Meal Plan to Grow Glutes : Booty Nutrition Uncovered

October 01, 2025

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Glutes are one of the largest muscle groups; and like any other muscle, they need proper nutrition to grow. That's why getting your meal plan to grow glutes right is crucial. You might have heard the saying, “muscles are built in the kitchen.” While we aren’t huge fans of clichés, but it’s spot on in this case.

Sure, what you do in the gym matters, but those hard-earned gains can be elusive without the right nutrition. Think of your diet as the foundation for building the glutes you want. Today, we’ll explore glute-building nutrition, focusing on how much you need to eat to support muscle growth. 

So, if you’re ready to fuel your fitness journey, let’s get to it!

 

Glute Building Nutrition Explained

Overview of Muscle Building Nutrition

Building muscle is like giving your body a construction project. It's an energy-intensive process, so you must give your body enough energy to succeed. When we talk about energy, we’re talking about food. Food breaks down in the body to give us the energy needed for daily activities and muscle growth.

To build muscle effectively, you need to eat in a calorie surplus. This means consuming more calories than you burn each day. These extra calories are essential for fueling the muscle-building process. They help repair and grow muscle tissue after those tough gym sessions.

But how many extra calories should we consume each day to see real progress? That leads us nicely to the next section.

 

How Many Calories for Glute Growth

A 10% calorie surplus is considered the sweet spot when building glutes. A surplus less than this might result in slower gains, while a surplus greater than this can lead to gaining unwanted body fat. Your body can only build muscle at a certain rate, so it's not as simple as "more calories equal more muscle." 

The body utilizes a 10% surplus to aid muscle building. Still, additional calories beyond this aren't used for muscle growth and are stored as body fat—something we want to avoid.

Aiming for just a 5% surplus might limit yourself to only half of the potential muscle gains. Therefore, sticking to a 10% surplus is optimal for balancing muscle growth and minimizing fat gain. The body can build muscle at a rate of 0.25-0.5 kg (0.5-1 lb) per week. Gaining more than this amount each week likely means you're adding fat, while gaining less suggests you might be missing out on potential muscle growth.

So, how do we figure out the right amount of calories to consume? First, you must determine your maintenance calories—the number of calories you need daily to maintain your current weight. You can do that here. 

For the purpose of the article, let’s say that after doing the calculations, we should be eating 2500 calories to build muscle, let’s get into the breakdown.

 

How Much Protein for Glute Growth

Protein is crucial for building glutes, providing the building blocks (amino acids) your muscles need to repair and grow after workouts. For effective muscle growth, consuming the right amount of protein is essential.

Studies suggest that consuming 1.6-2.2 grams of protein per kilogram of body weight during a muscle building phase maximizes muscle protein synthesis (1).

For someone weighing 75 kg, this translates to 150 grams of protein daily (75 kg × 2g = 150g).

Since each gram of protein provides 4 calories, you'll consume 600 calories from protein (150g × 4 = 600 kcal). This total of 600 calories is needed to support muscle gain.

If you're serious about growing your glutes, tracking your protein intake can be beneficial. It helps you stay on track and consistently give your muscles what they need to grow. So, whether you're meal prepping or planning your post-workout snack, remember that protein is your ally in achieving those glute gains!

 

How Many Fats for Glute Growth

Healthy fats, including hormones that support muscle growth, are essential for hormone production.

It's recommended that 20% of your total calorie intake comes from fats to support hormone production and overall health.

A daily intake of 2500 calories equates to 500 calories from fats (2500 × 0.2 = 500 kcal).

To determine how many grams of fat this is, divide the calories from fat by 9 (since there are nine calories per gram of fat):

500 kcal ÷ 9 = approximately 55 grams of fat.

Therefore, you'll need about 55 grams of fat daily to aid with the muscle building process.

 

How Many Carbohydrates for Glute Growth

Carbs provide the energy needed for intense workouts and recovery.

After calculating your protein and fat intake, the remaining calories should come from carbohydrates.

Subtract the calories from protein and fat from your total daily goal:

2500 kcal (total calories) - 600 kcal (protein) - 500 kcal (fat) = 1400 kcal from carbohydrates.

Since each gram of carbohydrates provides four calories, divide the remaining calories by 4:

1400 kcal ÷ 4 = approximately 350 grams of carbohydrates.

Thus, you'll need around 350 grams of carbohydrates daily to meet your calorie target and effectively support muscle growth.

 

Macronutrient Summary

To achieve optimal glute growth, here's a quick summary of your daily macronutrient needs based on a total calorie intake of 2500 calories (remember, the number of calories is different for everyone!):

●       Calories: 2500

●       Protein: 150 grams

●       Fat: 55 grams

●       Carbohydrates: 350 grams

This balance ensures your body has the necessary nutrients to build muscle, recover effectively, and fuel your workouts. Balancing your macronutrients effectively fuels your body for glute growth while supporting your overall fitness goals. Now that you know the ideal bulking macros, you can optimize your meal plan for those glute gains!

 

Foods For Glute Growth

Protein Sources for Glute Growth

Incorporating high-quality protein sources into your diet is essential for muscle growth and repair. Below is a table highlighting some of the best protein sources and their protein and calorie content per 100 grams:

Protein source	Protein per 100g	Carolies per 100g
Chicken	31	165
Beef	26	250
Turkey	29	135
Cod	18	82
Salmon	25	206
Tofu	8	144
Lentils	9	116
Eggs	13	165
Greek yoghurt	10	59

 

These protein-rich foods are excellent for your meal plan to support glute growth. Chicken, turkey, and beef are great for high protein intake, while fish like salmon and cod provide beneficial omega-3 fatty acids. 

For those preferring plant-based options, tofu and lentils are excellent protein sources.

Protein powder is another solid choice of protein. It's often high in protein and low in fats and carbohydrates. Not only are the macros good, but it's super convenient to consume when you're out and about. 

 

Carb Sources for Glute Growth

Carbohydrates provide the energy needed for intense workouts and recovery, making them essential for muscle growth. Here's a table of popular carbohydrate sources and their calorie content per 100 grams:

Carbohydrate Source	Carbohydrates per 100g (grams)	Calories per 100g
Brown rice	23	112
Quinoa	21	120
Oats	66	389
Sweet Potatoes	20	86
Whole Wheat Pasta	31	124
Bananas	23	89
Potatoes	17	77
Chickpeas	27	174
Whole Wheat Bread	49	252

 

These carbohydrate-rich foods are excellent for fueling your workouts and aiding muscle recovery. Brown rice, quinoa, and oats provide complex carbohydrates, which release energy slowly and help sustain your workouts. 

Sweet potatoes and bananas are great sources of vitamins and minerals, while whole wheat pasta and bread offer fiber and sustained energy. Potatoes and chickpeas are versatile options in various dishes to keep your meals interesting and nutritious.

 

Fat Sources for Glute Growth

Healthy fats are crucial for hormone production, including hormones that support muscle growth. Here’s a table of popular fat sources and their calorie content per 100 grams:

Fat Source	Fats per 100g (grams)	Calories per 100g
Nuts(Almond)	50	579
Eggs	11	155
Avocado	15	160
Nut butters	50	588
Olive oil	100	884
Salmon	13	206

 

These fat-rich foods can be easily incorporated into your diet to ensure you get the necessary healthy fats to aid with the glute building process. Almonds and nut butter are excellent sources of monounsaturated fats and protein. Eggs are versatile and provide a balance of fats and protein. 

Avocados offer heart-healthy fats and are rich in vitamins and minerals. Olive oil is a fantastic source of healthy fats for cooking or dressing salads. Salmon is rich in healthy fats and provides high-quality protein and omega-3 fatty acids, which are beneficial for reducing inflammation and supporting muscle recovery.

 

The Final Say

Building stronger, more defined glutes requires more than exercise; it's about optimizing nutrition to support muscle growth. Consuming a balanced diet that includes the right amount of calories, protein, fats, and carbohydrates gives your body the fuel it needs to grow. 

Focus on incorporating high-quality protein sources like chicken, beef, fish, and tofu while including energy-sustaining carbohydrates to fuel the process. Don't forget the importance of healthy fats from foods like avocados, nuts, and salmon to support hormone production and recovery.

Remember, the key to growing glutes isn't just eating more but eating smart. Tailor your meal plan to fit your specific goals and lifestyle, ensuring consistency and patience. With the right approach to nutrition and training, you're on your way to achieving the strong, sculpted glutes you desire. Stick to your plan, and watch your hard work pay off!

 

References

1.     Iraki, J., Fitschen, P., Espinar, S., & Helms, E. (2019). Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative review. Sports, 7(7), 154. https://doi.org/10.3390/sports7070154

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