Research shows that what you eat affects up to 80% of your health. While exercise still matters, your diet plays a huge role. Without proper nutrition, even regular workouts may not give you the results you want—especially for building muscle and aging well.

This connection is particularly noticeable with the glutes, your body’s largest muscle group. “Sagging in the buttocks is a common concern, but it can be improved with the right diet and exercise,” says Dr. Mar Mira of Madrid’s Mira+Cueto Clinic. “The key is giving your body the nutrients it needs for collagen production and muscle growth. We recommend a diet rich in high-quality protein, healthy fats, low-glycemic carbs, and essential nutrients like collagen, vitamin C, zinc, and magnesium.”

This approach doesn’t just build muscle—it also boosts collagen for firmer skin. The result? A toned backside and an overall feeling of strength and vitality. Below, Dr. Mira shares her exact diet plan for better glutes.

### Benefits of the Glute Diet
– Builds muscle: Protein and amino acids support muscle growth.
– Firms skin: Collagen production improves skin elasticity.
– Boosts metabolism: More muscle means burning more calories at rest.
– Reduces bloating: Fiber and minerals support healthy circulation.
– Balances blood sugar: A well-rounded diet prevents glucose spikes.

### Shopping List
Protein-rich veggies: Spinach, artichokes, broccoli, Brussels sprouts
Antioxidant-packed fruits & veggies: Blueberries, strawberries, kiwi, carrots, citrus, peppers
Legumes: Lentils, chickpeas, white beans, soybeans
Whole grains: Oats, rye, barley
Lean protein: Chicken, turkey, eggs, tofu, whey or plant-based protein powder
Omega-3 fish: Salmon, tuna, mackerel
Low-fat dairy: Greek yogurt, unprocessed cheese, almond or soy milk
Nuts & seeds: Almonds, walnuts, chia, flax
Complex carbs: Oatmeal, quinoa, brown rice, sweet potato
Healthy fats: Avocado, olive oil
Hydration: 2L water daily (add green tea, lemon, or herbal infusions)
Collagen sources: Bone broth, marine collagen
Cocoa: Pure cocoa powder, 85% dark chocolate

### Key Nutrients for Glute Health
– Complete proteins (eggs, fish, lean meat, quinoa) for muscle repair.
– Healthy fats (avocado, nuts, olive oil) for hormone balance.
– Antioxidants (leafy greens, berries, peppers) to fight skin aging.
– Collagen & vitamin C (citrus, bone broth) for skin firmness.
– Magnesium & potassium (spinach, banana, cocoa) for muscle function.

### Foods to Avoid
– Refined sugar and white flour
– Alcohol and soda
– Processed juices
– Fried and ultra-processed foods
– Fatty processed meats
– Store-bought pastries

### How to Follow the Diet
Dr. Mira recommends sticking with the plan for at least 6–8 weeks to see visible changes in firmness and tone, but ideally, it should become a long-term lifestyle. “Of course, it should be paired with a proper workout routine,” she adds.

By combining the right foods with exercise, you’ll not only shape your glutes but also boost your overall health and energy.Mira says, “And enough sleep.”

Sample Menu

Monday
Breakfast: Egg white omelet with 3 egg whites, 1 whole egg, and spinach; 1 slice of whole wheat bread; green tea.
Snack: Greek yogurt with 10 almonds.
Lunch: Baked salmon with quinoa and arugula; tomato and avocado salad.
Snack: 1 banana with 1 teaspoon of peanut butter.
Dinner: Warm lentil salad with peppers, red onion, and tuna.

Tuesday
Breakfast: Oatmeal with plant-based milk, chia seeds, blueberries, and walnuts.
Snack: Protein shake with water or milk.
Lunch: Grilled chicken breast, mashed sweet potato, and steamed broccoli.
Snack: Cucumber slices with hummus.
Dinner: Salad with chickpeas, spinach, avocado, and boiled egg.

Wednesday
Breakfast: Whole wheat toast with avocado and a poached egg.
Snack: Handful of berries and 1 ounce of 85% dark chocolate.
Lunch: Fish tacos with whole wheat tortillas, cabbage, and pico de gallo.
Snack: Yogurt with flax seeds.
Dinner: Pumpkin soup with shredded chicken salad and grated carrots.

Thursday
Breakfast: Protein smoothie with spinach, banana, and almond butter.
Snack: Boiled egg and 1 tangerine.
Lunch: Turkey meatballs with brown rice and asparagus.
Snack: Green smoothie with cucumber, ginger, and lemon.
Dinner: Tuna salad with white beans and arugula.

Friday
Breakfast: Oatmeal pancakes with cinnamon, honey, and strawberries.
Snack: Cup of edamame with sea salt.
Lunch: Lean beef steak with baked potato and cabbage salad.
Snack: Yogurt with cocoa powder.
Dinner: Egg white omelet with mushrooms and spinach.

Saturday
Breakfast: Chia pudding with almond milk and fruit.
Snack: Homemade protein bar with oats, dates, and nuts.
Lunch: Lentil burger with green salad and baked sweet potato.
Snack: Protein shake with cocoa and ice.
Dinner: Lentil soup and tomato salad with basil.

Sunday
Breakfast: Whole wheat bread with avocado, cherry tomatoes, and sunflower seeds.
Snack: Greek yogurt with raspberries.
Lunch: Seafood paella and mixed salad.
Snack: Apple slices with cinnamon.
Dinner: Tofu stir-fry with vegetables and brown rice.