Millions of people hit the gym each week. Everyone has their own reasons: weight loss, muscle mass, or general fitness. For those who are looking to add mass, strength training is really only part of the program. Just like when losing weight, what you put in your body–your nutrition and diet plan–makes a world of difference. 

If you’re looking to put on pounds of muscle, pay careful attention to what you eat. 

With so many options and so many empty promises for muscle-gain glory, knowing a few simple foods that will help you bulk up can go a long way. Here are 6 foods to help you gain muscle mass: 

1. Oatmeal 

Don’t skimp on breakfast. If you want to add muscle mass there are very few meals that will start your day off better than a hearty bowl of oatmeal. The carbohydrates in oatmeal will help fuel you throughout the day. At the same time, oatmeal is also minimally processed and has a low glycemic index value. That means oatmeal is packed with micronutrients, will keep you feeling fuller longer, and adds energy to your bank.  

2. Eggs 

If oatmeal isn’t your thing, double down on the eggs. Eggs are a great source of vitamin D and are full of the amino acids, protein, fat you need to power through your day. Easy to prepare in a host of different ways, eggs are simple to integrate into your diet. Their cheap, quick, and a great foundational item for your meal planning. 

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3. Whey Protein 

Whey protein might not be a food per se, but it belongs on any list of muscle-building foods. Whey protein is a fast and convenient source of protein that’s available for an affordable price. Whey isn’t a substitute for protein-rich foods, but as a supplement between meals, it can elevate your nutrition and make your pursuit to gain muscle mass more effective. 

4. Fish

Fish, like tuna, are incredibly high in protein, rich in fat, and filled with Omega-3 fatty acids. Want to stay on top of your metabolism? A diet full of fish will help. Omega-3 helps regulate body function and complements every other aspect of your dietary plan. 

5. Lean Beef

Beef: it’s what’s for dinner–and lunch and, sometimes, breakfast. Lean beef has zinc, iron, B vitamins, protein, and amino acids–all things you need to beef up yourself. Lean beef is especially rich in the high-quality proteins you need to reach your muscle mass goals. It should be a staple of your diet. 

6. Whole Grains

There’s a reason grains have been a staple of the human diet for so long. They provide sustained energy and promote overall health. Grains are easy to come by and simple to incorporate into any meal plan. 

If you want to take the guesswork out of meal planning, Fit Five Meals makes it easy to select wholesome food to fuel your body. Want to gain muscle mass? Choose meals specifically designed to help you meet your fitness goals. 

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