Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros, macro tracking, and more
FREE
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October 4, 2023
In the world of dieting, many people are attempting to lose weight. Some do it for better health, others for improved physical performance, and others to look better. However, there are other reasons to stick to a specific kind of diet.
For some, gaining weight is the goal. Naturally, many people would prefer to add muscle mass while limiting fat gain. Muscle tissue is healthy, burns fat even when you are not moving, provides greater strength, and can enhance your appearance. Athletes often desire to be larger and more muscular for better performance in their sport. To do so effectively, it's important to be aware of the best bulking foods for gaining muscle.
Foods for bulking need to be high in calories but this doesn't mean you can’t eat nutrient-dense foods. Foods that provide little nutrition and that are high in fat and sugar will pack on weight, however, the majority of the fats will likely be unhealthy such as trans and saturated fats.
Weight gained should ideally be primarily muscle and for this, protein is required. Proper exercise, especially resistance training should accompany a solid effort to gain weight. Eating more calories than are burned increases weight and exercise will cause the body to build muscle with the extra protein.
Check out our macro calculator to find a daily calorie recommendation that's tailored to you and your lifestyle! You can then use our Macro Meal Plan Generator to create a custom meal plan based on your macronutrient goals. There are a number of ideal foods for bulking that should be a part of a weight-gain diet.
Protein per 200 calories: 37.7g
Non-fat Greek yogurt has more protein than regular yogurt and can be eaten for breakfast, as a dessert, or in a smoothie. It also makes a great sour cream substitute for baked potatoes or tacos. A ¾-cup serving of non-fat Greek yogurt contains more than 16 grams of protein, 6 grams of carbs, and no fat. It should be one of the go-to bulking foods.
Protein per 200 calories: 32.3g
Fish in general is an excellent source of lean protein. Salmon contains fat, but it is in the form of omega-3 fatty acids which are excellent for heart and brain health. A 4-ounce serving of salmon contains over 23 grams of protein, 5 grams of fat, and zero carbs, making it one of the best of all bulking foods.
Protein per 200 calories: 28.2g
Chicken thighs are juicier and have more flavor than breasts. They can also be cooked in a variety of ways, eaten with many different sides, and combined in numerous dishes. One 4-ounce serving contains almost 28 grams of protein, 9 grams of fat, and no carbs. Chicken thighs should be one of the main meats in a weight-gaining diet.
Protein per 200 calories: 25.7g
Cottage cheese is a typical diet food that works for gaining as well as losing weight. A 1-cup serving has almost 24 grams of protein, 5 grams of fat, and 10 grams of carbs. It contains many essential amino acids for building muscle and is a favorite food of bodybuilders. Eating it just before bed helps your body add muscle mass overnight.
Protein per 200 calories: 22.7g
Beef is an excellent source of protein and calories. Leaner cuts such as 90% lean ground beef have less fat and ground beef is a versatile meat source. It can be made into burgers, meatballs, or meatloaf. A 4-ounce serving has almost 23 grams of protein, 11 grams of fat, and zero carbs. It's a delicious way to bulk up that can be used in several kinds of dishes.
Protein per 200 calories: 7.8g
Nut butters are great foods for weight gain, and peanut butter may be the best of all. A 2 tablespoon serving of this delicious, spreadable food contains 7 grams of protein, 15 grams of fat, and 8 grams of carbs. It can be eaten in a sandwich, spread on a banana, or used in a smoothie. When pressed for time, a quick spoonful does the trick.
Olive oil is not a food eaten on its own but it is great to cook with and makes a great base for homemade salad dressing. A single serving contains 14 grams of fat but no protein or carbs. Olive oil is calorie-dense and can help reduce cholesterol and inflammation, as well as prevent blood clots. It has too many health benefits to be left off the list of foods in a bulking diet.
Meal planning for a bulking diet can be challenging. The Prospre app can help you choose foods, and plan and track meals to stick with the right diet for adding muscle mass and gaining weight.
