Do Your Cheekbones Look Sunken? 13 Foods to Eat for Plumper, Chubbier Cheeks

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IN THIS ARTICLE

1 Aloe vera

2 Meat

3 Eggs

4 Whole grains

5 Milk

6 Protein shakes and smoothies

7 Fish

8 Nuts and nut butters

9 Avocados

10 Healthy oils

11 Antioxidant-rich foods

12 Copper-rich foods

13 Water

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Co-authored by John Burson and Bailey Cho

Last Updated: January 21, 2026 Fact Checked

There's something about pleasantly plump cheeks that makes a person look healthy and happy. While there's no single food that helps you get chubby cheeks, eating specific foods can give you healthy skin that's plump and smooth. If your cheeks are slim or you're underweight, gaining weight may also help fill them out, making them softer and rounder. Keep in mind that you must eat in a caloric surplus (consuming more calories than you burn) to gain any fat, and you cannot add fat to a particular body part. Gaining weight can help you achieve a fuller face, though genetics plays a role in where fat is stored.

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1

Aloe vera

1. 
   Eat aloe vera to improve facial elasticity. Although you're not guaranteed to get chubby cheeks, research shows that aloe vera can reduce the appearance of wrinkles and increase collagen production. Collagen is what keeps your skin from sagging, giving you a plump look. Try adding around 1 teaspoon (4.9 ml) of edible aloe vera gel to your daily diet.

   • Stick with it! Research shows that it can take 90 days to notice an improvement in the skin after consuming aloe vera gel.
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2

Meat

1. 
   Give your body fuel to make collagen so your skin looks plump and firm. Protein has amino acids, which help form collagen, the fat that makes up your skin. Try to eat lean meat like pork tenderloin, skinless chicken or turkey, and lean cuts of beef every day. You can also get protein from beans and nuts.

   • Don't eat meat? Tofu is a great protein source for vegetarians and vegans.

3

Eggs

1. 
   Eggs are rich in retinol and vitamin D, which keep your skin healthy. They're also a great source of protein, with 6 grams in one large egg. Try hard-boiling, scrambling, or poaching eggs to enjoy them every day.

   • Retinol and vitamin D are found in the egg yolk, so don't limit yourself to eating just egg whites!
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4

Whole grains

1. 
   Reach for low-glycemic index (GI) foods like oats and whole wheat. Refined carbs and white flour products, like white bread, pasta, and rice, can cause inflammation. This can damage your skin, leading to wrinkles or sagging. To keep your skin healthy and plump, eat low GI foods like:

   • Whole-wheat pasta
   • Whole-grain bread
   • Quinoa and millet
   • Brown rice

5

Milk

1. 
   Drink whole milk to gain weight and fill out your cheeks. Whole milk has more calories than low-fat milk, but both contain vitamin D and retinol (a form of vitamin A). Vitamin D improves your skin's immune system, which can protect your skin from signs of premature aging, like wrinkles and sagging. Retinol helps your body produce more collagen, which is the fat that makes your skin look plump.

   • That said, some people find that drinking milk causes acne or inflammation. So, pay attention to your breakouts to see if certain foods or drinks trigger them.
   • If you find it difficult to drink plain milk, add it to cereal, smoothies, and porridge. Don't forget that yogurt can help your immune system, too!
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6

Protein shakes and smoothies

1. 
   Drink smoothies or meal replacements to gain weight. If your cheeks are thin because you're underweight, sneak in extra calories. Blend a smoothie with full-fat yogurt, fruit, and nuts to boost your caloric intake. You might even want to drink a liquid meal replacement as a snack between your daily meals in order to put on some weight and possibly plump up your cheeks.

   • Go for full-fat dairy in your drinks so you get even more calories.
   • For even more healthy calories, add nut butter or protein powder to your drink.

7

Fish

1. 
   Fish is high in omega-3 fatty acids, which preserve your skin's collagen. Part of getting plump cheeks is keeping your skin firm. This is where collagen comes in! Collagen makes up 70-80% of the dry weight of your skin. To keep your cheeks looking full, ensure that you're eating foods that protect and preserve collagen. Try any of these fish for a great serving of omega-3s:

   • Salmon
   • Tuna (bluefin and albacore)
   • Lake trout
   • Sardines and anchovies
   • Mackerel
   • Herring
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8

Nuts and nut butters

1. 
   Add nutritious fats to help you gain weight. If you're underweight, your cheeks may look thin. Fortunately, gaining weight from a healthy diet can help to fill them out. Reach for nut butter like almond butter or peanut butter when you're having a snack, or drizzle olive oil over steamed vegetables the next time you're making dinner.

   • Walnuts, chia seeds, pumpkin seeds, and sunflower seeds are also great sources of essential fatty acids that can soothe your skin and prevent inflammation.

9

Avocados

1. 
   Eat avocados to improve skin elasticity. Yes, avocados are high in calories, but they're full of nutritious fats that can increase elasticity and firmness in the skin. Try slicing up a ripe avocado and eating it on a salad or with crackers. You can also mash it to make guacamole or use it as a mayonnaise substitute on sandwiches.

   • One study found that eating avocados, alongside other green and yellow vegetables, was associated with fewer wrinkles.
   • Mix avocado with onions, cilantro, tomatoes, garlic, and ground cumin to make a tasty guacamole dip.
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10

Healthy oils

1. 
   Use vegetable oils to protect your skin from damage and aging. Cook with sunflower oil and safflower oil, or drizzle wheat germ oil over your food just before serving. These are all great sources of vitamin E, an antioxidant that can prevent signs of aging like wrinkles. Eating healthy fats helps increase your caloric intake, which may help you gain weight in your cheeks.

   • Not all fats are great for your skin. Avoid eating saturated or trans fats (often found in fried, fast, and processed foods), as they can actually cause inflammation that irritates your skin.

11

Antioxidant-rich foods

1. 
   Include antioxidants and vitamins to protect your skin from damage. Get your skin looking its best by eating a diet that's rich in antioxidants. If you eat a variety of fresh produce, you'll probably enjoy the benefits, but if you're looking for some of the best fruits and vegetables for your skin, pick:

   • Dried fruits like prunes, raisins, and apricots
   • Tomatoes
   • Citrus
   • Bell peppers
   • Strawberries
   • Kiwi
   • Broccoli
   • Almonds
   • Sunflower seeds
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12

Copper-rich foods

1. 
   Eat beef, oysters, and mushrooms to make your skin more elastic. Foods high in the nutrient copper also help minimize fine lines and wrinkles on your face. This may help your cheeks look fuller, since it smooths out the skin. To get copper from foods you eat, enjoy:

   • Potatoes
   • Cashews
   • Crab
   • Sunflower seeds
   • Dark chocolate

13

Water

1. 
   Staying hydrated improves blood flow to your face. Drinking water may help your cheeks look plumper and healthier by improving elasticity and overall hydration. Try to drink at least 6 to 8 cups of water a day. You also get water from the foods you eat, so aim for a diet rich in fresh produce!

   • Snack on watermelon and cucumber to get fresh produce that also hydrates you.
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Expert Q&A

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• Question

  Which is the healthiest fish to eat?

  

  John Burson
  Certified Nutritionist

  John Burson is a Certified Nutritionist, Licensed Herbalist, and Certified Personal Trainer. With over 25 years of experience, John specializes in helping clients lose weight and live healthier lives. John graduated magna cum laude and received a Bachelor’s degree in Business and Marketing from Grand Canyon University. He has also earned Thumbtack Top Pro honos for three consecutive years.

  

  John Burson

  Certified Nutritionist

  Expert Answer

  The most healthy fish contain reasonable amounts of omega-3 fats, vitamin D, lean protein, and selenium. The best type of fatty fish in this category are salmon, tuna, trout, cod, and herring. Although wild-caught fish contain more omega-3 fats, the Environmental Defense Fund Seafood Selector gives farm-raised fish a higher safety rating because they have less exposure to mercury and other potentially harmful minerals.

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