Your Muscle Menu: Power-packed

Natural Foods

for Bulking Up

Be ‘Egg’cited to Bulk Up

With a generous 6 grams of protein and just 78 calories per large egg, eggs are the ultimate muscle-building fuel. They are a nutritional powerhouse, packed with complete proteins, healthy fats, and essential vitamins! Another advice — don't skip the yolk; it is an amazing source of vital nutrients like choline and vitamin D.

Embrace the Creamy Goodness of Greek Yogurt

A cup of creamy Greek Yoghurt (240ml) contains 10 g of protein and 150 calories. Beyond its deliciousness, this velvety delight is loaded with protein, calcium, and gut-friendly probiotics. It is an ideal option for those looking to increase muscle mass without resorting to bland protein shakes. Consider your taste buds and muscles duly satisfied — you're welcome! 

Lentils, chickpeas, and black beans aren't just your average legumes — they're excellent plant-based sources of protein and fibre. These nutrient-packed legumes offer a slow-release energy boost, which can be perfect for sustaining your muscles during workouts.

Despite being a vegetarian source, you'll find 18 grams of protein and 230 calories in just one cup of cooked lentils. Chickpeas offer 15 grams of protein and 269 calories per cup when cooked. Likewise, black beans provide 15 grams of protein and 227 calories per cup when cooked.

The Goodness of Quinoa

A cup of cooked quinoa comes with 8 grams of protein and 222 calories. Quinoa is a complete protein powerhouse. Plus, it's loaded with vitamins, minerals, and complex carbohydrates, making it a perfect choice to replenish your glycogen stores after an intense workout.

Nuts and Seeds to Your Muscles' Rescue

Almonds, walnuts, chia seeds, and hemp seeds are exceptionally rich in healthy fats, protein, and micronutrients. Sprinkle them on salads, blend them into smoothies, or simply munch on them for a snack. This will give your muscles some serious love. See for yourself:

●        Almonds (28 g): Protein - 6g, Calories - 164

●        Walnuts (28 g): Protein - 4g, Calories - 183

●        Chia Seeds (2 tbsp): Protein - 4g, Calories - 138

●        Hemp Seeds (3 tbsp): Protein - 10g, Calories – 166

Fatty Fish, Muscular Muscles

Salmon, mackerel, and trout are a boon for your muscles. Packed with omega-3 fatty acids, they not only fight inflammation but also keep your muscles in tip-top shape!

In a serving size of 85 grams, salmon gives you 22 grams of protein and 206 calories. For the same serving size, mackerel offers 21 grams of protein with 305 calories. Trout, in the same serving size, contains about 21 grams of protein and 155 calories.

Paneer for the win

A cup of paneer (cottage cheese) contains 27 g of protein and 222 calories. It’s the most popular protein source amongst those who gym; it's easily digestible as well. It is rich in casein protein, which provides a steady release of amino acids to support muscle repair and growth.

Popeye it Up With Spinach

A cup of spinach contains 1 g of protein and 7 calories! Yes, you read that right, 7 calories! Bulking up means sucking up and not forgetting to consume enough greens! Spinach and other leafy greens are packed with vitamins, minerals, and antioxidants that promote muscle function and aid recovery.

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Strengthening Sweet Potatoes

A single medium baked potato packs 2 grams of protein and 103 calories. But when it comes to carb-loading in a healthy way, sweet potatoes steal the spotlight! Bursting with nutrients and offering sustained energy, they're the perfect fuel for your workouts and muscle recovery.

Muscling Your Way to Fitness

So, who needs costly protein shakes when you've got these natural powerhouses to fuel your muscle growth? Let us know which ones you prefer the most. Go for nutrient-rich whole foods, pair them with a balanced fitness regimen, and watch your muscle-building dreams become a reality! Remember, it's always a good idea to chat with a physician or a registered dietitian before shaking up your diet, as everyone's nutritional needs are as unique as their fingerprints!