Maintaining a healthy and nutritious diet during a “bulking” stage can be a very difficult objective. On one hand, sticking with food like oatmeal and grilled chicken will make it very hard to go into a caloric surplus. On the other hand, it is very easy to fall victim to the typical “dirty bulk” where you end up eating junk food and gaining more fat than muscle. This post will outline 10 foods that can help you maintain a healthy and nutrient-dense diet while not struggling to gain muscle.Important Note: Whether or not you gain/lose weight will be dependent on your total caloric intake, not the foods you eat. The foods mentioned are meant to be a helpful guide to help you reach the necessary calorie total for the day.
Important Note: Whether or not you gain/lose weight will be dependent on your total caloric intake, not the foods you eat. The foods mentioned are meant to be a helpful guide to help you reach the necessary calorie total for the day.
1. Nuts
Nuts such as cashews, almonds and walnuts are some of the best foods to eat while bulking. Perfect for snacking, nuts are calorically dense and contain plenty of nutrients including healthy fats and protein. Be aware of the sodium content of different nuts as some companies cover them with an excessive amount of salt and flavorings.
2. Lean Red Meat
Another excellent food to eat while bulking, lean red meat contains a large amount of protein and also a fat content that isn’t outrageous. Meats like lean beef, pork tenderloin and bison meat are all great to include in your diet while bulking.
3. Fruit
Fruit can be beneficial for both bulking and cutting, but certain fruits like dates and bananas contain higher calories. Fruits to eat while cutting include strawberries, blueberries and citrus fruits like tangerines. Fruits contain natural sugars and are an excellent source of vitamins, minerals and antioxidants.
4. Pasta
Pasta is a great carb source to eat while bulking. Not only is it more calorically dense than other carb sources such as rice and wheat bread, there are literally hundreds of pasta recipes to ensure that you never get tired of eating it. Along with that, pasta is super cheap and can be made in a large amount to be eaten later.
5. Olive Oil
Olive Oil is an excellent source of healthy fats, and is extremely calorically dense. Olive Oil is also very diverse and can be added to almost any dish to add some extra flavor. Make sure to only buy extra virgin olive oil from brands that are trusted.
6. Avocado
Avocado is arguably the best food to eat while bulking. It contains healthy fats, fiber and more potassium than a banana. Along with that, it has a high-calorie total and can be used for a wide range of different recipes.
7. Whole Eggs
Whole eggs are an excellent food source while bulking. The White of the egg is packed with protein and the yolk is packed with essential fats. They are quick to cook and can be prepared many different ways to be eaten at any time of the day.
8. Brown Rice
Brown Rice is another excellent carb source that can be eaten while bulking. It is packed with fiber and complex carbohydrates and can be combined with other foods to create many great dishes.
9. Whole Milk
Whole Milk is a drink for the hard-gainers. I would not recommend it to everyone due to the high calorie and fat content, but if you struggle with maintaining a caloric surplus Whole Milk can be an excellent food choice. It contains fat, protein and loads of calcium and other vitamins.
10. Natural Peanut Butter
Peanut Butter is a delicious food item that can be a great addition to any bulking diet. It contains a high calorie and fat total, as well as a good amount of protein. It can serve as a great substitute for unhealthy snack options like candy or chocolate bars.