How to Get Thicker Thighs by Eating – 15 Foods That Make Your Thighs Bigger

 by Dr. Steve Hruby, D.C.
Reviewed by Dr. Steve Hruby, D.C.

SuperHumans are the toughest, fittest, healthiest and happiest human beings on this planet. My mission is to help you realize your superhuman potential and learn how to live a long, happy and healthy life.

  Fact Checked
 by Rhealyn Tropia, RMT
Reviewed by Rhealyn Tropia, RMT

I’m a content organizer, fact-checker and super mom who ensures content is medically-reviewed, highly accurate, and engaging. My passion is organizing information and ensuring the facts are presented in a manner that is interesting and easy to understand.

what foods make your thighs bigger

What foods make your thighs bigger?

Being a triathlete, I’ve tried just about every program and method out there to gain muscle and lose fat. I’m also a coach, and I love to study human performance. After learning how different muscles function and by helping my own clients as a personal trainer, I’ve learned which exercises work best.

However, for those who are not cyclists and those who do not have the luxury to squeeze in a workout session because of their busy schedules, what’s the best response to how to get thicker thighs? The answer is quite short: do something about your diet. This simple but effective modification to your regimen can help you build those massive thighs in no time.

How Can Diet Help You Get Thick?

Diet is the first step to getting a fatter thigh, so it’s important to know how to eat right. Luckily, it’s not that hard! Here’s what happens in your body when you feed it right.

When you eat food, your body breaks it down into nutrients and then uses those nutrients to fuel itself. The nutrients are taken in by every cell in your body, including fat cells.

Fat cells store energy as triglycerides and release them back into circulation when needed by the body. When more triglycerides are stored than released, they accumulate in the fat cells under your skin and make those areas bigger—which means that they get fatter thighs.

What Foods Can You Eat To Get Thicker Thighs?

There are miracles of medicine that happen every single day, and one of them is through food. If you want to get thicker thighs, the first thing you need to do is change your diet. It’s true that abs are made in the kitchen, and we can include thighs! Just by changing what you feed your body, you will see amazing results.

Here are 15 foods that will make your legs look thicker and more muscular:


If you’re wondering how to get thicker legs at home, you can start by incorporating milk in your diet. It contains calcium, which helps to build strong bones and teeth. It also contains protein, which helps to build muscle tissue.

a glass of milk

If you are looking for a way to make your thighs look more defined and shapely, drinking milk may just be the answer. Milk is also high in carbohydrates, which provide energy for your body. This makes it easier for you to exercise and burn calories, which can help reduce excess fat from around your hips and thighs.

Milk is very high in calories because it contains so much sugar. For this reason, it should not be consumed by people who are trying to lose weight or maintain their current weight level without exercising regularly or eating healthy foods regularly, like vegetables.

If you are looking for ways to boost your metabolism then drinking milk on a regular basis may help speed up this process while also making your thighs look more toned and smooth.

Now that we’re talking about beverages, you can also try drinks that can help you clean your stomach. Not only do they maintain your gut health, this primes your stomach to absorbing nutrients better, too.


Spinach has vitamin K and folate, which help to reduce inflammation and promote healthy bone growth. Spinach also contains lutein, which helps to maintain healthy eyesight, as well as magnesium, calcium, and iron. All of these nutrients are beneficial to overall health and well-being, but they also play a role in increasing the size of your thighs.

You can eat spinach raw or cooked—just make sure you don’t overcook it! You’ll want to avoid boiling it or steaming it because this will reduce the amount of nutrients in the leaves. Instead, steam them quickly in a small amount of water on high heat until they’re bright green (about 2 minutes) or sauté them in olive oil over medium-high heat for just a few minutes.

Spinach is delicious as an addition to salads or sandwiches; try adding it to your favorite sandwich bread recipe or tossing it with pasta instead of tomato sauce for a quick dinner idea.

Cottage Cheese

You ask, what to eat to gain weight in legs? Try cottage cheese! It contains a high amount of protein, which is essential for building muscle mass. The more muscle mass you have in your thighs, the larger they will become. Plus, the calcium in cottage cheese is important for bone health and healthy weight loss efforts.

cottage cheese with tomatoes and spices

Try making a cottage cheese frittata for breakfast. Just whisk together eggs, milk, salt, pepper, and your favorite veggies in a large bowl until well combined before pouring into a sprayed skillet over medium heat until set (about 15 minutes). Top with crumbled feta cheese before serving.


Salmon could be the key as to how to get fatter thighs and legs. Salmon is a food that contains omega-3 fatty acids, which help to make your thighs bigger by improving the appearance of your skin. Omega-3 fatty acids also help to improve your metabolism and reduce belly fat, which will help you to achieve the look you want.

Salmon is also a good source of protein, which helps to build muscle mass and increase lean body mass. This can help you to achieve the look you want because having more muscle mass will give you a more toned appearance and make your legs appear slimmer and more shapely.

Greek Yoghurt

Some supermarket staples could easily contribute to how to gain muscles in your legs, and one of them is Greek yoghurt. It contains protein and calcium which are essential for building strong muscles. It also contains probiotics, which are beneficial for digestion.

Protein is an important nutrient that helps build muscle mass, while calcium is required to strengthen bone density. Greek yoghurt is rich in both proteins and calcium, making it a great choice for women who want to gain weight in their thighs by eating.

In addition to the nutritional benefits of Greek yoghurt, there is another reason why it makes sense to include this food in your diet if you want to gain weight in your legs: It tastes great! You can eat it as a snack or add it to other foods like salads or smoothies.


Eggs can be considered as one of the foods that go straight to your thighs. They contain iron, which helps you to absorb more iron from other foods and can help to increase your energy levels.

fresh eggs

Eggs also contain vitamins A and D, which are essential for muscle growth. This means that eating eggs will help to increase the size of your thigh muscles, making them appear larger and more muscular. Eggs are also a good source of protein, which is essential for muscle growth.

Plus, eggs provide you with vitamins A and B12, which help your body use oxygen more efficiently and keep you energized for longer periods of time. This means you’ll be able to exercise harder without getting tired as quickly.


Avocados are rich in omega-3 fatty acids, which are essential for a healthy body and help to reduce inflammation in the body.

Omega-3s also aid in weight loss by increasing metabolism, which helps you burn more calories. They also help to reduce cravings for junk food, which is one of the main reasons why many people struggle with weight management. Avocados are also high in fiber and low in calories, which makes them an ideal food for people who want to lose weight without having to feel hungry all day long.

You can serve avocado in so many ways aside from eating just the fruit. How about making an avocado toast? Just toast bread, then spread some mashed avocado on top of it, before sprinkling with salt and pepper or any other spices you like.

It’s a filling meal that will keep you full longer than regular toast would. You can also make an avocado spread, simply mash up some cottage cheese, add salt and pepper, and mix in some mashed avocado. You can eat this with crackers or on toast for a filling snack.


How to bulk up legs? Insert legumes into your diet!

Legumes are rich in fibers, proteins, vitamins and minerals that can help you have a healthy diet. Legumes include beans, peas, lentils and soy products.

assorted beans

Beans are high in protein and fiber which help you feel fuller for longer. Beans are also low in fat and calories which makes them an ideal addition to your diet if you want to lose weight. They contain magnesium which is an essential mineral that helps improve blood flow to all parts of your body including your muscles, heart and brain.

Lentils are another type of legume that has many health benefits including reducing cholesterol levels and helping people with diabetes manage their blood glucose levels better than other foods such as rice or pasta would do on their own because they contain complex carbohydrates that digest slowly over time so there’s no sudden spike in blood sugar levels after eating something sweet like cake (which might be bad for someone who has diabetes).

Soy products such as tofu or tempeh are also good sources of protein but they don’t contain quite as much fiber as other two.

Pumpkin Seeds

If you seek the answer to the question “how to make my legs bigger?”, you might be surprised that pumpkin seeds can help you achieve bigger thighs. These tasty seeds are full of protein, which helps build muscle and make your thighs look bigger.

They can be eaten raw or cooked, and they’re also delicious sprinkled on top of salads or in soups. If you’re looking for a new way to get some more pumpkin seed goodness into your diet, try adding them to smoothies or oatmeal.

Brown Rice

If you’re looking for a carbohydrate source that has a low glycemic index, that at the same time can address your thoughts on how to gain weight in legs and butt, brown rice is the solution. The reason for this is because it has a low glycemic index and is high in fiber.

This means that it will not spike your blood sugar levels, which prevents you from feeling hungry again soon after eating it and keeps you feeling full longer than other types of carbohydrates do. When choosing brown rice over white rice you’ll also be getting more vitamins like B6 and magnesium which are essential for muscle growth.

Brown rice takes longer to cook than white rice, so be sure to start it before you begin making your meal. Simply combine 1 cup of brown rice with 2 cups of water in a medium saucepan and boil over high heat. Reduce the heat to low and cover the pan. Simmer for 45 minutes, or until water is absorbed. Turn off heat, remove from stove, and let sit for 10 minutes (covered) before serving.

You can add cooked brown rice to stir-fries, casseroles, wraps, salads and more.

Nuts Or Nut Butter

How to get fat thighs? Throw in some nuts in the mix. They’re full of protein and fiber, which helps you stay full longer, so you don’t feel like eating junk food all day long.

nut butter in jars - food for bigger thighs

Plus, they have healthy fats that help keep your skin looking radiant and glowing. And if that’s not enough, they’re also rich in vitamin E and magnesium, both of which are essential for having healthy hair. Nut butter is a great way to get some extra calories and nutrients into your diet.

If you’re lactose intolerant, try almond or sunflower seed butter instead of peanut. You can eat this food for breakfast, on toast or in a sandwich, or use it as a dip for fruit.


Tofu is a protein-rich food that shows us how to gain weight for females without loading up on actual meat. It’s rich in protein, which helps build muscle mass and gives your body more energy to burn calories.

And while tofu isn’t exactly a staple in most people’s diets, it’s an easy way to add some extra protein into your life—especially if you’re vegetarian or vegan. You can add it to stir fries and soups, or just eat it plain with some salt on top.

Chicken Breast

White meat can also help you in your quest on how to get bigger thighs, particularly chicken breasts. The protein in chicken helps to build and repair muscles, which means that the more you eat it, the more toned your legs will become. Chicken breasts also contain fatty acids that help you burn fat more efficiently, which is another way that chicken can help you get bigger thighs.

Chicken breasts can be prepared in many different ways, and they’re available in a wide range of cuts. Here are some tips for using chicken breasts in your diet:

  • Cutting the meat into cubes allows you to use it in many different recipes, from stir-fry to kabobs.
  • Braising is also an excellent way to keep the meat moist without adding extra fat or calories; just make sure to add plenty of vegetables and herbs so that it doesn’t get dry or bland.
  • The best way to cook chicken breasts is by baking them at 350 degrees F until they reach an internal temperature between 160 degrees F and 170 degrees F; this will help ensure that they don’t dry out while cooking through on their own time, at about 15 minutes per pound.


Quinoa is rich in fiber and protein, which helps you feel full for longer. The high fiber content also helps promote healthy digestion and reduces bloating. It’s also a good source of iron, which helps boost energy levels and prevent fatigue.

cooked quinoa in a wooden spoon and ceramic bowl

It contains essential amino acids that are needed by the body to produce proteins. Protein is important for building muscle mass, which will make your thighs look bigger when they’re toned and sculpted.

Quinoa is a healthy food that can be added to your diet in many different ways. For example, you can add quinoa flakes or powder to smoothies, use quinoa flour in baked goods and pancakes, or even cook quinoa with other ingredients like vegetables and meats.

Whey Protein

It helps increase the amount of protein in your body and helps build muscle mass. When you have more muscle mass, it makes your body look more toned, which may help give the appearance of having a larger thigh area. Whey protein is very easy to add to meals or beverages. Just add a scoop or two to your favorite drink, or mix it into your favorite dishes.

When preparing meals with whey protein, make sure that you don’t overdo it—a little bit goes a long way! You should also consider mixing up the flavors of your meal so that it doesn’t get boring. If possible, try adding some spices like cinnamon or nutmeg for an extra kick.

To further enhance your diet program, take natural supplements that the whole family can also benefit from. As you get your nutrition for building strong muscles from these superfoods, consider taking an NAD booster for maximum results. NADs are nicotinamide adenine dinucleotide, which is a molecule that plays a big role in protein synthesis and energy metabolism.

Basically, NADs are essential for muscle building and strengthening. Without them, your body can’t create new muscle tissue or strengthen the existing tissue. So if you don’t have enough NADs to meet your body’s needs, your muscles won’t grow.

Optima is an excellent supplement that you can add to your daily regimen. Not only does it promote healthy gut health, it also improves your body’s absorption of nutrients, so you’ll make sure to reap all of the benefits of the superfoods that you will be consuming.

Big Answers to Even Bigger Frequently Asked Questions

What Make Your Thighs Bigger?

Diet and exercise are two of the top ways to make your thighs bigger. Diet involves eating more nutritious foods that contain essential vitamins, minerals, protein, and carbohydrates to build muscle mass. The more muscle mass you have on your body, the larger your legs will appear.

women doing squat exercises for thighs

Exercise involves lifting weights or doing squats to increase the size of your muscles in general. Both of these methods are effective because they not only increase the size of your muscles but also provide more space between them so that they appear thicker as well.

What Foods Grow Your Thighs and Butt?

To make your thighs and butt stronger and bigger, you need to eat a wide variety of foods. Your diet should be balanced, with an emphasis on fruits, vegetables, whole grains, lean meat and dairy products. You can also add healthy fats like olive oil or avocado to your diet to help keep inflammation low and heart disease at bay.

If you’re really looking to build muscle, it’s best to focus on whole foods that are high in protein. Some examples include eggs (both the yolk and the white), chicken breast (with skin removed), fish, beans and lentils. These foods will help you build muscle in your thighs and butt while keeping them healthy by providing them with the essential nutrients they need to grow strong.

How Can I Get Thicker Thighs Fast?

You can get thicker thighs fast by eating the right foods. You need to eat foods that contain a lot of protein and fiber. These two nutrients will help make your muscles stronger and bigger. If you want to make your thighs bigger, then you must eat more carbs.

Carbohydrates are important because they are used to build muscle mass. You should also drink plenty of water every day because this will help with digestion and nutrient absorption.

When it comes to exercise, you have a lot of options. You can do squats, lunges, and other leg exercises that will help you build muscle in your thighs.

You don’t have to just limit yourself to leg exercises, though—you can also build up your glutes with exercises like hip thrusts and deadlifts. These types of exercises will help you build muscle in the specific areas that you want to target, which will give you strong thighs and glutes.

Does Food Really Go Straight to Your Thighs?

The truth is, food doesn’t go straight to your thighs. That’s not how our bodies work. But what you do eat can have an impact on the size and shape of your thighs.

The main thing that goes into your thighs is fat. And the main thing that comes out of your body is fat—it gets stored in different places depending on your age, gender, and activity level.


There are numerous health benefits to eating a varied and balanced diet, plus it can have the added benefit of helping you to improve your physique. So, go ahead and try out some of these foods and drinks if you want to add some extra bulk to your thighs.

It is important to note, though, that in order to gain lean muscle mass, food consumption alone isn’t enough. If you are able to, exercising regularly helps you build a massive amount of lean muscle mass.

Becoming SuperHumn is more than a label, it is a way of life. Our longevity program is for EVERYONE. Keep watching this page for more updates on how you can live a balanced, healthy, and long life!

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