Bulking isn’t just about lifting heavier weights—it’s about eating smarter. To gain muscle mass, you need to consistently eat more calories than you burn and give your body the nutrients it needs to build size and strength. According to performance dietitians, the key is choosing foods that are calorie-dense, protein-rich, and nutrient-packed to help you bulk up without adding unnecessary fat.
Below are the top eight bulking foods recommended by registered dietitians Julia Long and Ana Reisdorf. Whether you’re clean bulking with whole foods or simply trying to meet your daily macros, these are the go-to staples to power your gains.
What’s the Deal With Clean vs. Dirty Bulking?
Some people divide bulking into “clean” and “dirty” approaches. Clean bulking involves increasing calorie intake with whole, nutrient-dense foods like lean meats, complex carbs, and healthy fats. Dirty bulking typically means eating anything in large quantities—including fast food, processed snacks, and sugary treats—to gain weight quickly.
“Real foods offer micronutrients that support muscle function and reduce inflammation,” says Long. Reisdorf adds that while dirty bulking can be effective short-term, it often results in unwanted fat gain. The bottom line? Bulking works best when your calories come from whole, quality foods.
The 8 Best Bulking Foods
1. Bananas
Bananas are a fast, affordable energy source. They provide quick-digesting carbohydrates and potassium—an essential electrolyte for muscle function. Eat them before a workout or add them to smoothies for extra calories without much prep.
2. Sweet Potatoes
These complex carbohydrates deliver sustained energy and are packed with vitamin C and beta-carotene to support immune health. Long notes that sweet potatoes are a staple for long training days and meal prep due to their versatility and nutrient density.
3. Red Meat
Lean cuts of red meat like sirloin and ground beef are rich in protein, iron, and B12—all of which support muscle repair and energy production. “Red meat helps with recovery and maintaining strength during intensive training phases,” says Long.
4. Greek Yogurt
Choose full-fat, unsweetened Greek yogurt for maximum protein and calorie content. It also delivers calcium for bone strength and probiotics for gut health. Add fruit or nuts to turn it into a muscle-friendly snack or dessert.
5. Chicken
Chicken breast is a bulking classic. It’s high in lean protein and low in fat, making it ideal for increasing protein intake without overloading on excess calories. It’s easy to meal prep and fits into nearly every macro plan.
6. Quinoa
Quinoa offers both carbs and a surprising amount of plant-based protein. It’s also a complete protein source, meaning it contains all nine essential amino acids needed for muscle growth. Use it in place of rice or pasta for added variety and nutrients.
7. Nuts and Nut Butters
Nuts like almonds, cashews, and walnuts are loaded with calories, healthy fats, and protein. “They’re easy to snack on, calorie-dense, and provide antioxidants that support recovery,” says Long. Nut butters are perfect for spreading on toast or blending into shakes.
8. Eggs
Eggs are an efficient way to meet your daily protein goals. They’re also rich in choline, which supports muscle and nervous system function. Long recommends adding multiple eggs to scrambles or omelets to easily boost calorie and protein intake.
Gaining muscle takes time and effort—but eating the right foods makes it easier. Build your meals around these dietitian-approved bulking staples to fuel your workouts, recover stronger, and hit your size goals without unnecessary fat gain. Remember: lift heavy, eat smart, and stay consistent.
