Fat Detective54 Best Bulking Foods for Clean Muscle Gains
Looking to gain muscle without just getting fat? That’s the real challenge of bulking. The goal isn’t to eat anything and everything. It’s to build lean mass by combining a calorie surplus with high-quality nutrition. That means choosing foods that are not just high in calories, but also rich in protein, micronutrients, and digestibility.
This guide is different. Below, you’ll find 54 of the best foods for bulking, selected for their ability to support clean muscle growth. They’re practical, affordable, and easy to include in your routine—whether you’re cooking at home or eating on the go.
🥩 Lean and Complete Protein Sources (1–15)
1. Chicken Breast
One of the most popular lean protein sources, chicken breast is low in fat and high in bioavailable protein.
- Macros (per 100g): 31g protein, 0g carbs, 3.6g fat, 165 kcal
- Quick Tip: Meal prep a batch with herbs and olive oil to use throughout the week.
2. 85/15 Ground Beef
This leaner beef option balances protein and fats, making it ideal for muscle building without excess fat gain.
- Macros (per 100g): 26g protein, 0g carbs, 17g fat, 250 kcal
- Quick Tip: Use in chili, tacos, or meatballs for easy bulk meals.
3. Lean Pork
Lean cuts like pork loin are rich in thiamine and other B vitamins important for muscle metabolism.
- Macros (per 100g): 27g protein, 0g carbs, 9g fat, 200 kcal
- Quick Tip: Slice and stir-fry with veggies and rice for a high-protein meal.
4. Canned Tuna
High in protein and shelf-stable, tuna is a bulking staple that requires no cooking.
- Macros (per 100g): 26g protein, 0g carbs, 1g fat, 116 kcal
- Quick Tip: Mix with Greek yogurt and mustard for a quick spread or sandwich filler.
5. Salmon
Fatty fish like salmon provide both protein and omega-3 fatty acids, which help reduce inflammation and support recovery.
- Macros (per 100g): 20g protein, 0g carbs, 13g fat, 208 kcal
- Quick Tip: Bake or air-fry with garlic and lemon for a nutrient-packed dinner.
6. Tilapia
Tilapia is a mild, affordable white fish that’s easy to cook and digest.
- Macros (per 100g): 26g protein, 0g carbs, 2.7g fat, 128 kcal
- Quick Tip: Pan-sear with olive oil and spices for a clean, protein-rich meal.
7. Sardines
Rich in protein, calcium, and omega-3s, sardines are underrated and ideal for clean bulking.
- Macros (per 100g): 25g protein, 0g carbs, 11g fat, 208 kcal
- Quick Tip: Eat them on whole-grain toast or toss into a salad for extra nutrients.
8. Whole Eggs
Eggs are a complete protein source with essential fats and micronutrients like choline and B12.
- Macros (per 100g): 13g protein, 1.1g carbs, 10g fat, 143 kcal
- Quick Tip: Boil in advance and eat as snacks or slice into meals.
9. Egg Whites
Pure protein with zero fat, egg whites are perfect for cutting calories while keeping intake high.
- Macros (per 100g): 11g protein, 0.7g carbs, 0g fat, 52 kcal
- Quick Tip: Combine with whole eggs for better texture and nutrition balance.
10. Whey Protein
Fast-digesting and convenient, whey is ideal post-workout and helps meet daily protein targets efficiently.
- Macros (per 100g): 80g protein, 8g carbs, 7g fat, 400 kcal (varies by brand)
- Quick Tip: Blend with oats, banana, and milk for a high-calorie shake.
11. Plain Greek Yogurt
Packed with protein and probiotics, Greek yogurt aids digestion and satiety.
- Macros (per 100g): 10g protein, 3.6g carbs, 0.4g fat, 59 kcal
- Quick Tip: Add honey and berries for a muscle-building snack.
12. Cottage Cheese
A slow-digesting casein protein that’s ideal before bed to support overnight recovery.
- Macros (per 100g): 11g protein, 3.4g carbs, 4.3g fat, 98 kcal
- Quick Tip: Mix with fruit or nut butter for a filling dessert.
13. Tempeh
A fermented soy product rich in complete protein and probiotics, tempeh supports muscle growth and gut health.
- Macros (per 100g): 19g protein, 9g carbs, 11g fat, 192 kcal
- Quick Tip: Slice and sauté with soy sauce for a meat-free protein boost.
14. Whole Milk
Calorie-dense and rich in both protein and healthy fats, milk is great for skinny hard-gainers.
- Macros (per 100g): 3.4g protein, 4.8g carbs, 3.3g fat, 61 kcal
- Quick Tip: Use as base for shakes or drink between meals.
15. Kefir
A fermented milk drink full of probiotics, kefir supports gut health and provides slow-release energy.
- Macros (per 100g): 3.3g protein, 4.5g carbs, 3.5g fat, 64 kcal
- Quick Tip: Blend with fruits or oats for a gut-friendly smoothie.
🍚 Energy-Dense Carbohydrates (16–30)
16. White Rice
A clean, easily digestible source of carbs, ideal for post-workout or mass-gaining meals.
- Macros (per 100g cooked): 2.7g protein, 28g carbs, 0.3g fat, 130 kcal
- Quick Tip: Combine with lean protein and olive oil for a calorie-dense meal.
17. Brown Rice
Offers more fiber and micronutrients than white rice, supporting digestion and satiety.
- Macros (per 100g cooked): 2.6g protein, 23g carbs, 0.9g fat, 111 kcal
- Quick Tip: Mix with beans or lentils for a complete plant-based protein profile.
18. Sweet Potato
Rich in complex carbs, fiber, and beta-carotene, sweet potatoes are ideal for slow-release energy.
- Macros (per 100g cooked): 1.6g protein, 20g carbs, 0.1g fat, 86 kcal
- Quick Tip: Roast in bulk with cinnamon for a sweet and filling side.
19. White Potato
Cheap, versatile, and satisfying, white potatoes provide potassium and energy without much fat.
- Macros (per 100g cooked): 2g protein, 20g carbs, 0.1g fat, 87 kcal
- Quick Tip: Mash with whole milk and olive oil for a higher-calorie version.
20. Oats
High in fiber and slow-digesting carbs, oats help maintain stable energy levels throughout the day.
- Macros (per 100g dry): 13g protein, 67g carbs, 7g fat, 389 kcal
- Quick Tip: Prepare as overnight oats with banana and peanut butter for a mass-building breakfast.
21. Pasta
Pasta is a convenient way to pack in carbohydrates and calories quickly.
- Macros (per 100g cooked): 5g protein, 25g carbs, 1.1g fat, 131 kcal
- Quick Tip: Pair with ground beef and tomato sauce for a classic bulking meal.
22. Whole Wheat Bread
Contains more fiber and nutrients than white bread, with added protein content.
- Macros (per 100g): 9g protein, 41g carbs, 4g fat, 247 kcal
- Quick Tip: Use for sandwiches with avocado, eggs, or cottage cheese.
23. Flour Tortilla
Soft, flexible, and easy to fill with high-calorie ingredients, tortillas are a portable carb option.
- Macros (per 100g): 8g protein, 49g carbs, 9g fat, 313 kcal
- Quick Tip: Wrap with shredded chicken and cheese for a protein-packed burrito.
24. Banana
Fast-digesting and rich in potassium, bananas are perfect pre- or post-workout carbs.
- Macros (per 100g): 1.1g protein, 23g carbs, 0.3g fat, 89 kcal
- Quick Tip: Blend into shakes for extra calories and smooth texture.
25. Mango
High in natural sugars and vitamin C, mangoes provide sweet energy for intense training days.
- Macros (per 100g): 0.8g protein, 15g carbs, 0.4g fat, 60 kcal
- Quick Tip: Dice and mix with cottage cheese for a sweet-and-savory snack.
26. Raisins
Dried grapes with concentrated sugars, raisins offer quick carbs in small portions.
- Macros (per 100g): 3g protein, 79g carbs, 0.5g fat, 299 kcal
- Quick Tip: Add to oatmeal or trail mix for a calorie bump.
27. Dates
Extremely calorie-dense and rich in potassium and magnesium, dates are great for clean bulking.
- Macros (per 100g): 2.5g protein, 75g carbs, 0.2g fat, 277 kcal
- Quick Tip: Eat with peanut butter for a high-calorie snack.
28. Beans
Beans like black or pinto are high in both carbs and plant-based protein, plus fiber.
- Macros (per 100g cooked): 8g protein, 23g carbs, 0.5g fat, 127 kcal
- Quick Tip: Combine with rice or quinoa for a full meal.
29. Lentils
Lentils are a nutritional powerhouse: protein-rich, carb-dense, and full of iron and B vitamins.
- Macros (per 100g cooked): 9g protein, 20g carbs, 0.4g fat, 116 kcal
- Quick Tip: Cook in batches with spices and freeze in portions.
30. Chickpeas
Also known as garbanzo beans, chickpeas are high in carbs and protein and very versatile.
- Macros (per 100g cooked): 8.9g protein, 27g carbs, 2.6g fat, 164 kcal
- Quick Tip: Roast for a crunchy snack or blend into high-calorie hummus.
🥑 Healthy Fats (31–40)
31. Peanut Butter
Dense in calories and monounsaturated fats, peanut butter is a classic bulking staple.
- Macros (per 100g): 25g protein, 20g carbs, 50g fat, 588 kcal
- Quick Tip: Add to shakes, oats, or spread on whole grain bread for an instant calorie boost.
32. Almond Butter
Similar to peanut butter but with a slightly better micronutrient profile, especially in vitamin E and magnesium.
- Macros (per 100g): 21g protein, 20g carbs, 55g fat, 614 kcal
- Quick Tip: Use as a topping for fruit, toast, or smoothies.
33. Olive Oil
Rich in heart-healthy fats and antioxidants, olive oil helps boost calories without volume.
- Macros (per 100g): 0g protein, 0g carbs, 100g fat, 884 kcal
- Quick Tip: Drizzle over cooked meals, salads, or mix into rice and pasta.
34. Macadamia Nuts
High in monounsaturated fats and extremely calorie-dense, macadamia nuts are ideal for clean bulking.
- Macros (per 100g): 8g protein, 14g carbs, 76g fat, 718 kcal
- Quick Tip: Eat a handful as a snack or mix into yogurt or granola.
35. Almonds
A great source of healthy fats, vitamin E, and fiber, almonds are highly satiating and convenient.
- Macros (per 100g): 21g protein, 22g carbs, 50g fat, 579 kcal
- Quick Tip: Keep a small bag with you for high-quality calories on the go.
36. Walnuts
High in omega-3 fatty acids, walnuts support brain and heart health while increasing caloric density.
- Macros (per 100g): 15g protein, 14g carbs, 65g fat, 654 kcal
- Quick Tip: Sprinkle on oatmeal or mix with dried fruit for a DIY trail mix.
37. Avocado
Loaded with fiber, potassium, and healthy fats, avocado helps add volume and creaminess to meals.
- Macros (per 100g): 2g protein, 9g carbs, 15g fat, 160 kcal
- Quick Tip: Mash onto toast or blend into smoothies for extra creaminess.
38. Tahini
Made from ground sesame seeds, tahini is a calorie-dense, plant-based fat source rich in minerals.
- Macros (per 100g): 17g protein, 22g carbs, 53g fat, 595 kcal
- Quick Tip: Use in sauces or as a spread with honey and bread.
39. Sunflower Seeds
Crunchy and full of vitamin E, sunflower seeds are a great snack for bulking and recovery.
- Macros (per 100g): 21g protein, 20g carbs, 51g fat, 584 kcal
- Quick Tip: Toss into salads or eat roasted as a portable snack.
40. Ghee
Clarified butter with a high smoke point and rich, nutty flavor. Ideal for cooking or topping carbs for extra calories.
- Macros (per 100g): 0g protein, 0g carbs, 100g fat, 900 kcal
- Quick Tip: Add to rice, eggs, or vegetables for added flavor and fats.
🧃 Liquid Calories & Dense Snacks (41–54)
41. Homemade Smoothies
Combining milk, banana, oats, and peanut butter creates a perfect blend of protein, carbs, and fats in drinkable form.
- Macros (per 100g, avg): 5g protein, 15g carbs, 5g fat, 140 kcal
- Quick Tip: Prep in bulk and freeze for grab-and-go meals.
42. 100% Grape Juice
Fast-absorbing liquid carbs ideal for post-workout insulin spikes and glycogen replenishment.
- Macros (per 100g): 0.3g protein, 15g carbs, 0g fat, 60 kcal
- Quick Tip: Pair with a protein shake right after training.
43. Protein Bars
Portable and calorie-dense, quality bars can add both protein and carbs in one bite.
- Macros (per 100g): 25g protein, 35g carbs, 10g fat, 370 kcal
- Quick Tip: Keep in your bag or car for convenient intake anytime.
44. Homemade Granola
Granola made with oats, nuts, honey, and seeds is rich in fiber and energy.
- Macros (per 100g): 10g protein, 60g carbs, 20g fat, 450 kcal
- Quick Tip: Eat with Greek yogurt or by the handful as a snack.
45. Honey
Pure sugar from nature. A fast-digesting carb source that mixes well into smoothies, oats, or yogurt.
- Macros (per 100g): 0.3g protein, 82g carbs, 0g fat, 304 kcal
- Quick Tip: Stir into shakes for quick carb loading.
46. Dried Coconut (Shredded)
Rich in saturated fats and texture, dried coconut adds calories and flavor to meals and snacks.
- Macros (per 100g): 6g protein, 23g carbs, 65g fat, 660 kcal
- Quick Tip: Sprinkle over oatmeal or blend into energy bites.
47. Whole Milk Yogurt
Combines fats and protein with probiotics for gut health and bulking efficiency.
- Macros (per 100g): 4g protein, 5g carbs, 3.3g fat, 70 kcal
- Quick Tip: Add honey and nuts for a 500+ kcal snack.
48. Chocolate Milk
A childhood classic that works wonders for recovery and mass gain post-training.
- Macros (per 100g): 3.5g protein, 10g carbs, 1.5g fat, 75 kcal
- Quick Tip: Use as a post-workout carb+protein combo if you're short on time.
49. Trail Mix
A combo of dried fruits, nuts, and sometimes chocolate—dense in energy, flavor, and micronutrients.
- Macros (per 100g): 12g protein, 45g carbs, 35g fat, 500 kcal
- Quick Tip: Keep a zip bag in your backpack for grazing between meals.
50. Rice Cakes with Nut Butter
Simple and flexible snack: quick carbs from rice and fats from your favorite spread.
- Macros (per 100g): 10g protein, 50g carbs, 20g fat, 420 kcal
- Quick Tip: Top with banana slices and honey for extra calories.
51. Banana + Nut Butter Combo
This combo delivers quick sugar from banana and slow-digesting fats from nut butter.
- Macros (per 100g): 6g protein, 28g carbs, 15g fat, 270 kcal
- Quick Tip: Great pre-workout or nighttime snack.
52. Avocado Toast with Olive Oil
A trendy snack that hits all macronutrients in one bite—great for lean bulking.
- Macros (per 100g): 5g protein, 20g carbs, 18g fat, 270 kcal
- Quick Tip: Add eggs or cottage cheese for a full meal.
53. Hard-Boiled Eggs with Cheese
Quick, savory, and protein-packed, this duo is ideal for between-meal boosts.
- Macros (per 100g): 14g protein, 2g carbs, 13g fat, 170 kcal
- Quick Tip: Prep in advance and store in containers for easy access.
54. Overnight Oats with Whole Milk and Nuts
A perfect make-ahead meal that combines complex carbs, protein, and healthy fats in a compact, calorie-dense form.
- Macros (per 100g): 9g protein, 30g carbs, 10g fat, 260 kcal
- Quick Tip: Mix oats, whole milk, peanut butter, and chia seeds, then let it sit overnight in the fridge. Top with banana slices in the morning.
Ready to Bulk Smarter?
You’ve now seen 54 of the best foods to fuel your muscle-building journey — but how do you know if your progress is on track? That’s where the Fat Detective comes in.
Our AI tool estimates your body fat percentage with high accuracy using your photos. This helps you monitor if your bulking phase is leading to lean mass or just excess fat.
Enter your details below to get your body fat % in seconds and start tracking real results:
Conclusion
Bulking isn’t just about eating more, it’s about eating smart. Prioritizing calorie-dense, nutrient-rich foods ensures you gain quality muscle rather than excess fat. The 54 foods above strike the right balance of protein, carbs, and fats to support lean mass growth. Consistency and intention matter more than simply “eating big.”
FAQ
Is clean bulking better than dirty bulking?
Clean bulking uses whole foods and moderate surpluses to gain mostly muscle. Dirty bulking relies on excess calories regardless of quality, often leading to higher fat gain. For most people, clean bulking is more sustainable and healthier long-term.
How many calories should I eat during a bulk?
A typical bulk requires a surplus of 250–500 kcal/day above maintenance. Use a TDEE calculator and adjust based on weekly weight trends (0.25–0.5 kg/week is ideal).
How much protein do I need daily?
Aim for 1.6 to 2.2g of protein per kilogram of body weight per day.
Should I take supplements or just eat whole foods?
Whole foods should always be the foundation. Supplements like whey or creatine can help fill gaps or boost convenience, but they’re optional, not essential.
Ready to cut?
After building mass with the right foods, it’s time to shift gears and reveal your gains. Learn how to transition from bulking to cutting the smart way.