Top 10 Foods Every Hardgainer Needs for Maximum Muscle Growth
Jan 3, 2025 mindpumpIf you’re a hardgainer, the struggle is real. Sure, a privileged 1st world struggle of eating copious amounts of food and not gaining weight, but a struggle nonetheless. I’ve been there. And I tried just about every trick in the book to put on size: from chugging melted butter to printing out fake coupons for free Dominos. But before you resort to those terrible practices (please don’t), let’s explore the right way to do it. Eat dense, nutritious, whole foods. Why? Because that’s what works.
If you want to put on size, here are your staples.
1. Whole Eggs and Ground Beef
For hardgainers, calories are your best friend, and these two pack a punch. Whole eggs are rich in protein and healthy fats, making them a versatile muscle-building staple. Meanwhile, ground beef (aim for 80/20 for more calories) is a heavyweight in both protein and calorie content.
Pro tip: Whip up a quick scramble or mix ground beef into rice for an easy, high-calorie meal.
2. Whole Milk and Chicken Thighs
Whole milk isn’t just for your Froot Loops — it’s a calorie-dense protein source perfect for bulking. Pair it with chicken thighs for more protein and fats.
Pro tip: Marinate those thighs overnight for maximum flavor and pair with a carb for a complete meal.
3. White Rice and Potatoes
Carbs are the unsung hero of muscle growth, and white rice and potatoes are as simple as they are effective. They’re easy to digest, giving you the energy you need to crush workouts and recover like a champ.
Pro tip: Cook your rice with bone broth or butter for extra calories and flavor.
4. Oatmeal and Grits
Need a pre-workout energy boost? Oatmeal and grits are your go-to. They’re quick to prepare, easy on the stomach, and provide long-lasting energy to fuel your day. If they were good enough for Ronnie Coleman, I’m sold.
Pro tip: Stir in peanut butter or top with berries for a calorie and flavor boost.
5. Olive Oil and Avocados
Healthy fats are calorie-dense and essential for overall health. Drizzle olive oil on your meals or smash avocado onto toast to sneak in extra calories without adding bulk.
Pro tip: Add olive oil to your post-workout shake — trust me, it’s an easy win.
6. Frozen Vegetables
While calories are king, don’t forget your micronutrients. Frozen veggies are convenient, nutrient-packed, and won’t make you too full.
Pro tip: Toss them in with your rice and protein to round out your meals.
7. Berries
Fiber and antioxidants without weighing you down. Also, when used as a topping they make food more palatable so you can eat more. Ever tried eating plain yogurt? Boring. Top it with berries and you can crush a pint.
8. Greek Yogurt and Cottage Cheese
Both Greek yogurt and cottage cheese are high in protein and calcium, helping with muscle repair and growth. Bonus? They’re super versatile.
Pro tip: Top with honey and nuts for a high-calorie snack.
9. Tuna Fish and 95% Ground Turkey
For a budget-friendly option, tuna and ground turkey are hard to beat. Both are high in protein, low in fat, and can be prepped in bulk.
Pro tip: Mix tuna with avocado for a quick, high-calorie snack.
10. Bone Broth and Butter
Bone broth isn’t just trendy; it’s a nutrient-dense way to add flavor (and calories) to your meals. And butter? It’s the MVP of calorie-boosting.
Pro tip: Cook your potatoes or rice in bone broth, then toss with a pat of butter for a rich, satisfying meal.
The Takeaway
Hardgainers don’t just need to eat more — they need to eat smarter. These 10 foods will help you fuel your workouts, recover faster, and finally start seeing the gains you’ve been chasing. Okay, now stop reading and go eat.
