The 35 Best Foods for Bulking
The 35 Best Foods for Bulking (Clean, Budget-Friendly & Plant-Powered)
Looking for the best foods for bulking so you can pack on quality muscle without loading up on empty calories? Selecting the right high-calorie foods can mean the difference between adding lean mass while minimizing excess body fat. Most evidence-based guidelines recommend eating about 300–500 extra calories per day (roughly 10 % above maintenance) to spur muscle growth without piling on unnecessary fat (Weight Gain Recommendations for Athletes and Military Personnel, 2022). If you'd like to go straight to the food recommendations, Jump to the food list.
Beyond Calories: Why Food Quality Matters for Bulking
Bulking is simple in theory—eat in a calorie surplus and lift heavy. However, the quality of the food you choose dramatically influences important outcomes:
- Muscle-protein synthesis: High-quality protein provides the amino acids required for muscle repair and growth, as detailed in a 2018 scientific review.
- Hormonal balance & recovery: Adequate carbs and fats help keep testosterone levels healthy and replenish glycogen, whereas chronic low-carb, very-high-protein diets can depress testosterone and elevate cortisol (Nutrition and Health, 2022).
- Digestive comfort: Consuming excessive amounts of processed, high-fat fast food can derail training sessions.
- Body-composition ratio: Choosing nutrient-dense calories increases the likelihood those extra pounds show up as lean mass; a DEXA scan can reveal exactly how your muscle-to-fat numbers shift during a bulk.
Quick Macro Targets for a Lean Bulk
A 2019 review in Sports compiles evidence-based macro ranges that support muscle gain while limiting fat spillover.
| Macro | Daily Target (per lb body weight) | Why It Matters |
|---|---|---|
| Protein | 0.73–1.0 g (≈1.6–2.2 g/kg) | Supplies amino acids for muscle repair & growth |
| Carbohydrate | 1.4–2.3 g (≈3–5 g/kg) | Replenishes glycogen, fuels intense lifting |
| Fat | 0.23–0.68 g (≈0.5–1.5 g/kg) | Supports hormones, adds calorie density |
For a deeper dive into macro math, check out The Basics of Macros.
Key Foods for Your Bulking Diet
Below you’ll find foods divided into four practical categories: clean staples, cost-effective staples, key plant-based picks, and a fourth section of strategic high-calorie options that can help hard gainers reach calorie goals but should be used sparingly when your priority is lean mass.
Nutrition data comes from USDA FoodData Central unless noted.
Clean Bulking Staples
Want to zero in on nutrient-dense bulking strategies? Check out our guide to Lean Bulk Essentials.
| Food | Serving (state) | Calories | Protein | Carbs | Fats |
|---|---|---|---|---|---|
| Skinless chicken thigh | 4 oz cooked | 235 | 25 | 0 | 11 |
| 93 % lean ground turkey | 4 oz cooked | 200 | 26 | 0 | 10 |
| Salmon | 4 oz cooked | 235 | 23 | 0 | 15 |
| Greek yogurt (2 %) | 1 cup | 150 | 20 | 8 | 4 |
| Extra-firm tofu | 3 oz raw | 80 | 9 | 2 | 5 |
| Steel-cut oats | ½ cup dry | 150 | 5 | 27 | 3 |
| Sweet potato | 1 medium baked | 160 | 3 | 37 | 0 |
| Olive oil | 1 Tbsp | 120 | 0 | 0 | 14 |
| Avocado | ½ fruit | 120 | 2 | 6 | 10 |
| Basmati rice | 1 cup cooked | 205 | 4 | 44 | 0 |
Cost-Effective Bulking Staples
Working with a tight grocery budget? Pair these staples with the tips in Meal Prepping: Strategies for Success to keep costs low without sacrificing gains.
| Food | Serving | Calories | Protein | Carbs | Fats | Approx. Price/serv* |
|---|---|---|---|---|---|---|
| Peanut butter | 2 Tbsp | 190 | 8 | 6 | 16 | ~$0.20 |
| Whole-milk powder | ¼ cup dry | 160 | 8 | 12 | 9 | ~$0.18 |
| Canned tuna | 5 oz can | 120 | 27 | 0 | 1 | ~$0.90 |
| Eggs | 2 large | 140 | 12 | 0 | 10 | ~$0.62† |
| Pinto beans | 1 cup | 190 | 12 | 34 | 1 | ~$0.50 |
| Pasta (semolina) | 2 oz dry | 210 | 7 | 42 | 1 | ~$0.25 |
| Banana | 1 large | 120 | 1 | 31 | 0 | ~$0.25 |
| Ground beef 80/20 | 4 oz cooked | 287 | 25 | 0 | 20 | ~$1.25 |
| Frozen mixed berries | 1 cup | 70 | 1 | 17 | 0 | ~$1.00 |
| White bread (whole grain preferred) | 2 slices | 150 | 5 | 28 | 2 | ~$0.20 |
*Price estimates from BLS Average Retail Food & Energy Prices (U.S. City Average). †Egg cost from USDA AMS Shell Egg Market Report (latest release).
Key Plant-Based Foods for Bulking
Dig into Nutrition for Vegetarians & Vegans for more plant-powered tips.
| Food | Serving | Calories | Protein | Carbs | Fats |
|---|---|---|---|---|---|
| Seitan | 3 oz cooked | 120 | 24 | 4 | 1 |
| Tempeh | 3 oz steamed | 160 | 17 | 9 | 7 |
| Lentils | 1 cup cooked | 230 | 18 | 40 | 1 |
| Hemp seeds | 3 Tbsp | 170 | 10 | 3 | 13 |
| Peanut butter powder | 2 Tbsp | 60 | 8 | 5 | 1 |
| Nutritional yeast | 2 Tbsp | 40 | 5 | 4 | 0 |
| Quinoa | 1 cup cooked | 220 | 8 | 39 | 3.5 |
| Edamame | 1 cup | 190 | 17 | 14 | 8 |
| Chia seeds | 2 Tbsp | 120 | 4 | 10 | 7 |
| Chickpeas¹ | ½ cup | 135 | 7 | 22 | 2 |
¹ USDA FDC ID 16057 (cooked, no salt).
Strategic High-Calorie Options
These energy-dense foods can quickly boost calories for hard gainers and help them meet ambitious intake targets. Use them sparingly and focus on the staples above for quality gains.
| Food | Serving | Calories | Notes |
|---|---|---|---|
| Ice-cream milkshake | 12 oz | 520 | Very low micronutrients—enjoy occasionally |
| Pepperoni pizza | 2 slices | 600 | High sodium & saturated fat—occasional treat |
| Mass-gainer shake | 2 scoops | 650 | Check labels for added sugars |
| Trail mix (nuts + chocolate) | ¼ cup | 180 | Great on-the-go; watch portions |
| Donut | 1 large | 300 | Minimal nutrients—limit frequency |
Putting It Together: A One-Day Bulking Menu (≈ 3,400 kcal)
| Meal | Foods | Calories | Protein |
|---|---|---|---|
| Breakfast | Greek yogurt 1 cup, oats ½ cup dry, peanut butter 2 Tbsp, whey 1 scoop, berries ½ cup | 645 | 59 g |
| Snack | Mass-gainer ½ serving, banana 1 large | 445 | 26 g |
| Lunch | Chicken thigh 6 oz, basmati rice 1 cup, roasted veggies 1 cup, olive oil 1 Tbsp | 752 | 44 g |
| Pre-Workout | White bread 2 slices, jam 1 Tbsp, peanut butter 1 Tbsp, whey 1 scoop | 415 | 34 g |
| Dinner | Salmon 6 oz, sweet potato 1 large, salad with avocado ½ fruit & olive oil 1 Tbsp | 792 | 41 g |
| Bedtime | Cottage cheese 1 cup (2 %), honey 1 Tbsp, almonds ½ oz | 360 | 28 g |
| Daily Total | 3,409 | 232 g |
Note: Provides ~1 g protein per lb for a 232-lb lifter. Adjust portions to match your body weight and macro targets.
The Role of Supplements in Bulking
- Whey or plant protein isolate – ~25 g protein per scoop.
- Creatine monohydrate – 3–5 g/day supports strength & lean-mass gains (ISSN 2017).
- Omega-3 fish oil – 2–3 g EPA/DHA daily may reduce soreness and inflammation (JISSN 2020).
Always consult a qualified healthcare professional before starting any new supplement regimen, especially if you have health conditions or take prescription medications.
Track Gains the Smart Way: DEXA Scans
A bathroom scale can’t reveal whether weight gain is muscle or fat — but a BodySpec DEXA scan can. Our 10-minute, low-radiation scan breaks down:
- Lean mass in every limb
- Visceral vs. subcutaneous fat
- Bone mineral density
Schedule a scan every 6–8 weeks to verify your surplus is translating into lean tissue. New to DEXA? Start here: Understanding DEXA Scans.
Ready to quantify your progress? Book your BodySpec scan today.
Key Takeaways
- Eat 300–500 kcal above maintenance and 0.73–1.0 g protein per lb body weight.
- Build meals around nutrient-dense proteins, carbs, and healthy fats.
- Lean on budget staples like eggs, beans, rice, and oats to save money.
- Enjoy high-calorie treats only occasionally; make whole-food staples your norm.
- Use periodic BodySpec DEXA scans to confirm you’re gaining muscle, not just weight.
Strategic eating — paired with progressive resistance training — sets the stage for measurable lean-mass gains. Fuel up, train hard, and let data-driven tracking keep your bulk on course.
