Make this bulking foods list your menu to gain muscle without fat.

Protein, carbs, and fat all contribute to muscle growth. Protein and carbs also have many other health benefits beyond muscle growth, so it’s best to get plenty of each. The following are the top sources of each nutrient for a healthy diet.

Lean Meat (Any Kind)


Beef, chicken, and turkey are excellent sources of protein. When it comes to beef, try to use cuts labeled loin or round, and trim off any visible fat before cooking to avoid processed meat with low calories.

Fish and Seafood

Eating fish on a regular basis will not only provide you with the nutrients you need, but it can also increase your brain activity and make for an active life. Other types of meat have a lot more calories, as well as being higher in fat. Like seafood, seafood is healthy and often the best type of meat.

Clean Bulking Foods



The amino acids in eggs can be converted into muscle, skin, collagen, and other body tissue more efficiently than the proteins from any other food you can eat (or drink). Eggs are an excellent source of protein mainly because of their high caloric content. They contain 7 grams of protein per 85-calorie egg – that is a lot!

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Protein Powder

Protein powder is a staple in many people’s lives. It provides the necessary nutrients that our bodies need to stay healthy and active. Protein powders are not just for athletes and body builders. They can also be used to help with weight loss, muscle building, and other health-related issues. Protein powders come in various flavors and consistencies designed for different needs such as shakes, smoothies, or even baking recipes.




Potatoes are a nutritious vegetable, providing healthy amounts of potassium and fiber in most Americans’ diets. Because Americans fall short of the recommended targets for vegetables, potatoes also provide an important source of nutrients.

Sweet Potatoes

Sweet potatoes are a lab-proven food that increase muscle growth due to carotenoids and potassium. They are also proven to help with muscle contraction through fighting cell damage.




Rice is a perfect food for athletes or anyone looking for dietary magnesium. It is high in fiber, one of the most important nutrients athletes need to consume.


Not all exercises are meant for your joints. Sometimes, you need to take good care of yourself and avoid causing further injury. There are also some vitamins that can help fight any damage, so make sure you’re getting enough Vitamin C from citrus fruits and potassium from bananas to keep your body healthy.

Clean Bulking Foods


It’s easier than you think to get your fill of both fruits and vegetables! Avocados are a great way to get your daily dose of fiber without packing on pounds as they also contain a lot of healthy monounsaturated fats. This study published in Diabetes Care showed that switching to high amounts of monounsaturated fats can be an effective way to make sure that. This will help you keep your cardio strong for upcoming events and give you better definition.

Seeds and Nuts

If you love nuts and seeds, they are a great source of protein and nutrition. Healthy fats like omega-3s in nuts provide a feeling of fullness. The pistachios you consume are not just filling, but they also help to satisfy cravings.