15 Plant Foods For A Natural Butt Lift! Get A Naturally Firm and Big Buttocks Fast

If you want to get naturally full, round, and firm buttocks, we can help.

Certain foods when coupled with regular exercise can help enhance the shape of your butt. Here’s a list of plant foods to help build lean muscle and fat in your buttocks. Read on!

Before we proceed to the list, let’s find out how foods can help you get a bigger butt.

How Can Foods Help You Get A Bigger Butt?

Foods may make your butt bigger by increasing fat and lean muscle mass.

Your butt is made of glute muscles (gluteus maximus, gluteus minimus, and gluteus medius) and fat layer. To enhance the appearance of your butt, you not only need to increase the size of the glute muscle but also add a fat layer to make it appear round and shapely.

Foods rich in protein help increase lean muscle mass, and high-calorie foods help add the fat layer. But that does not mean you may consume junk food! Here’s what you must add to your diet.

Chia Seeds

foods for constipation relief

Chia seeds are packed with proteins and healthy fats (1). There are 14 grams of protein in 100 grams of chia seeds. These seeds are super rich in omega-3 and omega-6 fatty acids, antioxidants, and fiber.

Add two tablespoons of chia seeds to your breakfast smoothies, pancakes, and juices.

They are easily available and have a neutral taste. So, you can add them to any dish. But do not overconsume them as that might cause stomach ache.


spinach and strawberry salad

Spinach is a storehouse of vitamins and minerals. It is the best source of iron. The antioxidants help scavenge harmful reactive oxygen species, reduce cholesterol and blood lipid levels, and protect from chronic diseases (3).

Adding spinach to your diet will keep you satiated, which means you will not consume junk food. Junk food will only make you gain weight overall and deteriorate your health.


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The creamy and buttery avocados are great sources of vitamins E, A, B6, and C, protein, and minerals (4). The healthy fats in avocado help reduce inflammation in the body and reduce muscle wear and tear.

You can add it to salads, wraps, and sandwiches.


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Flaxseeds are loaded with healthy fats and protein (5). A teaspoon of ground flaxseeds contains about 1.5 grams of protein.

Their color ranges from golden to brown, and they are mostly consumed in the ground form.

Add one to two teaspoons to smoothies, juices, soups, and salads to make your meals extra proteinaceous.


Legumes are great sources of protein, vitamins, and minerals. They are also rich in dietary fiber (complex carbs), which is essential for maintaining an energy balance in the body (7).

Consume lentils and beans like yellow lentils, whole lentils, red, green, and black lentils, kidney beans, garbanzo beans, peas, and snap peas.


mushroom risotto

Mushrooms are rich in protein and a good option for all vegetarians and vegans. Hundred grams of white mushroom contains 29 calories and provides 3.3 grams of protein (8).

Add them to soups, salads, sandwiches, or wraps to have a delicious and protein-rich meal.

Tofu And Soy Chunks

bbq tofu kebaps

Soy products like soy milk and soy chunks are great sources of plant-based protein.

Soy milk turned to cottage cheese results in tofu. There are 8 grams of protein in 100 grams of tofu. And 3.5 oz of soy chunks contains a whopping 54 grams of protein.

Add tofu and soy chunks to salads, sandwiches, wraps, and curries.



Quinoa is a pseudocereal that is loaded with essential amino acids like tryptophan, methionine, cysteine, tyrosine, valine, lysine, isoleucine, phenylalanine, and histidine. A cup of cooked quinoa contains 5 grams of protein and 8 grams of dietary fiber (10).

Apart from keeping you full for a long duration, quinoa also helps rebuild and rejuvenate your muscles.

Make quinoa salad, quinoa rice, and quinoa soup to make a healthy and tasty meal.


chickpea sandwiches

Chickpeas or garbanzo beans are amazing sources of plant protein, dietary fiber, mono and polyunsaturated fats, folate, iron, and phosphorus (12). You get about 18 grams of protein if you consume half a cup of garbanzo beans.

Add them to salads and curries or make hummus.

Brown Rice

Brown rice has a thin layer of the outer covering, the bran. The bran is loaded with dietary fiber (13). Though there is nothing wrong in choosing to eat white rice (eat it with lots of veggies), brown rice is more filling, and you also reap the benefits of dietary fiber.

It is very helpful in giving your body the fuel needed to sustain muscle mass while doing butt workouts.

Sweet Potato

Sweet Potatoes

Sweet potatoes taste great when they are boiled, mashed, and consumed with other veggies. They are loaded with good carbs, antioxidants, and minerals and are perfect for a comforting after workout meal.

Hemp Seeds

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Hemp seeds are obtained from Cannabis sativa or the hemp plant. These seeds are good sources of omega-3-fatty acids. One ounce of hemp seed contains 161 calories, 9.2 grams of protein, and 12.3 grams of healthy fat.

Grind them and add to smoothies and salads or make a hemp seed energy bar at home to boost your energy right before working out.

Dark Leafy Greens

vegan green wraps

Of course! If you want to lead a healthy and fit life, you must include dark leafy greens in your diet. These are great sources of good carbs and nutrients that will make your meal complete and wholesome and improve your stamina.

Almond Butter

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Almond butter is a healthier option compared to butter and margarine. It is high in calories and also loaded with healthy fats and protein. You will feel full and not consume junk food to satiate your hunger. As a result, you will not accumulate unwanted fat in your body.

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