20 Healthy Foods that will Help You Gain Muscle Mass

Want to gain more muscle mass? Check out this list of 20 foods that will help you achieve your health goals in no time.

Best foods for muscle gain

Best foods for muscle gain

Many factors play into gaining muscles, including exercise, getting a good sleep schedule, drinking enough water every day, and more, but one of the most important factors is eating the right foods. Just like the old adage promises, abs are built in the kitchen, eating healthy foods is essential to bulking up, gaining muscle, and maintaining a healthy and fit body.

Both to tone muscles and bulk muscles you need protein packed foods that will help you shred fat and gain muscle.

Whether you are combining some muscle building foods into a healthy lunch or dinner, or you are looking for a post workout snack, here are twenty foods to get you started.

1. Eggs

Eggs are great for muscle building, each egg containing 6 grams of protein, vitamin B, and the amino acid Leucine, which is essential for muscle gain. They also have lots of unsaturated fats, help your heart stay healthy, and help your cholesterol.

2. Lentils

Lentils and other legumes are have a high protein and caloric content, making them perfect for bulking up and gaining muscle. With 18 grams of protein per cup, a high fiber, magnesium, and vitamin B1 content, and other amazing health benefits lentils are the way to go.

3. Greek Yogurt

Greek Yogurt in a bowl with a wooden spoon

Dairy is a great muscle building tool, containing both whey and casein protein. Greek yogurt is perfect specifically for muscle gain, containing double the amount of protein regular yogurt has. Greek yogurt also builds stronger bones,  promotes gut health, and boosts metabolism.

4. Milk

A glass of milk is a wonderful drink that is packed with bone and skin helping calcium, promotes muscle growth, and can help you lose fat. At 8 grams per cup milk is a great post workout snack.

5. Edamame

Edamame is a super food, full of nutrients and minerals, as well as containing all the essential amino acids that your body needs and can’t produce on its own. Edamame also helps maintain healthy blood sugar levels,

6. Chickpeas

Chickpeas in a bowl

Chickpeas have a high protein content with 39 grams per cup. They are a good base food and can be flavored in many different ways. They are full of vital nutrients your body needs, high in magnesium and iron, and can help with blood sugar, skin health, and fat loss.

7. Quinoa

Quinoa is a super food, containing all the essential acids your body needs. Quinoa is gluten free, packed with nutrients, and a high fiber food.

8. Cottage Cheese

Another great dairy product rich in muscle building protein, cottage cheese has 25 grams of protein per one cup. It is full of calcium, low in carbs and sugar and is a healthy choice when it comes to losing fat and building muscle.

9. Salmon


Salmon is a fantastic source of protein, containing 17 grams of protein per 3 ounces. It is also rich in omega 3s and essential B vitamins and minerals. Salmon is also great for you skin, muscle repair, and keeping your heart healthy.

10. Tuna

Tuna is great for building muscle, as well as providing you with health unsaturated fats. It’s high in Omega 3s, lowers blood pressure, is heart healthy, and strengthens your bones.

11. Turkey and Chicken

Lean meats, like chicken and turkey are remarkable muscle building foods. They are low carbs, low fat, but high protein and are great for muscle building, recovery, and repair, making them a staple in muscle gain.

12. Pork

Slices of Pork Meat

Pork is excellent when it comes to muscle building. With 23 grams per 3 ounces of pork, this high quality protein is optimal when it comes to muscle growth, recovery, and gain.

13. Lean Beef

Another excellent source of  protein, lean beef is a great choice for muscle gain. With 22 grams of protein per serving, lean beef is packed with creatine, B vitamins, and minerals that will help you achieve your health goals.

14. Protein Powder

Supplementing with protein powders is a good way to get more protein into your diet. You can get slow acting casein protein or fast acting whey protein to add to a delicious muscle building shake or drink. Look for ones that are sugar free for optimal results.

15. Beans

Variety of beans

Beans are cheap, a great source of protein, and contain other essential vitamins, antioxidants, fiber, and iron. Each cup of beans contains around 15 grams of protein in it (depending on the type of bean.)

16. Nuts

Peanuts, almonds, walnuts, cashews, and other nuts (as well as nut butters,) pack in a good source of protein, in addition to providing you with healthy fat and lots of nutrients. Nuts contain vitamin E, potassium, calcium, magnesium, and more.

17. Tofu

Tofu contains a lot of protein, making it a perfect choice for people following a plant based diet. In every 3.5 ounces of tofu there are 10 grams of protein.

18. Seeds

Variety of seeds

Seeds are a very good source of protein and very easy to add to your diet by sprinkling them on salads, smoothies, or stir-frys, or just eating them as a snack.They also contain high amounts of fiber which is great for your gut.  Some great seeds to choose from include flax seeds, chia seeds, sunflower seeds, and pumpkin seeds.

19. Avocados

Avocados are one of the highest protein containing fruit and are packed with potassium and other nutrients. They are also high in fiber, calorie dense, and perfect for gaining muscle and keeping the fat away. They are full of vitamin B, C, and  K, and Omega 3s and can help improve your digestion, weight management, and immunity.

20. Brown Rice

Brown rice is not only a healthy carbohydrate, it is also full of protein, fiber, and vitamins. Eating one cup of cooked brown rice contains 5 grams of protein and pairing it with lentils or beans give you a meal full of all the essential amino acids you need.

Before you go

Choosing the right foods to eat is essential to gaining and maintaining muscle. Choose nutrient dense foods high in protein.

Remember to exercise and drink enough water throughout the day in order to also help with your muscle gain goals.

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