease. Secondly, flaxseeds are high in protein. Eating the protein in flaxseeds doesn’t just lead to muscle growth. and, accordingly, the larger size of your hot butt, but also improves immunity and prevents the formation of tumors. 

Pumpkin Seeds

Pumpkin seeds are another superfood to include in your diet if you strive to tone up your booty. First, pumpkin seeds are high in antioxidants such as vitamin E and carotenoids. These antioxidants reduce inflammation and improve your immunity. Secondly, pumpkin seeds are quite high in protein, which, as you know, is very important for muscle building. Thirdly, there is a lot of magnesium in pumpkin seeds. Most people don’t get enough magnesium from their diet, and this mineral is very important for many processes in your body. For example, magnesium controls blood pressure, reduces the risk of heart disease, builds and strengthens bones, and regulates blood sugar levels. What matters to your tight butt is that magnesium affects metabolism and improves muscle function. Plus, it is after physical activity that your body especially needs magnesium. So, if you’re asking what foods help you get thick, pumpkin seeds are right at the top of the list.

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Foods With Amino Acids: 9 Healthy Options That Every Healthy Eater Should Know About

health food


Avocados are one of the most popular superfoods today, and for good reason. This fruit is primarily high in healthy fats, but it also contains other nutrients you absolutely need for making your booty grow. First, avocados are high in antioxidants, which reduce inflammation and protect your cells from toxic free radicals. Plus, and this is important for the topic of this article, these antioxidants reduce muscle damage and speed up the time it takes you to recover from a workout. Secondly, avocados are high in fiber, which is essential for the intestines to function properly. Third, avocados raise good cholesterol and lower bad cholesterol, lowering the risk of heart disease. Finally, avocados are high in potassium, a mineral that is involved in muscle growth. So if you ask yourself what foods help you get thick, you certainly need to add avocado to your shopping list. 

Greek Yogurt

Greek yogurt is the best type of yogurt you can find to grow a bigger butt. First, Greek yogurt contains far more of the essential proteins than any other type of yogurt. Second, Greek yogurt is high in calcium, which strengthens your bones and muscles. What’s more, calcium protects you from high blood pressure and reduces the risk of cancer. Greek yogurt also contains a lot of potassium, which, as you know, is essential for muscle growth. It is important to know how to choose good Greek yogurt to increase the efficiency of your workouts without gaining extra pounds. The unobvious part here is the fact that low-fat or non-fat Greek yogurts may actually be more harmful than fatty ones. That is because they often contain more sugar than ordinary ones. So choose your Greek yogurt carefully and read the labels. A safe choice is plain, fatty yogurt without additives.

what foods help you get thick

Cottage Cheese

High protein foods are generally known to be beneficial for muscle growth. But few people know that there are proteins that will help you grow your booty even more efficiently than others. This combination of nutrients is found in cottage cheese. This product is extremely popular among bodybuilders. First, it is very high in protein. But the story doesn’t end there – cottage cheese contains a special milk protein called casein. Casein is absorbed more slowly than whey protein. As a result, while being equally effective in terms of muscle growth, casein makes muscle breakdown less likely. Besides, casein improves muscle growth through slower absorption of amino acids. Aside from those special properties of cottage cheese, it also contains a lot of calcium, selenium and phosphorus. What foods help you get thick? Buy a package of cottage cheese and you won’t be disappointed.


Yes, milk will help your butt get bigger. And not the low-fat or skim milk version either, For rounder firmer butt, whole milk is the way to go. When consumed after working out, it helps build muscle through boosted muscle protein synthesis (7). As with the all the other foods mentioned already, the foods you should consume to get thick must be healthy and full of proteins, which as discussed will help with muscle gains.

Read More: Can Soy Milk Make You Gain Weight? Health Facts About This Popular Plant-Based Milk

What Foods Can You Eat To Get Thicker Thighs?

The same types of foods that you would consume to get a bigger butt are the same ones that are required for thicker thighs. Foods and meals which are high in protein should definitely be your go-to for thicker thighs and a rounder butt.

Diet Plan For A Bigger And Rounder Buttocks

If you are confused about how to incorporate the above foods into your diet, don’t be. The best thing to do is to first get rid of all the unhealthy foods that are not beneficial to your booty growth and replace them with these healthier options. After that, you can easily tailor your everyday meals as you incorporate these foods to help you get thick.

Here is a quick one-day meal plan to get you started. First of all remember that you should always try to eat within your total recommended calorie intake for those gains in your booty. It is always best to, at first, meet with a dietitian or use a fitness or calorie counter app to ensure that you are not under or overeating. Make sure to adjust these meal options and quantities to suit your needs.

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Protein banana pancakes, scrambled eggs and a cup of unsweetened coffee

For the pancakes – 1 cup of your favourite protein powder, 1 banana (preferably an overripe one), 1 whole egg. Blend them all together into a smooth batter. You can add some water to achieve your desired consistency.


After workout protein shake

1 scoop of protein powder with some water.

foods that help you get thicker


Oven-baked chicken breast and veggies

Place your assorted vegetables in a pan with your chicken and let them bake together. Your vegetables can include options such as carrots, broccoli, sweet potatoes and onions


110 g of Greek yogurt and 1 tbsp of almond butter

Mix these two in a bowl and enjoy. You can choose to add in some honey as a sweetener if you please.


Avocado and salmon salad

For the salmon – 3 tbsp olive oil, 2 tbsp lemon juice, 1 tbsp chopped parsley, 2 tsp minced garlic, 1 tsp dried oregano, 1 tsp salt, 500 g skinless salmon fillets and some black pepper to taste.

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

If you are unsure of how to count your calories or are worried about an underlying health condition, please make an appointment with a doctor or a dietitian to get the best advice on your way forward.

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what foods help you get thick

How To Gain Weight In Your Buttocks And Thighs?

For you to grow a bigger butt and those thighs also, you will need to eat more to fuel your muscles gain. Please note, however, food alone will not give you the desired results. You will be required to do workouts too in order to grow the muscles that make up your booty and the muscles of the thighs, plus burn off any extra calories.

Here are some fantastic workouts that will give you those lovely Instagram worthy thighs and butt. As a common practice, take time to speak to your doctor before attempting any of the booty building workouts below

The Basic Squat

  1. Stand with your feet shoulder-width apart, resting your arms straight down at your sides.
  2. Bracing your core and keeping your chest high, begin to push your hips back while bending your knees as if you are going to sit down.
  3. Ensure that your knees do not cave in and when your thighs are parallel to the floor, pause for 2 – 3 seconds.
  4. Push up evenly through your whole foot back to the starting position.
  5. Do this up to 20 reps.

Side Step Squats

  1. Begin by standing with your feet together.
  2. Then, with your right foot, take a wide step out to the right and squat down.
  3. As you straighten the legs, step your right foot back in.
  4. Repeat on the same on the left side
  5. Try doing this at least 20 reps on each side for one set.

Reverse Lunges

  1. Stand upright, with your hands at your hips.
  2. Take a large step backward with your left foot and lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle.
  3. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted.
  4. Return to standing by pressing your right heel into the floor and bringing your left leg forward to complete one rep.
  5. Alternate legs, and step back with your right leg.
  6. Do this 10 to 20 reps on each side.

Jump Squats

  1. Stand with your feet just wider than shoulder-width apart, toes turned slightly out.
  2. Tighten your core and squat down with your weight in your heels. Make sure that your knees do not go over your toes and the spine is in a neutral state.
  3. When you hit the bottom of your squat, squeeze your butt tight and drive hard through your legs and heels as you launch straight up, pelvis forward, pushing off your toes at the last moment of contact with the floor.
  4. Land softly, and use your momentum from landing to go right into your next squat. That’s one rep.

Squat Pulses

  1. Stand with your feet about shoulder-width apart with your hands together out in front of you in a ‘prayer position’.
  2. Squat down partially, about a quarter of the way down as you would normally do for a squat. This is your start position
  3. Start pulsing up and down, by lowering your butt up and down about 6 inches or so. Be sure you are always in the squat position and never standing up during the exercise.
  4. After every two pulses go back to the start position. This counts as on rep.
  5. Try doing this about 15 reps. You can do this up to 20 reps if you feel up to it.
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Curtsy Lunges

  1. Start by standing with your feet hip-width apart and place the hands on your hips.
  2. Take a big step back with your right leg, crossing it behind your left. Bend your knees and lower your hips until your left thigh is nearly parallel to the floor.
  3. Keep your torso upright and your hips and shoulders as square as possible to the wall in front of you.
  4. Return to the start position and repeat the movement on the other side.

Side Lunges

  1. Stand with your feet parallel facing forward and hip-width apart.
  2. Brace your core and slowly step to the right side keeping your weight on your heels.
  3. Bend at the hips, pushing them backwards while simultaneously shifting your weight towards the right foot. Your left leg should be near to, or at full extension with the knee and your body weight should still be distributed into the right hip.
  4. Exhale and push off firmly with your right leg, returning your body to your starting position.
  5. Repeat the movement for the opposite side and aim for 20 lunges on each side.

Squats With Side Kick

  1. Stand with your feet wider than hip-width apart with your toes slightly turned out, enough to allow your knees to track over your toes.
  2. Bend your arms, your hands in fists held below the chin or in a simple prayer stance. Squat down to a 90-degree angle at your knees while keeping your chest up and core tight.
  3. As you come up, kick your left leg up as high as you can before returning to the starting position.
  4. Squat back down and as you come up kick up your left leg.
  5. Repeat these movements until you do 20 reps on each side.

Lunge Pulses

  1. Start with your feet hip-width apart and hands on your hips.
  2. Step your right foot forward, taking a wide forward stance with both feet pointing forward and your left heel lifted off the ground. Bend your knees, lowering until each leg forms a 90-degree angle.
  3. From this position, simply lift the knee from the ground to about six to 10 inches off the ground and return it to the ground in a repeated fashion.
  4. Instead of counting reps, set a 15 to 45 second timer for each leg.

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Donkey Kicks

  1. Start on all fours with your knees hip-width apart, hands under your shoulders, neck and spine neutral.
  2. Bracing your core, begin to lift your right leg with a backward rotation, knee staying bent, foot staying flat, and hinging at the hip.
  3. Use your glute to press your foot directly toward the ceiling and squeeze at the top of this movement. Ensure that your pelvis and working hip stay parallel with the ground.
  4. Return to the starting position.
  5. Complete 20 reps on the right leg before repeating the movement on the left side.

Glute Bridges

  1. Lie on your back with your hands at your sides, knees bent, and feet flat on the floor under your knees.
  2. Tighten your abdominal and buttock muscles by pushing your lower back into the ground before you begin raising your body section with a push-up.
  3. Raise your hips to create a straight line from your knees to shoulders.
  4. Squeeze your core and pull your belly button back toward your spine.
  5. Hold for 5 to 10 seconds, and then return to your starting position.
  6. Try doing this 15 to 20 times for one set.

Single-Leg Deadlift

  1. Stand on right leg with left leg slightly back behind body, toe pointed and resting on the floor, right arm on hip, and left arm extended straight down at side
  2. Engage your abs and slowly lean forward, lifting your left leg straight back behind your body and lowering your torso toward the floor until both are parallel to the ceiling and your left hand is almost touching the ground. 
  3. Drive into the right heel to return to the starting position. 
  4. Repeat 15 times on each side. 
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Hydrants With Leg Extension

  1.  Start on all fours with your knees hip-width apart and your wrists stacked over your shoulders. 
  2. Keeping your knees bent at a 90-degree angle, lift your right leg out to the height of your hips, then extend your raised leg straight out to the side.
  3. Pause before bending your knee again and bringing your leg back to the starting position to complete one rep. 
  4. Perform for 60 seconds.


  1. Start on all fours with your knees hip-width apart and your wrists stacked over your shoulders. 
  2. With a pointed toe, extend your right leg and reach the foot to the ceiling. Slowly lower your leg to tap the ground.
  3. Squeeze your glutes while lifting your leg back to the starting position, then lower your leg to tap the floor about a foot to the left of your kneeling foot. 
  4. Return to the beginning position to finish the rep. 
  5. Repeat for 60 seconds. 

Bear Plank Leg Lifts

  1. Start in a plank position with your shoulders stacked above your wrists and your body in a straight line between the top of your head and your heels.
  2. Lift your right leg and bend the knee 90 degrees, bringing your heel toward your bum. 
  3. With a flexed foot, squeeze your glutes and raise your right heel toward the ceiling as high as possible. 
  4. Pause, then bring your right knee back to meet your left knee to finish the rep.
  5. Repeat for 60 seconds.

To make these workouts harder, try using a timer to time each exercise. This will make you push yourself harder and work out your muscles even harder. You can also use some added weights to help with your strength and endurance. Remember to drink plenty of water during and after exercise. It will aid muscle recovery and growth, and yield many other beneficial effects.

The Bottom Line

When it comes to what foods to help you get thick, high-protein foods should be high on your list. Proteins help in maintaining already existing muscle mass and promoting muscle growth, especially when combined with resistance training.

However, you must ensure that you do not overeat in any of the above meals. Control your overall diet and incorporate these foods slowly in your everyday life. After all, eating too much protein in your bid to get thicker can lead to all sorts of discomfort such as indigestion, dehydration, exhaustion, nausea, diarrhea and possibly weight gain.

If you are unsure how much of these foods to add to your diet, speak to a doctor and dietitian to find a healthy way to eat the right foods that help you get thicker.



This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. Amino Acid Composition of an Organic Brown Rice Protein Concentrate and Isolate Compared to Soy and Whey Concentrates and Isolates (2014,
  2. Chicken Breast Nutrition Facts and Health Benefits (2020,
  3. Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit (2019,
  4. Good Eggs: For Nutrition, They’re Hard to Beat (2004,
  5. Health benefits and nutritional value of spinach (2018,
  6. Health benefits of quinoa (2019,
  7. Is Milk Really Healthy for You? Learn the Facts (2015,
  8. Nutraceutical effects of branched-chain amino acids on skeletal muscle (2006,
  9. Salmon Nutrition Facts and Health Benefits (2020,
  10. Slideshow: How to Build a Better Butt (2020,
  11. Spinach supplement may increase muscle strength (2019,            
  12. The Effects of Beef, Chicken, or Whey Protein After Workout on Body Composition and Muscle Performance (2018,
  13. The Influence of Omega-3 Fatty Acids on Skeletal Muscle Protein Turnover in Health, Disuse, and Disease (2019,
  14. The Reason Athletes Eat White Rice Instead of Brown (2020,
  15.  Vitasoy USA Azumaya, Firm Tofu (2019,      
  16. What are the benefits and risks of whey protein? (2017,
  17. What are the most healthful nuts you can eat? (2018,
  18. Whole eggs better for muscle building and repair than egg whites (2017,
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