According to Men's Fitness Magazine, healthy bulking foods include high-protein items such as salmon, chicken and lean meats. High-carbohydrate foods that are essential for optimal bulking include quinoa, oats and high-grain breads. Bulking foods that contain "good fat" include avocados and coconuts.
Individuals who are looking to bulk up their muscles without gaining excessive body fat can benefit from eating multiple small meals throughout the day that consist of low-fat, high-protein foods such as egg whites, tuna fish and lean turkey. Meal replacement powders combined with skim milk, peanut butter or flax seed oil are also helpful in creating healthy lean muscle mass.