By simply looking at the food typically eaten in a Paleo diet, it is easy to conclude why a lot of people are having a hard time trying to gain muscle. Most of the food sources in Paleo are not dense enough in calories and are usually hard to overeat. This is why many people go with this kind of diet because it helps them lose weight.

The good news is that there are ways that you can change your Paleo diet to still stick to the rules while allowing you to bulk up on muscle mass. Here are some of the foods you should add to your recipes to help gain weight and muscle starting now.


One of the most nutrient-dense foods that can be found on a Paleo food list is the avocado fruit. It boasts more than 20 vitamins and minerals including loads of phytonutrients which can give benefits against signs of aging and heart disease.

Consuming a medium-sized avocado will give you more than 220 calories with about 80% of those coming from healthy monosaturated fats. This is good for you because research has shown that diets enhanced with monosaturated fatty acids help stimulate the production of testosterone which is important if you wish to increase muscle size and strength.

Fatty Fish

Including foods that are rich in omega-3 fatty acids such as salmon, tuna or mackerel will help you get the muscle mass you’re looking for on a Paleo diet. Following a diet that is rich in fish oil and omega-3s will help your body limit chronic inflammation which is greatly associated with heavy strength training.

These fishes also have high levels of zinc, which is an essential vitamin in supporting male vitality and keeping testosterone levels healthy. Aside from that, fish also have high levels of amino acid arginine which supports blood flow together with nutrient delivery in the body.


There are only a few options in following the Paleo diet that can offer the same amount of nutritional power as eggs can give. Besides being small and convenient to pack, eggs can give you a big boost in protein while providing all of the essential amino acids you need such as leucine and isoleucine.

Free-range chicken eggs usually contain higher amounts of conjugated linoleic acid or CLA which is a healthy fat obtained from animal sources. CLA is known to support muscle growth and the improvement of one’s body composition.

Coconut Oil

Any muscle building plan is practically incomplete if you do not make use of coconut oil. This unique saturated fat is composed of medium chain fatty acids which are absorbed quicker than other sources of fat by the body. This gives you more energy quicker and is great for improving bodybuilding and athletic performance.

There is also an important role played by coconut oil in the improvement of enzyme activity in hormone testosterone synthesis. This plays an important role in building strength and muscle in our body. Aside from that, coconut oil is also very effective in improving daily calories if you wish to gain weight without eating extra.