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12 Best Foods For Women to Build Muscle

My top proteins to help maintain your weight healthy and muscles strong.

FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Melissa_Pfeister
FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Growing up I was always playing sports and lifting, building muscle along the way. As a teenager though, I thought the muscle was coming just from the exercise and weights. Little did I realize what role everything I was eating played in it. If you saw my meals…steak, burgers, chicken, eggs, more burgers… they all had one huge common factor, protein.


Now, as the older and much, much wiser 😉 woman I am, but more so since becoming a Stanford Medicine certified nutritionist and starting my own nutrition business, Stripped with Melissa, I’ve changed some of my unhealthy eating habits but stuck with the most important factor for keeping my muscles growing and thriving…the protein! Protein for women is especially crucial because as we age and especially during menopause, our muscles become more resistant to protein. Adding in enough protein during the day ensures our muscles retain enough to keep repairing and growing.

How do we get all that protein though? Well, this is your lucky day! Here is a list of my top proteins to help maintain your healthy weight, keep your muscles and bones strong, and to even aid in healthier skin, hair, and nails. Check all this deliciousness out!

1. Cows Milk

Attractive Asian woman drinking milk and smiling at home close up face.healthy life style outdoor city roof top.Shutterstock

Milk is great for building muscle because it’s not just a source of protein! It also has calcium, B2 and B12. This is a wonderful addition to your smoothies or coffee for a little extra protein lovin. It’s a simple thing to do for maintaining your muscle.

2. Avocado Yay!!!

Board with whole and cut avocados on turquoise table, closeupShutterstock

I absolutely love avocados! Not only are they full of healthy fats but they are also packed with a ton of nutrients. You can have your avocado plain with sea salt, put it on whole grain toast, or bake it in the oven and top it on your salad. Ok I’ll stop now, so many options. Just eat avocado and get that lean muscle going!

Related: 14 Ways to Get Back in Shape

3. Nut Butter-licious!

Jar with peanut butter on peanut background, close upShutterstock

Yes, more healthy fats! Almond butter and peanut butter are high in protein and provide all the essentials needed for building healthy muscles.

4. Oh, the Joy of Soy Protein!

Edamame,boiled green soybeans with saltShutterstock

There are many kinds of soy protein including tofu and edamame, which is my personal favorite. Soy is a completely plant-based protein with all the amino acids our body needs.

5. Lentils

Composition with bowl of lentils on wooden table.Shutterstock

Lentils are great for building lean muscle as a powerful source of protein. Lentils are also a great post-workout food because of their vitamins, minerals, and nutrients!

6. Amaranth

Raw Organic Amaranth grain in a bowl on wooden tableShutterstock

Amaranth is so rich in protein that it contains nearly double the amount found in corn or rice. Amaranth contains lysine which helps our body absorb calcium, produce energy, and build stronger muscles. On top of all that goodness, amaranth is high in iron!

RELATED:15 Foods to Sustain Weight Loss After Ozempic and GLP-1 Meds

7. Oat-tastic!

A Scoop of Rolled OatsShutterstock

Oats are incredible as a healthy and complex carbohydrate. Complex carbs provide long term energy which makes them the perfect choice for workouts and muscle growth!

RELATED: 15 Foods to Sustain Weight Loss After Ozempic and GLP-1 Meds

8. Lean White Meat

chicken fillet on a stone backgroundShutterstock

Skinless white meat poultry like turkey and chicken breast are loaded with protein and low in calories and fat. They also contain the amino acids, vitamins and minerals that are the key components in not only building muscle but maintaining it as well.

Related: I Lost 30 Pounds by Changing My Mindset Using These Simple Strategies

9. The Chicken of the Sea

Canned tuna fillet meat in olive oil, on black background, flat layShutterstock

Canned tuna fish and salmon are majorly rich in omega3 fatty acid which reduce muscle loss and increase muscle mass. Make sure to get it packed in water and not oil to avoid the extra fat!

10. Protein powder

Close up of women with measuring scoop of whey protein and shaker bottle, preparing protein shake.Shutterstock

When in doubt, protein powder it out! Protein powder is such an amazing way to get the extra boost of protein we need and there are so many tasty ones on the market now. Protein powder can be added to your favorite smoothie with a variety of protein-packed rockstars like yogurt, milk and fruits. Hot tip…take protein powder after your workout because our bodies have an anabolic for sucking that protein up and getting the most out of it!

11. Collagen

Ancient, Nutrition, bone, broth, collagen, powder ,chocolateShutterstock

Collagen is incredible for so many reasons, helping to keep our muscles, joints, and circulation strong. It aids in the boost of muscle proteins, like creatine, which promotes muscle growth after exercising. Collagen also helps with glycine production, which is essential for building lean muscle.

RELATED:50 Subtle Signs You May be Sick

12. Bestie Broccoli!

Macro photo green fresh vegetable broccoli. Fresh green broccoli on a black stone table.Broccoli vegetable is full of vitamin.Vegetables for diet and healthy eating.Organic food.Shutterstock

I know it sounds odd, but I am borderline obsessed with broccoli! Broccoli is one of THE top foods for building muscle. Those non-meat eaters, this one’s for you. Plant based and packed with not only protein but a ton of incredible vitamins and nutrients. Broccoli is one of the most nutritious foods you can eat! If you enjoyed this article, don’t miss 20 Foods That Strip Belly Flab.

Melissa Pfeister, founder of the program Stripped with Melissa, is a Stanford Med Certified Nutritionist.

More For You

FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Growing up I was always playing sports and lifting, building muscle along the way. As a teenager though, I thought the muscle was coming just from the exercise and weights. Little did I realize what role everything I was eating played in it. If you saw my meals…steak, burgers, chicken, eggs, more burgers… they all had one huge common factor, protein.


Now, as the older and much, much wiser 😉 woman I am, but more so since becoming a Stanford Medicine certified nutritionist and starting my own nutrition business, Stripped with Melissa, I’ve changed some of my unhealthy eating habits but stuck with the most important factor for keeping my muscles growing and thriving…the protein! Protein for women is especially crucial because as we age and especially during menopause, our muscles become more resistant to protein. Adding in enough protein during the day ensures our muscles retain enough to keep repairing and growing.

How do we get all that protein though? Well, this is your lucky day! Here is a list of my top proteins to help maintain your healthy weight, keep your muscles and bones strong, and to even aid in healthier skin, hair, and nails. Check all this deliciousness out!

1. Cows Milk

Attractive Asian woman drinking milk and smiling at home close up face.healthy life style outdoor city roof top.Shutterstock

Milk is great for building muscle because it’s not just a source of protein! It also has calcium, B2 and B12. This is a wonderful addition to your smoothies or coffee for a little extra protein lovin. It’s a simple thing to do for maintaining your muscle.

2. Avocado Yay!!!

Board with whole and cut avocados on turquoise table, closeupShutterstock

I absolutely love avocados! Not only are they full of healthy fats but they are also packed with a ton of nutrients. You can have your avocado plain with sea salt, put it on whole grain toast, or bake it in the oven and top it on your salad. Ok I’ll stop now, so many options. Just eat avocado and get that lean muscle going!

Related: 14 Ways to Get Back in Shape

3. Nut Butter-licious!

Jar with peanut butter on peanut background, close upShutterstock

Yes, more healthy fats! Almond butter and peanut butter are high in protein and provide all the essentials needed for building healthy muscles.

4. Oh, the Joy of Soy Protein!

Edamame,boiled green soybeans with saltShutterstock

There are many kinds of soy protein including tofu and edamame, which is my personal favorite. Soy is a completely plant-based protein with all the amino acids our body needs.

5. Lentils

Composition with bowl of lentils on wooden table.Shutterstock

Lentils are great for building lean muscle as a powerful source of protein. Lentils are also a great post-workout food because of their vitamins, minerals, and nutrients!

6. Amaranth

Raw Organic Amaranth grain in a bowl on wooden tableShutterstock

Amaranth is so rich in protein that it contains nearly double the amount found in corn or rice. Amaranth contains lysine which helps our body absorb calcium, produce energy, and build stronger muscles. On top of all that goodness, amaranth is high in iron!

RELATED:15 Foods to Sustain Weight Loss After Ozempic and GLP-1 Meds

7. Oat-tastic!

A Scoop of Rolled OatsShutterstock

Oats are incredible as a healthy and complex carbohydrate. Complex carbs provide long term energy which makes them the perfect choice for workouts and muscle growth!

RELATED: 15 Foods to Sustain Weight Loss After Ozempic and GLP-1 Meds

8. Lean White Meat

chicken fillet on a stone backgroundShutterstock

Skinless white meat poultry like turkey and chicken breast are loaded with protein and low in calories and fat. They also contain the amino acids, vitamins and minerals that are the key components in not only building muscle but maintaining it as well.

Related: I Lost 30 Pounds by Changing My Mindset Using These Simple Strategies

9. The Chicken of the Sea

Canned tuna fillet meat in olive oil, on black background, flat layShutterstock

Canned tuna fish and salmon are majorly rich in omega3 fatty acid which reduce muscle loss and increase muscle mass. Make sure to get it packed in water and not oil to avoid the extra fat!

10. Protein powder

Close up of women with measuring scoop of whey protein and shaker bottle, preparing protein shake.Shutterstock

When in doubt, protein powder it out! Protein powder is such an amazing way to get the extra boost of protein we need and there are so many tasty ones on the market now. Protein powder can be added to your favorite smoothie with a variety of protein-packed rockstars like yogurt, milk and fruits. Hot tip…take protein powder after your workout because our bodies have an anabolic for sucking that protein up and getting the most out of it!

11. Collagen

Ancient, Nutrition, bone, broth, collagen, powder ,chocolateShutterstock

Collagen is incredible for so many reasons, helping to keep our muscles, joints, and circulation strong. It aids in the boost of muscle proteins, like creatine, which promotes muscle growth after exercising. Collagen also helps with glycine production, which is essential for building lean muscle.

RELATED:50 Subtle Signs You May be Sick

12. Bestie Broccoli!

Macro photo green fresh vegetable broccoli. Fresh green broccoli on a black stone table.Broccoli vegetable is full of vitamin.Vegetables for diet and healthy eating.Organic food.Shutterstock

I know it sounds odd, but I am borderline obsessed with broccoli! Broccoli is one of THE top foods for building muscle. Those non-meat eaters, this one’s for you. Plant based and packed with not only protein but a ton of incredible vitamins and nutrients. Broccoli is one of the most nutritious foods you can eat! If you enjoyed this article, don’t miss 20 Foods That Strip Belly Flab.

Melissa Pfeister, founder of the program Stripped with Melissa, is a Stanford Med Certified Nutritionist.
Strong healthy muscle sporty looking handsome charismatic man bodybuilder in black tank top and white apron leaning on kitchen counter with colorful vegetables, bottle of vinegar and spices on it.
Shutterstock/PAVEL ZENYUK
FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Do you want to build those muscles AND lose inches?! Well, I have just the answer for you…PROTEIN! Yes, it seems so simple but can make the biggest difference. As a Stanford Medicine certified nutritionist and owner of my nutrition-based business, Stripped with Melissa, across the board that is the one food my clients don’t get enough of. Why protein though? Protein plays so many crucial roles in our body from helping the function of our tissues and organs to forming the major components of our muscles. Protein not only helps build our muscles but keeps them growing. Just like plants need water to thrive, muscles need protein just as much. The body, however, does not store protein the way it does other vitamins and nutrients so we must have it to use it. Protein is the fuel for your muscles and without it, especially for men as you start getting older, you can actually begin to lose muscle mass. So how do we get enough protein? Never fear, I have many protein-packed delicious foods right here!


1. Eggcellent Eggs!

Poached eggsShutterstock

There are 7 grams of protein in one egg along with the yolk containing the vitamins, minerals, and antioxidants to build muscle. Eggs also contain all nine essential amino acids which make them a complete protein. Eggs are a great post workout snack, so hard boil some for on the go!

RELATED:12 Best Foods For Women to Build Muscle

2. Bananas

Fresh bananas on wooden backgroundShutterstock

Bananas might get a bad reputation because they are high in fructose, however, bananas are an amazing pre-workout food rich in potassium and easy to digest. There are so many nutrients packed in bananas that are important for growing those muscles!

3. Salmon

Gourmet portion of thick juicy fresh salmon grilling on a griddle seasoned with lemon zest, herbs and spices in a low angle view with copyspace and rising steamShutterstock

Salmon is a complex protein and high in the omega-3 fatty acids EPA and DHA. Salmon contains a type of poly unsaturated fat that helps to reduce muscle loss and increase muscle mass!

4. Beans beans good for your heart… and muscles?

Delicious English Beans on Toast, top view. Flat lay, overhead, from above. Close-up.Shutterstock

Beans are high in fiber, vitamins, minerals AND low in fat. Beans also contain leucine which is one of the three amino acids needed to improve muscle growth.

Related: I Lost 10 Pounds in 50 Days with These 5 Hacks

5. Garlic

Garlic Cloves and Bulb in vintage wooden bowl.Shutterstock

A fun fact about garlic…it stimulates testosterone and inhibits cortisol. Testosterone is a key hormone in muscle growth and strength. So just say yes to the garlic!

6. Lean White Fish

Fresh Icelandic Haddock Fillets on a plate with lemon and parsley.Shutterstock

Fish like haddock, cod, and sole are high in protein and low in fat. This is the perfect combo to gain muscle mass all while keeping that figure lean and mean!

7. Say Please for the Cottage Cheese!

Cottage cheese and mint in a wooden bowl on an old rustic table, selective focus.Shutterstock

Cottage cheese is high in protein and contains live cultures, which are the good bacteria helping your body break down and absorb the nutrients you need to get bigger and stronger!

8. Quinoa

cooking and home concept - close up of female emptying jar with quinoaShutterstock

Quinoa is one of the highest protein grains! Along with protein, all the fiber packed in quinoa is great for digestion. A huge benefit of quinoa is that it contains all 9 amino acids our bodies can’t produce on its own in order to build muscle.

9. Lean Red Meat

Grilled top sirloin or cup rump beef meat steak on marble board. Black background. Top viewShutterstock

Lean red meat such as sirloin and tenderloin are loaded with protein, vitamin B12, zinc, and iron. It also contains all nine essential amino acids our body needs to build muscle AND prevent muscles from breaking down.

Related: I’m a Nutritionist and Here are 10 Weight Loss Foods I Buy Every Week

10. Oysters

oysters fresh seafood healthy meal food snack on the table copy space food background rustic top view pescatarian dietShutterstock

Oysters are naturally low in fat, an awesome source of protein, and high in zinc. Zinc is one of the vital minerals that supports testosterone production, the hormone we need to build muscle. So, grab some hot sauce and eat those oysters!

11. Greek Yogurt

Greek yogurt in a wooden bowl on a rustic wooden table. Selective focusShutterstock

Yogurt is great for muscle building because it’s loaded with protein and low in calories. Yogurt is great for blending with smoothies, baking, or having with some fresh cinnamon and berries to start your day!

Related: Autumn Calabrese Shows Off Washboard Abs and Shares Tips On How to Stay “Fit Over 40”

12. Protein Powder

low key scoop up whey protein, selective focusShutterstock

Protein powder is such an amazing way to get the extra boost of protein we need and there are so many tasty ones on the market now. Protein powder can be added to your favorite smoothie with a variety of protein-packed rockstars like yogurt, milk and fruits. Hot tip…take protein powder after your workout because our bodies have an anabolic for sucking that protein up and getting the most out of it! If you enjoyed this article, don’t miss 20 Foods That Strip Belly Flab.

Melissa Pfeister, founder of the program Stripped with Melissa, is a Stanford Med Certified Nutritionist.
Dr. Andrea Furlan
Copyright Dr. Andrea Furlan/YouTube/Shutterstock
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Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

We all want to stay strong and healthy as we age, but maintaining muscle mass becomes increasingly challenging over time. Dr. Andrea Furlan, a pain specialist from Toronto, Canada, explains that our 639 muscles are critical for longevity and quality of life. Unfortunately, age-related muscle loss (sarcopenia) affects many of us—but it's not inevitable. Dr. Furlan's research shows that with the right combination of resistance exercise and protein-rich foods, you can fight back against muscle loss and build strength at any age. Discover the 15 best protein sources that will transform your muscle-building efforts starting today.

Understanding Sarcopenia and Protein Needs

Sarcopenia isn't just a natural part of aging—it's now classified as a treatable condition, Dr. Furlan says. "Sarcopenia is considered one of the most important risk factors for falls, disability, and frailty in the elderly population," she explains in her post. To combat this condition, experts recommend consuming 1.4-2 grams of protein per kilogram of body weight (or about 1 gram per pound) on resistance training days. For a 150-pound person, that means aiming for approximately 150 grams of protein, particularly on workout days. Dr. Furlan notes that proper sleep, adequate carbohydrates for energy, and hydration also play crucial roles in muscle development.

The Four Pillars of Muscle Building

Woman sleeping with hand under cheek on pillow in bed.Shutterstock

According to Dr. Furlan, building muscle requires more than just protein. "If you want to build muscle mass and combat sarcopenia, you need to do a few things," she advises. The first pillar is resistance exercise, using either body weight or weights. The second is quality sleep. "A good quality sleep helps our body to get rid of the junk and toxins and help our muscles to grow," Dr. Furlan states. The third pillar is increased protein intake, especially on workout days. And finally, she emphasizes that carbohydrates provide "the energy for your body to digest all of that protein and do the exercises." Balanced nutrition, including healthy fats and proper hydration, completes this foundation for muscle growth.

Why Whole Foods Beat Supplements

Cooked,Salmon,With,Parmesan,Asparagus,And,A,Side,Of,Quinoa​Here’s What to Do About ItShutterstock

While protein powders might seem convenient, Dr. Furlan recommends focusing on real, home-prepared foods. "When you eat real food, you are also getting many other nutrients, like vitamins, minerals, healthy fats, and carbs—all of these are super important for a healthy life," she says. Whole foods provide complete nutrition packages that supplements simply can't match. They're often more affordable too. However, Dr. Furlan cautions that before beginning any high-protein diet, you should consult with your doctor, especially if you have kidney issues that might restrict protein intake.

Soybeans: The Plant Protein Champion

Edamame,boiled green soybeans with salt45. Edamame (boiled): 44 caloriesShutterstock

Topping Dr. Furlan's protein-rich foods list is soybeans, with an impressive 36 grams of protein per 100 grams. "Soybeans are high in plant-based protein, rich in fiber, support heart health, and contain isoflavones that may help with female hormone balance, like during menopause," Dr. Furlan explains. Found in edamame form, these versatile legumes make excellent additions to salads and various dishes. Dr. Furlan does note that while soybeans lead in protein content, they also contain significant calories, fats, and carbs. This makes them an excellent choice for those looking to build muscle while supporting overall health, particularly for women experiencing hormonal changes.

Chicken and Turkey: Poultry Protein Powerhouses

Grilled chicken breast or fillet on iron pan. Top viewShutterstock

Poultry options rank high on Dr. Furlan's list, with chicken breast providing 31 grams of protein per 100 grams and turkey breast offering 29 grams. "Chicken breast is low in fat and high in essential vitamins like B6 and niacin for metabolism," Dr. Furlan notes. Turkey provides additional benefits, as she points out: "Turkey breast is high in B vitamins for energy production and may help regulate blood sugar levels." These lean protein sources deliver maximum muscle-building potential with minimal excess calories, making them ideal staples in any strength-building diet. Their versatility in cooking methods and flavor profiles means they can be incorporated into countless healthy meal options.

Tuna and Salmon: Protein-Rich Fish Options

Raw tuna, onions, garlic, tomatoes, bell peppers, parsley and zucchini on a tableShutterstock

Fish options like tuna and salmon offer impressive protein content while providing essential omega-3 fatty acids. Dr. Furlan ranks tuna highly with 26 grams of protein per 100 grams. "Tuna is rich in omega-3 fatty acids for heart and brain health, high in protein, and contains selenium for immune support," she explains. Salmon follows closely with 25 grams of protein per 100 grams. "Salmon is an excellent source of omega-3s for heart and brain health. It is high in protein and contains vitamin D for bone health," Dr. Furlan adds. These seafood options provide complete proteins alongside nutrients that support overall health, making them smart choices for muscle building and maintenance.

Beef: Quality Red Meat Protein

Chef cutting steak beef. Mans hands hold raw steak T-Bone on rustic wooden cutting board on black background. Cooking, recipes and eating concept. Selective focus.Shutterstock

Beef earns its place in Dr. Furlan's top protein sources with 26 grams of protein per 100 grams of lean cooked meat. "Beef provides iron and zinc for immune function and contains vitamin B12 for red blood cell production," Dr. Furlan explains. These nutrients are particularly valuable for maintaining energy levels during intense workouts. While beef is calorically dense, its complete amino acid profile makes it an efficient muscle-building food. Dr. Furlan recommends choosing leaner cuts to maximize protein while minimizing saturated fat intake. The satisfying nature of beef also helps maintain fullness between meals, supporting overall dietary adherence during muscle-building phases.

Peanuts: Plant-Based Protein Punch

Raw peanuts or arachis, nuts,​28. PeanutsShutterstock

Peanuts offer an impressive 26 grams of protein per 100 grams, making them an excellent plant-based protein option. "Peanuts are a good source of healthy plant-based fats. They support heart health, are high in protein, and contain antioxidants like resveratrol," says Dr. Furlan. Their convenience makes them perfect for on-the-go protein consumption, whether as peanut butter or raw nuts. Dr. Furlan notes that while peanuts are protein-rich, their serving size is typically small (about 28 grams), delivering about 7 grams of protein per serving. This concentrated nutrition source provides sustained energy and muscle-building support in a compact package, though portion control is important due to their caloric density.

Shrimp: Lean Seafood Protein

Frozen shrimp. Seafood on the counter. Fish market. Close-up shooting of seafood. Box with shrimp. Photo of shrimp in the supermarket. Wholesale of fish. Peeled shrimp.​8. Versatile ShrimpShutterstock

Shrimp provides 20 grams of protein per 100 grams, making it an excellent lean protein source. "Shrimps are low in calories, high in protein, and contain astaxanthin, a powerful antioxidant, and also provides omega-3s for brain health," Dr. Furlan explains. This combination of high protein with minimal calories makes shrimp particularly valuable for those looking to build muscle while managing weight. Their quick cooking time also makes them convenient for busy lifestyles. The unique antioxidant profile of shrimp offers additional health benefits beyond muscle building, supporting overall wellness while contributing to strength development goals.

Eggs: The Perfect Protein Package

Texture and background of organic raw chicken eggs. Chicken eggs cover the frame.​Worst: Processed MeatShutterstock

With 13 grams of protein per 100 grams (about two large eggs), eggs remain a nutritional powerhouse. "Eggs, beyond being a high-quality protein source, contain choline for brain health and provide essential vitamins like vitamin D and B12," Dr. Furlan notes. Their complete amino acid profile makes them particularly effective for muscle synthesis. Eggs' versatility allows them to be incorporated into any meal of the day. Dr. Furlan appreciates that eggs provide a perfect balance of nutrients in a natural package. Their affordability and accessibility make them an ideal protein source for consistent muscle support across various dietary patterns and budgets.

Dairy Protein: Cottage Cheese and Greek Yogurt

Woman hold bowl with cottage cheese, close up​Greek Yogurt & Cottage Cheese: Choosing the Right Fat PercentageShutterstock

Dairy options provide excellent protein alongside calcium for bone health. "Cottage cheese is an excellent protein source, rich in casein for muscle recovery, and provides calcium for bone health," Dr. Furlan explains. With 11 grams of protein per 100 grams, cottage cheese offers slow-digesting casein protein that provides sustained amino acid release. Greek yogurt follows with 10 grams of protein per 100 grams. "Greek yogurt is high in probiotics for gut health, rich in protein, and supports bone health with calcium, and may help in weight management," says Dr. Furlan. These dairy options offer complete proteins while supporting digestive health, making them valuable components of a muscle-building nutrition plan.

Plant-Based Options: Legumes and Tofu

Organic,Raw,Soy,Tofu​16. TofuShutterstock

Plant-based proteins like beans, chickpeas, and tofu provide excellent options for vegetarians and those looking to diversify protein sources. "Beans are high in fiber for digestion. They are a plant-based protein source, support heart health, and help regulate blood sugar levels," Dr. Furlan explains. Both beans and chickpeas provide 9 grams of protein per 100 grams. Tofu offers 8 grams of protein per 100 grams and additional benefits: "Tofu is high in plant-based protein, contains iron and calcium, and supports heart health. And it's a good source of phytoestrogens that can help women who have low estrogen levels, especially during menopause," notes Dr. Furlan. These plant options combine protein with fiber and additional nutrients that support overall health.

Quinoa: The Complete Plant Protein

Quinoa,Grains,Closeup,,Not,Cooked,Healthy,Quinoa,Porridge,GrainsShutterstock

While quinoa ranks 15th on Dr. Furlan's list with 4 grams of protein per 100 grams, it offers unique benefits. "Quinoa is a complete plant-based protein, rich in fiber, contains magnesium for muscle function, and supports blood sugar control," Dr. Furlan explains. Unlike many plant foods, quinoa contains all nine essential amino acids, making it particularly valuable for vegetarians and vegans. Its fiber content supports digestive health, while magnesium directly contributes to muscle function and recovery. This ancient grain can be incorporated into various dishes as a protein-rich base that supports overall wellness while contributing to muscle maintenance.

Timing Your Protein Intake for Maximum Muscle Growth

Eating Meat. Closeup Of Woman Mouth With Red Lips, White Teeth Biting Tasty Beef Steak On Fork. Close-up Of Beautiful Female Mouth Eating Delicious Grilled Meat. Nutrition Concept. High Resolution​Here’s How to Fix ItShutterstock

Strategic protein timing can enhance your muscle-building results. Dr. Furlan recommends a targeted approach: "I usually eat my carbs before I go to the gym and the protein when I come back from the gym." This strategy provides energy for your workout from carbohydrates, then supplies the building blocks needed for muscle repair afterward through protein. "This is because the carbs will give me energy to do the exercises, but my muscles will build up after I do the exercises and that's when they will need the protein to put in the muscles," Dr. Furlan clarifies. Your muscles need protein most during the recovery window after resistance training. Spacing protein intake throughout the day in moderate portions also optimizes absorption and utilization.

Creating Your Muscle-Building Meal Plan

A grilled rib-eye beef steak seasoned with rosemary and accompanied by red wine, all set against a black background. The steak, perched on a fork,is garnished with rosemary and sprinkled with sea Salt​More Protein TipsShutterstock

With these protein-rich foods as your foundation, creating an effective muscle-building meal plan becomes straightforward. Dr. Furlan emphasizes that variety is key: "Eating this high amount of protein when you are not lifting weights will not have the same effect." She recommends focusing protein intake particularly on workout days when muscles are actively repairing. Creating balanced meals that combine these protein sources with healthy carbohydrates and fats ensures your body has everything needed for optimal muscle growth. Remember that consistency matters more than perfection—finding protein sources you enjoy and can maintain long-term will yield the best results for your muscle strength and overall health. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Strong woman with broccoli in the kitchen
Shutterstock/Terelyuk
FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Muscles are not just for show. They are vital for survival when it comes to pumping blood or breathing. They’re essential for everyday activities like carrying groceries or picking up children. They also benefit us in the long-term by maintaining a healthy weight, keeping our joints healthy, reducing risk of certain diseases, and preventing falls or other injuries. I have multiple certifications in fitness and nutrition as well as 15 years experience in corporate jobs before being a full-time coach. This means I understand how difficult it is to build muscle on a busy schedule. In addition to coaching over 100 clients per year, I added 15 pounds of lean muscle during my last few years working full-time in marketing. I did this while also being a dad of two young kids. I am proof that anyone can do it if they optimize their diet appropriately. Here's exactly what to eat to grow muscle fast.


1. Grass-Fed Beef

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meatShutterstock

The first food I recommend for growing muscles fast is grass-fed beef. Almost everyone knows protein is important for muscle building. What most people don’t know is “protein” is a term for multiple amino acids. Not all protein is complete (meaning not all proteins contain all nine amino acids that we get from food). And then not all complete proteins are equal, because each food we eat is handled differently by the body. Our bodies absorb more protein from grass-fed beef than other plant-based proteins, for instance. It’s also incredibly nutrient-dense. Grass-fed beef is a great source of iron, B12, zinc, and more. It’s also important to note that not all beef is created equal. Grass-fed beef is usually lower in calories and can have higher omega-3.

💪🔥Body Booster: When in doubt, avoid processed red meat. Don’t be afraid to spend more money to get high-quality beef. My favorite burger is from my local burger place Super Duper Burger. They use only high-quality grass-fed beef and as they say, a burger shouldn’t cost $3.

Related: I Sculpted My Arms With These 4 Simple Tricks

2. Eggs

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The second food for growing muscles fast are eggs. Eggs are loaded with vitamins, minerals, and of course, high-quality protein. Another reason eggs are a top choice for building muscle are how cheap they are and easy they are to cook. A dozen eggs can usually be found for $3-$8, depending on where you live and what type you buy. That means you can have 4 eggs, and eat about 25g of protein, for the cost of $1-$3. Eggs can also be cooked in seconds, hard-boiled for meal prep, or used in meals such as salads, noodle dishes, or even on top of burgers.

💪🔥Body Booster: If you’re a busy parent like me, you know that you don’t always have time to cook a healthy meal. Eggs end up being my go-to breakfast several mornings a week. And sometimes at night if I don’t have time to cook - breakfast for dinner is better than eating a box of pasta! One of the questions I hear often is “is 3 or 4 eggs too many”? My response to that is - 4 eggs is definitely way healthier for you than a bagel or muffin!

3. Whey Protein Powder

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Whole foods are always going to be better than supplements, but supplements are better than skipping it altogether. For many people it is very hard to hit a daily protein goal without a supplement. Whey is the best absorbing protein powder and it can go into all kinds of foods including oatmeal, smoothies, and yogurt.

4. Greek Yogurt

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It’s high in protein but also high in calcium which is good for strong bones. Greek yogurt also contains probiotics which can help with gut health. And of course it is also easily accessible. Greek Yogurt requires no cooking or meal prep so it’s a great go-to breakfast at home or on the road since it’s sold in most airports and convenience stores.

💪🔥Body Booster: Avoid traditional yogurt, especially because it’s often flavored with added sugar. Try adding fresh fruit, granola, or honey to your Greek Yogurt to improve the taste.

Related: What Happens to Your Body When You Stop Taking Ozempic

5. Wild-Caught Salmon

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Wild-caught salmon has high levels of omega-3 fatty acids which help reduce inflammation. Inflammation can affect your ability to eat well, move well, and just feel good. Omega-3s are important because they balance out the standard diet which is high in omega-6 foods such as chicken, oils, and nuts. Salmon also reduces overall body pain and speeds recovery from workouts which is important for building and maintaining healthy muscle mass.

💪🔥Body Booster: When it comes to cooking salmon, or any food, I am a believer in the phrase “cook ingredients, not recipes.” If you’re busy like me, Salmon is arguably one of the easiest foods to cook. Pat it dry, pick the seasoning of your choice, and throw it in the oven for about 15 minutes. Pair this with just about any vegetable and starch and you have a balanced, functional meal full of protein and other nutrients.

6. Oats

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We’ve mostly talked about protein but carbs are an important part of building muscle as well. I know all the keto lovers are going to tell me how much muscle they build without carbs, but the reality is the keto diet only works for a select group of people. Oats are another easy breakfast to cook in the morning or meal prep with overnight oats.

💪🔥Body Booster: If you’re looking to bulk, raw oats are an easy thing to dump into a protein shake to increase total calories and carbs without focusing on processed foods. The reason carbs are often looked at negatively is that so many of us eat carbs from pizza, white bread, or other processed places. Oats can help you recover, are packed with vitamins, minerals, and phytochemicals to keep us healthy and build muscle.

7. Chicken

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The seventh is Chicken which is a common go-to protein source for many people looking to build muscle. One of the things most people don’t realize about chicken is it’s also a good source of creatine, which most of us think of as a supplement but it is also naturally found in foods. It has almost the same amount of creatine as red meat. Chicken is a great protein option for keeping calorie count down while still eating your protein goal.

Related: 5 Secrets to Success Before You Start Your Next Diet

8. Beets

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All vegetables are important for building muscle and maintaining a healthy lifestyle, but beets are one of my favorites for a few reasons. First, they contain nitrates which can help you train harder and see greater strength gains.

💪🔥Body Booster: I am a believer in having a serving of vegetables with every meal. My fridge is always stocked with pickled beets, which you can eat raw, making it one of the few veggies you can eat at any meal without any prep or cook time.

9. Lentils

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Ninth are lentils, which are great for everyone especially those on a plant-based diet. Lentils are incredibly high in protein. They’re also high in fiber which many people don’t get enough of. Fiber helps with digestion and even lowering cholesterol, which helps when eating a diet full of animal products. Lentils are also a slow-digesting carb meaning they can kick in after a workout to help you recover.

💪🔥Body Booster: When I was younger I used to sprint home from the gym to grab a protein shake or eat a post-workout meal. I do not have time for that anymore so slow-digesting carbs make sure your body is doing what it needs to build muscle even when you’re back at your desk after the gym.

10. Chia Seeds

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And tenth are chia seeds. These seeds are incredibly high in protein, they’re fairly cheap, and can be eaten at breakfast lunch and dinner. Chia seeds can be put in anything from smoothies to cereal. Chia seeds can also soak in milk to make a delicious healthy chia pudding dessert for you or the whole family. The Terahumara people, made famous in the book Born to Run, are some of the best natural athletes in the world. They run for dozens of miles every single day, sometimes going over 200 miles at a time. Their favorite drink? Chia Fresca. It is essentially water and honey with chia seeds in it. Maybe it will make you able to run 200 miles as well!

💪🔥Body Booster: I always recommend letting chia seeds soak in liquid for about 5 minutes so they turn into a gel. This makes them easier to digest.

Related: 13 Proven Workouts for Building a Powerful Chest

11. When Building Muscles, Don't Eat Too Little

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One common mistake when trying to build muscle fast is eating too little. A calorie surplus is a really important part of building muscles, especially fast. Something can’t grow from nothing. So many of us believe that being fit means eating less and that’s often not the case. Most of us need to eat less processed foods but eating too little food will result in no muscle growth. If you don’t want to track your calories or protein intake in a food log, a simple rule to follow is: eat healthy portions of whole foods, along with some variety. A colorful plate is a healthy plate. Another common mistake is trying to limit protein intake per meal. There was a belief for a while that your body can only process so much protein at once. That’s mostly untrue. If you limit your protein intake at each meal, it's more likely that you don’t hit your daily protein goal which means you won’t have enough to build muscle.

12. Add in Training to Build Muscle Fast

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Resistance training/strength training is the other critical piece of building muscle. A good rule of thumb is 10 sets per week of each muscle group. For example, 3 sets of a bench press, 3 sets of rows, and 3 sets of bicep curls is about enough stimulation to grow your biceps. Going to the gym (or exercising at home) for 2.5-3 hours per week will usually be enough stimulus. Sleep is also vital. Muscles are not grown in the gym. They are repaired and grow stronger at night while you sleep. Do not skip this very important step. If you are consistent with eating enough protein every day, getting 7 hours of sleep on average, and doing resistance training a few times per week, you will build muscle. It’s a fact. If you want to know more about how soda affects your health, don't miss my other article here on Body Network: 6 Disgusting Things Drinking Soda Does to Your Body.

Andrew Hayes is the Founder & Head of Lifestyle at Alta Coaching.

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15 Superfoods That Reduce Abdominal Fat
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FACT CHECKED BY Alek Korab
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

As the co-founder and Head of Nutrition at Alta Coaching, a Functional Nutritional Therapy Practitioner, NASM Certified Personal Trainer and Board Certified in Holistic Nutrition, my nutritional philosophy is rooted in eating a variety of unprocessed nutrient-dense whole foods. Why? They help clients improve their health, reduce inflammation and reach their ultimate potential. I teach my clients how to fill their plate up with superfoods on a daily basis in addition to building habits to make it a seamless part of their new healthy lifestyle. So which superfoods are considered beneficial for a woman's health, and what are the key reasons one should consider incorporating them into their diet? Read on to see them ranked from 10 to 1.


10. The No. 10 Superfood for Women is Kefir

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Kefir is one of the world’s oldest fermented foods and is a staple in many cultural cuisines for centuries. Kefir is the richest sources of probiotics (yes, more than yogurt) and this fermented food has shown to improve digestive health by restoring the balance of healthy bacteria in the gut. Kefir is also rich in calcium and vitamin K2, which supports bone health and helps prevent osteoporosis, a common concern for women. Kefir can be store-bought, or even better made at home and is easy to incorporate daily due to its drinkable form.

Related: Influencer Sculpted Her Arms With These 4 Simple Tricks

9. The No. 9 Superfood for Women is Blueberries

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Blueberries are the most nutrient dense berries with one of the highest antioxidant levels of all fruits. These antioxidants neutralize the free radicals that damage DNA, and cause inflammation and chronic disease which means they play an important role in longevity and overall health. Blueberries are also high in fiber, low in sugar and low in calories which make them a perfectly daily staple for most women to feel their best. I advise clients to have blueberries with yogurt, oatmeal, in smoothies, on salads or as a snack alongside some nuts or seeds.

8. The No. 8 Superfood for Women is Grass-Fed Beef

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The eighth superfood for women is grass-fed beef. For any woman to look and feel her best, she needs to be eating enough protein on a regular basis. Lack of sufficient protein is the number one commonality I see with all my female clients and when they do start eating adequate amounts, coming from high-quality sources, they see their body transform, their blood sugar regulate and their cravings are greatly reduced. Grass-fed beef is a top protein source and nutrient powerhouse compared to conventionally raised beef. Grass-fed beef is also rich in omega-3 fatty acids, CLA, and vitamin E, which makes it a top superfood for women to eat.

7. The No. 7 Superfood for Women is Eggs, Including the Yolks

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Eggs (especially the yolks!) are nicknamed “nature’s multivitamin” for a reason. They are a rich source of several essential nutrients for women such as choline, vitamin B12, vitamin D, iron and protein. I recommend eggs to my female clients on a daily basis for that reason but also due to their equal protein and fat content that supports satiety. Feeling full and energized is important for weight management, but especially weight loss. The protein and cholesterol in eggs also support healthy lean muscle tissue growth which is important for maintaining a lean, strong, and energized body. I have a fool-proof hard boiled egg recipe here that I make on a weekly basis so I always have a quick superfood dose of eggs daily.

6. The No. 6 Superfood for Women are Avocados

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Packed with fats (the good kind!), fiber and phytonutrients, avocados are one of the best foods to eat daily for optimal health with benefits such as lowering blood pressure, regulating digestion and lowering inflammation throughout the body. A recent study on women shows that women who ate one avocado per day for 8 weeks showed significant increase in elasticity and firmness in the skin. Skin is a huge component for women to feel their best and tighter firmer skin helps reduce the appearance of cellulite as well making it a good choice for women to feel more confident in those aesthetic areas.

Related: 2 Ways to Shed Inches Off Your Waist That "Most Personal Trainers Aren't Talking About"

5. The No. 5 Superfood for Women is Beets

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The fifth superfood for women is beets. Women are more prone to anemia or iron deficiency during menstruation, and the folate and iron found in beets help the body make more blood cells. Consuming beets can also help women regulate their cycles, boost fertility and have fewer cramps due to the increased bloodflow to the uterus. The tricky part about beets is the taste and preparation is not for everyone. I recommend adding steamed frozen beets to smoothies or adding pickled beets to salad or side dish to make beets part of a woman’s daily routine.

4. The No. 4 Superfood for Women are Leafy Greens

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The fourth superfood for women are leafy greens like kale, spinach, chard or collard greens. Leafy greens are packed with vitamins A, C, E and K and antioxidants that have benefits from preventing cancer, supporting the immune system to building stronger bones. I love recommending leafy greens for weight management clients due to their large volume and low calories, not to mention the fiber and hydration benefits that reduce appetite and overconsumption of unhealthy foods. Leafy greens are prefect for salads, smoothies, stir frys and are so easy to source and prep.

3. The No. 3 Superfood for Women is Bone Broth

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The third superfood for women is bone broth which packs a strong nutritional punch in one comforting cup. High in protein and minerals that support the immune system, bone broth is also rich in collagen which makes it different from vegetable broth. As the broth is made, bones and ligaments release compounds like collagen and glucosamine which help reduce inflammation and pain along with giving skin a youthful texture and reducing wrinkles. I recommend bone broth daily as a protein packed snack that also supports the immune system in times when colds and flus run rampant.

2. The No. 2 Superfood for Women are Flax Seeds

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The second superfood for women are flax seeds due to their phytoestrogens and lignans that help balance oestrogen in the body and help regulate the menstrual cycle, reduce PMS symptoms and menopausal symptoms which lead to better quality of life for many women. Flax seeds also have omega-3 fatty acids that support glowing skin and fast-growing hair. I recommend women add ground flax seeds to smoothies, and yogurt bowls or sprinkle on top of salads for a superfood boost.

Related: How I Lost Belly Fat and 70 Pounds With This Simple 3 Tricks You Can Steal

1. The No. 1 Superfood is Salmon

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The first superfood I recommend for women is wild-caught salmon. Research shows that the high levels of omega-3 fatty acids in salmon help reduce inflammation which reduces the risk of many chronic conditions like heart disease and diabetes as well as support cognitive function. Salmon is easy to cook, versatile and delicious as well as providing a good source of protein which is crucial for a woman to feel her best. Check out my go-to 20 minute sheet pan salmon dinner that features 2 other superfoods, asparagus and potatoes!

11. Here's How These Superfoods Can Benefit You

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The best part about superfoods is that they are everywhere and you probably eat them already! A superfood is simply a food with high nutrient density. The opposite of a superfood is a highly processed food where nutrients are stripped and replaced by hyperpalatable additives that make it hard to put down once you get started eating. These nutrients could be antioxidants, vitamins, minerals, fiber, fatty acids, flavonoids etc. When we eat food, this food acts as information or instructions that in turn, tell our body how to grow, repair and maintain our bodies. The more nutrients a single food has, the more “super” it is and the more it supports health and optimal bodily functioning.

12. Here's How to Get Your "Best Body" Using Superfoods

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The “best body” for a woman is not about aesthetics, but a body that provides sufficient energy to meet the daily demands placed on it, has lean muscle mass and healthy body fat (not too much and not too little), and is not in a chronically stressed or diseased state. Placing emphasis on eating plenty of high-quality superfoods, instead of restricting or eating low-quality processed foods is important for a woman to feel her best. I work with dozens of women on a daily basis and I encourage them to eat a variety of superfoods that are also very easy to find at any grocery store. No fancy powders or expensive supplements can replace the power of whole foods from making a woman feel her best.

13. Avoid These Superfood Mistakes

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When it comes to adding superfoods into the diet, it’s hard to go wrong as long as you are choosing unprocessed foods as close to their original form as possible. For example: fresh ripe blueberries are not the same as blueberry-flavored yogurt. The more processed a food, the fewer nutrients present, so be sure to source and prepare the food to keep nutrients intact as best as you can. It's also important to eat these foods in the context of a balanced meal that includes a protein, a vegetable, a fat, and optional carbohydrate. Many nutrients are better absorbed with other vitamins and minerals present, that’s why combining foods can lead to more nutrient absorption.

14. Final Word From the Head of Nutrition

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Food quality is an undeniable factor for a woman to feel her best, but body composition changes like weight loss and building lean muscle cannot happen without eating the optimal macronutrient ratio and caloric amount for the individual. When my clients start adding more superfoods to their diet, they feel the overall benefits but no significant body changes will occur without consistently following the right plan for their unique body. There is no one-size-fits-all all approach, all women need something a little different to feel their best but incorporating more of the foods on this list is guaranteed to support overall health and wellness.

💪🔥Body Booster: Flax seeds aid in balancing estrogen levels in the body, regulating the menstrual cycle, and reducing symptoms of PMS and menopause. Additionally, they promote glowing skin and rapid hair growth. If you enjoyed this article, don’t miss out on my previous one titled The #1 Carb You Could Eat For Your Body.

Kat Best is a co-founder and Head of Nutrition for Alta Coaching, a Functional Nutritional Therapy Practitioner, NASM Certified Personal Trainer, and Board Certified in Holistic Nutrition.

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

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20 Things to Avoid While on Ozempic
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

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Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

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Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Sophie van Oostenbrugg gainsbybrains
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Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.