Whether you’re new to the whole bulking game or you’ve been around long enough to know that stuffing your face with pizzas isn’t exactly the best approach (although I’ll admit, a cheat meal never hurt anyone), it’s time to dive into the food that’ll fuel your gains the right way.

Want to know why a lot of people tend to bulk in the winter, the benefits of bulking and how to bulk, read our blog here.

So, get your meal prep containers ready because we’re about to break down the best foods to add to your bulking phase. And yeah, we’re keeping it simple.

1. Chicken breast 

The OG protein king 🐔 

If I had a pound for every chicken breast I’ve eaten while bulking, I’d have enough cash to buy a whole farm. 

There’s a reason chicken breast is top-tier in the bulking world: it’s lean, packed with protein, and won’t leave you feeling like a bloated balloon. It’s the go-to for any serious lifter.

One breast packs about 30 grams of protein, which is what your muscles are crying out for post-workout. Grill it, bake it, air fry it – however you like, just make sure it’s on your plate! 

Add some rice and broccoli, and BOOM – you’ve got yourself a bodybuilder’s dream meal.

2. Rice

The Clean Carb Hero 🍚

Speaking of rice… let’s talk carbs. When you’re bulking, carbs are your best friend. And rice? It’s a pretty goaty carb.

White rice, brown rice, jasmine, basmati – take your pick. A solid serving of rice after your workout will replenish those glycogen stores and keep you going for your next session. 

It’s like filling your car with high-octane fuel. Plus, rice goes with almost everything, making it an easy staple in your bulk-friendly diet.

3. Oats

For Those Morning Gains 🌞

If you’re looking for a carb-loaded breakfast to kickstart your day of gains, oats are where it’s at. They’re full of fibre, which keeps your digestion on point (important when you’re eating like a beast), and they give you a slow, steady release of energy. Perfect for powering through those long gym sessions.

Throw in some peanut butter, bananas, and a scoop of protein powder for an anabolic breakfast that’ll make you feel like the Hulk before your first set. 

4. Eggs

The protein powerhouse 🍳

Whether you like them scrambled, poached, or over easy, eggs are packed with protein and healthy fats that’ll get those muscles popping. One egg gives you around 6-7 grams of protein, but honestly, who’s eating just one? Go big or go home, I say. Try making a massive 5-egg omelette and you’re already ahead in the gains game.

Plus, eggs are one of the most bioavailable sources of protein out there, which is a fancy way of saying your body uses them really efficiently. More gains for less effort? Sign me up.

5. Steak

Because you deserve it 🥩

Listen, I get it. Chicken and rice get old real fast, and sometimes you just need a little red meat to shake things up. Enter steak – your juicy, iron-packed, protein-loaded friend. 

Not only is steak an amazing source of protein, but it’s also full of creatine (yes, the same stuff you buy in tubs) and iron, both of which are crucial for muscle recovery and growth.

Treat yourself to a nice steak once or twice a week – just make sure you don’t go crazy on the fats. Keep it lean, and your muscles will be flexing in no time.

6. Sweet Potatoes

The sweet side of carbs 🍠

Sometimes you want a carb that isn’t rice, and that’s when sweet potatoes come into play. These bad boys are packed with fibre, vitamins, and complex carbs to keep your energy levels solid without spiking your blood sugar. They’re also way tastier than plain old potatoes in my opinion.

Bake them, mash them, or even make some homemade sweet potato fries (yes, fries can be healthy!) for a sweet little addition to your meals that won’t wreck your bulk.

7. Salmon

For that omega-3 glow 🐟

If you want to mix things up and get some heart-healthy fats in your diet, salmon is your go-to fish. Not only is it loaded with high-quality protein, but it’s also rich in omega-3 fatty acids, which help with inflammation and recovery after those grueling sessions.

Plus, salmon gives you that glowing, shredded look because omega-3s are great for your skin too. 

8. Nuts & Nut Butters 

Snack like a pro 🥜

Bulking often means snacking, and when you’re on the go, nuts and nut butters are a lifesaver. Almonds, peanuts, cashews, whatever your preference, they’re full of healthy fats, protein, and calories – exactly what you need to keep your intake up without feeling like you’re eating every minute of the day.

Pro tip: a spoonful of peanut butter straight out of the jar makes a killer snack, especially when you’re in a rush.

There you have it. These foods are your ticket to those boulder shoulders, tree-trunk legs, and all-around gains. Remember, bulking isn’t just about eating more – it’s about eating smart.

Keep it clean, keep it consistent, and most importantly, keep hitting the gym.