what to eat to get thick thighs
3. Make sure every meal includes protein. Protein is the building block of muscles, and it should be at the center of all of your meals when youâre concentrating on muscle growth. In addition to whole grains, legumes, and lots of fruits and vegetables, eat meat, fish, and eggs to get your daily protein. 1  Try to buy meat that is farm-raised and hormone free. 2  If you prefer not to eat meat, try tofu, beans, and leafy greens that are high in protein.