11 Foods I Eat Daily to Build Muscle in 2025 (without gaining body fat)

Introduction

This tutorial highlights 11 foods that can help you build muscle without gaining body fat, as shared by Thomas DeLauer. These foods are nutrient-dense and can fit well into a daily meal plan aimed at muscle growth and fat management.

Step 1: Lean Meat

• Prioritize lean meats such as chicken, turkey, and lean cuts of beef.
• Aim for high protein content while keeping fat levels low.
• Cooking methods like grilling or baking can help retain nutritional value without adding excess calories.

Step 2: More Whey Concentrate

• Incorporate whey protein concentrate into your diet.
• It is ideal post-workout for muscle recovery.
• Consider adding it to smoothies or mixing it with water or milk for a quick protein boost.

Step 3: Creatine Gummies

• Use creatine supplements to enhance muscle strength and performance.
• Thomas recommends Create’s creatine gummies for convenience.
• Follow the dosage instructions provided on the product packaging.

Step 4: Macadamia Nut Butter

• Include macadamia nut butter for healthy fats.
• It's rich in monounsaturated fats which support heart health.
• Spread it on gluten-free toast or use it as a dip for fruits.

Step 5: Hummus

• Add hummus to your meals for a protein and fiber boost.
• It pairs well with vegetables or whole-grain crackers.
• Look for varieties without added sugars for a healthier option.

Step 6: Gluten-Free Sourdough Bread

• Choose gluten-free sourdough bread for your carbs.
• This type of bread may be easier to digest for some individuals.
• Use it for sandwiches or as a side with meals.

Step 7: David Protein Bars

• Snack on David protein bars for a quick protein source.
• Check for bars with minimal added sugars and high protein content.
• Perfect for pre- or post-workout nutrition.

Step 8: Tart Cherry Juice

• Drink tart cherry juice for its anti-inflammatory properties.
• It can help in muscle recovery post-exercise.
• Look for pure tart cherry juice with no added sugars.

Step 9: Liberal Use of Maple Syrup and Honey

• Use maple syrup and honey as natural sweeteners.
• They provide energy and can enhance the taste of meals.
• Opt for raw or organic varieties for maximum health benefits.

Step 10: Eggs

• Include eggs in your diet for high-quality protein and essential nutrients.
• They are versatile and can be prepared in various ways (boiled, scrambled, etc.).
• Consider eating whole eggs for complete nutrition, including the yolk.

Step 11: Smoked Salmon

• Incorporate smoked salmon for its omega-3 fatty acids and protein.
• It can be used in salads, on toast, or in wraps.
• Look for sustainably sourced options for better environmental impact.

Step 12: Deli Meats

• Choose lean deli meats for a quick protein source.
• Watch for low-sodium options to avoid excessive salt intake.
• Use them in sandwiches or salads for added flavor and nutrition.

Step 13: Lentil Pasta

• Substitute regular pasta with lentil pasta for added protein and fiber.
• It is a great option for those looking to reduce carbs while increasing nutrient intake.
• Pair it with your favorite sauces and vegetables for a balanced meal.

Step 14: Corn

• Include corn in your diet for a source of fiber and vitamins.
• It can be eaten on its own or added to salads and salsas.
• Opt for fresh or frozen corn rather than canned to avoid added sugars and preservatives.

Conclusion

Incorporating these 11 foods into your daily diet can aid in muscle building while minimizing body fat gain. Focus on balancing protein, healthy fats, and carbs for optimal nutrition. As you adjust your meal plan, monitor your body's response and make modifications as needed to suit your personal goals.