The 4 Foods You Need To Eat To Grow Your Butt


what foods make your butt bigger

One of the questions I get asked all the time is what foods make your butt bigger. I mean, it's probably the reason our Nutrition Guide to Building That Booty is one of our top blogs of all time.

And girl, I get it. If you're going to sweat through those squats and lunges, you want to make sure you get the most bang for your buck! That's what our Hot Body Meal Plan is all about, so if you haven't already grabbed it, I totally recommend it. Seriously, I've spent so much time building this plan so it fuels your workouts and your results post-workout — all while making sure you get super delicious meals and plenty of snacks!

Plus, right now, if you buy the HBMP, you get our Cutie with a Booty ebook for free (yay!). It's literally loaded with butt-specific tips to make sure you get seriously impressive results from this Booty Challenge!

But if you're hungry to build that booty right now, let's talk about what foods make your butt bigger. First, I want to quickly go over my earlier recommendations. Then, I'm going to give you four ALL-NEW suggestions to help that peach look extra peachy.

What foods make your butt bigger

Okay, obv a lot of you have already seen my blog from last winter about foods that make your butt bigger. But just in case you haven't, here's a quick list of my top picks:

  • Eggs
  • Nuts
  • Protein powder
  • Chickpeas
  • Lean meat
  • Salmon
  • Chia seeds
  • Plain Greek yogurt
  • Brown rice
  • Spinach
  • Hemp seeds

Seeing a trend here? It's all about quality proteins, complex carbs, and healthy fats. These things are gonna give your body the building blocks it needs to create a super sweet booty!

Pre-workout Fuel

Eat your pre-workout snack between 30mins - 3hrs before you get sweating. The goal here is to get plenty of healthy carbs and proteins.

  • An apple or pear with a tablespoon of nut butter
  • Greek yogurt with granola and berries
  • Oatmeal with blueberries and one tablespoon of nut butter

Post-workout Fuel

Eat these within 30 minutes of your cool-down. Again, post-workout protein and carbs are the key to replenish glycogen and help your muscles repair.

  • A slice of toast with a tablespoon of nut butter and a half a sliced banana
  • A smoothie with a cup of your milk of choice, a cup of ice, a scoop of LSF protein powder, 1 frozen banana, and 1 tbs of nut butter
  • Scrambled eggs with a quarter of an avocado on a whole-wheat or grain-free wrap

#1: Flaxseeds

As far as what foods make your butt bigger, you'll probably notice that I mention seeds a bunch. And that's because they're a great source of protein, fiber, and healthy fats.

For real, flaxseeds are such an easy way to get more protein into your diet so your body has what it needs to build muscle in that butt. Just two tablespoons (about 21 grams) of flaxseeds give you 4 grams of clean, plant-based protein. Throw them in a smoothie or sprinkle them over a salad or a bowl. They're so easy to incorporate and can help you up your protein intake without having to cook or chop a single thing!

#2: Quinoa

Another protein-rich food, quinoa is so awesome for you. It has a ton of essential minerals, plus it's a complete protein. That means that it has all nine essential amino acids that your body can't make by itself. These amino acids help your body build muscle, so it's no wonder quinoa makes my list when asked what foods make your butt bigger! Try out this delish pumpkin quinoa recipe!

#3 Plant Powered Protein

Protein is the building block to muscles so if you want to shape and grow that booty, you're gonna need a lot of it. There are so many great ways to get protein like the foods above, but the easiest way is by adding plant protein into your day.

If you're not sure what type of protein is best or how much you need Get all the details here

#4: Sweet potato

Remember what I was saying about complex carbs? These are the slow-burning fuels your body needs to give you a ton of energy!

And sweet potato is a rockin' complex carb. Basically, your body stores it as glycogen so it can use it during your workouts to keep you pumped up. And then, your body can use it to help with your recovery and muscle building. So sweet potato can help you crush your workout and get your best booty results from it! Obvi, then, it has to go on the list of what foods make your butt bigger. One of my favorite sweet potatoes recipes is this almond butter sweet potato in the Hot Body Meal Plan. Major yum.


You've got a lot of options here, babe! Try working a few of the foods I mentioned here into each meal and your booty's going to be looking so insanely good!

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