Studies show that up to 80% of your health is influenced by what you eat. Of course, that doesn’t mean that physical exercise isn’t important—but it does mean that diet can make a huge difference. In other words, if we don’t complement our workouts with a balanced diet, we probably won’t reach our desired results—especially if we want to build muscle and age healthfully.
One area in which this phenomenon might be extra noticeable? The glutes, which is the body’s largest and most powerful muscle group. “Sagging in the buttocks is a common aesthetic concern and can be effectively addressed through a combination of proper nutrition and exercise,” explains Dr. Mar Mira of Mira+Cueto Clinic in Madrid. “The key is to provide the body with the essential nutrients for collagen regeneration and muscle development. We propose a diet based on an adequate intake of high quality proteins, combined with healthy fats, low glycemic index carbohydrates, and key micronutrients such as collagen, vitamin C, zinc, and magnesium.”
Mira says a diet like this will not just build muscle, it will also stimulate collagen production, increasing the firmness of the skin. The results? Buns you’ll be proud to show off—plus a feeling of radiant strength and well-being overall. Below, Mira shares her exact “glute diet” plan.
Benefits of the glute diet
- Increased muscle mass: The combination of proteins and essential amino acids promotes muscle growth.
- Firm skin: Stimulates the production of collagen, which is essential for toned skin.
- Improved metabolism: A body with more muscle mass uses more calories at rest.
- Improves fluid retention: Fiber, minerals, and micronutrients support healthy circulation.
- Reduces glucose spikes: Eating a balanced diet with fiber and adequate macronutrients also promotes balanced blood sugar.
Shopping list for the glute diet
- Vegetables rich in protein: spinach, artichokes, broccoli, Brussels sprouts.
- Fruits and vegetables rich in minerals and antioxidants: blueberries, strawberries, kiwi, spinach, carrots, bananas, citrus, tomatoes, peppers.
- Legumes: soybeans, lentils, white beans, chickpeas, peas.
- Whole grains: oats, rye, barley.
- Lean protein: turkey, chicken, eggs, tofu, tempeh, protein powder (whey or plant-based).
- Fish rich in omega-3: salmon, tuna, trout, mackerel.
- Low fat dairy: Greek yogurt, cheese (not processed), soy or almond milk.
- Nuts and seeds: almonds, walnuts, chia, flax, almond butter.
- Whole and complex carbohydrates: oatmeal, quinoa, brown rice, sweet potato.
- Healthy fats: avocado, extra virgin olive oil.
- Water: 2 liters per day. (You can add detoxifying, sugar-free infusions such green tea, lemon, dandelion, hibiscus.)
- Collagen: bone broth, marine collagen
- Cocoa: pure cocoa powder; dark chocolate made with 85% cocoa
Key nutrients to improve glute health
- Complete proteins: essential for muscle synthesis and repair.
- Sources: eggs, fish (salmon, tuna), lean meats, legumes, dairy products, quinoa.
- Healthy fats: essential for hormone production and vitamin absorption.
- Sources: avocado, nuts (almonds, walnuts), chia and flax seeds, olive oil, fish.
- Antioxidants: fights oxidative stress and helps maintain firm skin.
- Sources: green leafy vegetables, berries, carrots, tomatoes, peppers.
- Collagen and vitamin C: contributes to skin elasticity and firmness.
- Sources: bone broth, marine collagen, citrus fruits, strawberries, kiwi.
- Magnesium and potassium: improves muscle contraction and reduce fluid retention.
- Sources: spinach, banana, avocado, legumes, pure cocoa.
Foods to avoid on the glute diet
- Refined sugars and processed flours.
- Alcoholic and carbonated beverages.
- Carbonated soft drinks and juices.
- Fried and ultra-processed foods.
- Sausages and processed fatty meats.
- Industrial breads and pastries.
How to do the glute diet
According to Mira, the diet can be followed for a minimum of six to eight weeks if you want to notice visible changes in firmness and toning, but is really meant to be a sustainable lifestyle. “Obviously, it must be complemented with an adequate exercise routine and enough sleep,” says Mira.
Sample menu
MONDAY
- Breakfast: Egg white omelette made with 3 eggs whites and 1 whole egg and spinach; 1 slice of whole wheat bread; green tea.
- Snack: Greek yogurt; 10 almonds.
- Lunch: Baked salmon fillet with quinoa and arugula; tomato and avocado salad.
- Snack: 1 banana and 1 teaspoon of peanut butter.
- Dinner: Warm lentil salad with peppers, red onion, and tuna.
TUESDAY
- Breakfast: Oatmeal with plant-based milk, chia, blueberries, and walnuts.
- Snack: Protein shake made with water or milk.
- Lunch: Grilled chicken breast, mashed sweet potato, steamed broccoli.
- Snack: Cucumber slices with hummus.
- Dinner: Salad with chickpeas, spinach, avocado, and boiled egg.
WEDNESDAY
- Breakfast: Whole wheat toast with avocado + poached egg.
- Snack: Handful of berries, 1 ounce of chocolate made with 85% cocoa.
- Lunch: Fish tacos with whole wheat tortillas + cabbage + pico de gallo.
- Snack: Yogurt with flax seeds.
- Dinner: Pumpkin cream + shredded chicken salad with grated carrot.
THURSDAY
- Breakfast: Protein smoothie made with spinach, banana, and almond butter.
- Snack: Boiled egg, 1 tangerine.
- Lunch: Turkey meatballs with brown rice and side of asparagus.
- Snack: Green smoothie made with cucumber, ginger, and lemon.
- Dinner: Tuna salad with white beans and arugula.
FRIDAY
- Breakfast: Oatmeal pancakes with cinnamon, honey, and strawberry.
- Snack: Cup of edamame with sea salt.
- Lunch: Lean beef steak with baked potato and cabbage salad.
- Snack: Yogurt sprinkled with pure cocoa powder.
- Dinner: Egg white omelet with mushrooms and spinach.
SATURDAY
- Breakfast: Chia pudding with almond milk and fruits.
- Snack: Homemade protein bar made with oatmeal, dates, and nuts.
- Lunch: Lentil burger with green salad and baked sweet potato.
- Snack: Protein shake made with cocoa and ice.
- Dinner: Lentil soup and tomato salad with basil.
SUNDAY
- Breakfast: Whole wheat bread with avocado, cherry tomato, and sunflower seeds.
- Snack: Greek yogurt and raspberries.
- Lunch: Seafood paella and mixed salad.
- Snack: Apple slices with cinnamon.
- Dinner: Tofu stir fry with vegetables and brown rice.
