Testosterone Boosting 3,000 calorie diet

Today’s article will be taking you through a very detailed testosterone boosting diet template. After reading this article you’ll have a much greater knowledge of testosterone increasing foods and how to use them together along with supplements to get the greatest benefits.

First of all, I recommend using a 12/3/6 intermittent fasting protocol. This means eating a meal at 12pm, 3pm and 6pm. Your snack is there for when you get hungry between meals or up to 8pm if you are still hungry. You should consume nothing but coffee and water before 12pm or after 6-8pm if you want to reap the fasting benefits.

Meal One The Ultimate Man Smoothie

The first meal comes in the form of a smoothie. This is an upgraded version of my ultimate man smoothie recipe with some major adjustments to improve its benefits further.

  • 2 bananas – Bananas are full of potassium and aid greatly in boosting recovery due to their high electrolyte content.
  • 100g frozen berries – Get yourself a big bag of mixed frozen berries and you’ll be getting a huge dose of antioxidants, vitamin C and resveratol which are all fantastic for testosterone production and overall health. Not to mention they make the smoothie taste fantastic.
  • 100g pomegranate seeds – Without a doubt my favourite addition to this smoothie. Pomegranate tastes amazing and are an extremely potent nitric oxide booster which boosts blood flow around the body. Great for meeting your performance goals.
  • 2 tbsp pumpkin seeds – These are a fantastic source of iron and magnesium which are vital nutrients for overall health and vitality.
  • 100g steamed beetroot – Beets are loaded with vitamins A & C and have a large amount of folic acid as well. They make the shake taste great as well.
  • 100g watermelon – Watermelon is one of the densest sources of L-Citrulline which is great – just like pomegranates, for increasing blood flow. This nutrient will help you achieve improved vascularity as well if that’s something you’re into.
  • 1 raw egg – Eggs are great. They’re full of protein and healthy saturates. Adding a raw one into this smoothie allows you to get these great benefits without even noticing it’s in there.
  • 1 tbsp apple cider vinegar – This adds a nice flavour to the drink and has proven benefits when fighting off diabetes and improving blood sugar levels.
  • 2 Brazil nuts – Brazil nuts are loaded with selenium which is one of the lesser known nutrients but is a potent T-booster. Just two of these will give you your full selenium needs for the day.
  • 1 tbsp Honey – Honey helps to prevent cancer and can actually increase your athletic function so if you are an avid gym goer then honey should definitely be part of your arsenal.
  • 1cm cube Ginger – Ginger can be used to treat all manner of stomach problems. Since testosterone health can be directly linked to gut health, implementing ginger can be hugely beneficial.
  • 1/4 tbsp turmeric – Turmeric can go some way to preventing Alzheimer’s disease and can be used as an anti-inflammatory supplement to aid your intense gym sessions.
  • 3 black peppercorns – Peppercorns have a plethora of nutrients that are beneficial to testosterone such as zinc, magnesium and calcium.
  • 3 dates – Dates are full of iron and magnesium, two essential nutrients for a healthy endocrine system.
  • 25g whey protein – Now for a final protein boost. Whey is one of the most easily absorbed forms of protein and putting a scoop into the smoothie makes it the ideal post workout shake.
  • 1 tsp ashwaghanda – This adaptogenic herb has been shown to improve your sleep and significantly lower stress. It may also improve testosterone but results have mostly been observed in animals so far.
  • 1 tsp maca – Maca may not actually be the potent testosterone booster it was previously claimed as being. However, it is fantastic at balancing hormonal levels, boosting energy naturally and giving your libido a kick start.
  • 1 tsp Ginkgo biloba – This herb can improve concentration, improve libido and can fight depression and stress. Basically, it’s like cheating at health but it’s cheap and legal.
  • 1 tsp Forskolin –  Forskolin can reduce blood pressure and help manage weight. These are both beneficial to increasing testosterone and becoming the healthiest version of yourself.
  1. Quite a tough one this…
  2. Add all the ingredients into the blender.
  3. Press blend.
Nutrition Facts
Servings 1.0
Amount Per Serving
calories 790
% Daily Value *
Total Fat 17 g 26 %
Saturated Fat 5 g 24 %
Monounsaturated Fat 3 g
Polyunsaturated Fat 2 g
Trans Fat 0 g
Cholesterol 245 mg 82 %
Sodium 184 mg 8 %
Potassium 1101 mg 31 %
Total Carbohydrate 135 g 45 %
Dietary Fiber 18 g 72 %
Sugars 96 g
Protein 37 g 74 %
Vitamin A 9 %
Vitamin C 119 %
Calcium 7 %
Iron 18 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Meal TwoBolognese

  • 150g pasta – Tasty and full of fibre. Also helps to up the calorie content of the dish.
  • 70g bolognese sauce – You can make your own by blending tomatoes and spices but I use this for ease. Makes the dish taste authentic enough that you don’t have to think about how bloody healthy this meal is.
  • 50g spinach – This is the poster boy for health foods. Full of zinc, iron and folate, Pop Eye’s food of choice is one you simply can’t afford to be leaving out of your daily intake.
  • 1 clove garlic – When this is paired with the freshly squeezed orange juice it will boost your nitric oxide by up to 200%! This is great news for your blood flow and sporting performance.
  • 100g button mushrooms – Button mushrooms are an amazing source of vitamin B, C & D along with being an unusually potent source of potassium.
  • 130g beef mince – Red meat is a powerhouse of nutrients – iron, zinc, protein & healthy fats to name a few. Animal protein is most bio-available when compared to plant sources – although don’t discard the protein you can acquire from your greens.
  • 3 finger chillies – Recently, chillies have become renowned for their high levels of capsaicin, a nutrient that can reduce cancer, headaches and increase testosterone. Go with spice if you want to give your T levels a kick.
  • 1/2 large avocado – The greatest plant source of monounsaturated fat, maybe tied with coconut oil is avocado. They can lower cholesterol, protect your heart and can aid in the absorption in other nutrients – all fantastic things if you want to be healthy and increase your T.
  • 1/2 lime – Citrus fruits such as lime can aid in a massive spectrum of areas. They can improve your eye health, skin health and your digestion. All areas you should be striving to improve if you’re looking to become the healthiest version of yourself.
  1. Saute spinach, chillies, mushrooms and garlic in a dash of water.
  2. Add in the mince and cook til brown.
  3. Boil the pasta.
  4. Add the cooked ingredients together and top with the bolognese sauce until it heats up.
  5. Serve and top with the avocado and the juice of the lime.
Nutrition Facts
Servings 1.0
Amount Per Serving
calories 1142
% Daily Value *
Total Fat 46 g 71 %
Saturated Fat 16 g 80 %
Monounsaturated Fat 8 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 616 mg 26 %
Potassium 1688 mg 48 %
Total Carbohydrate 130 g 43 %
Dietary Fiber 14 g 55 %
Sugars 12 g
Protein 51 g 103 %
Vitamin A 322 %
Vitamin C 110 %
Calcium 17 %
Iron 32 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Meal Three – Veg based Chicken & Eggs

  • 3 eggs – See above.
  • 125g chicken – Chicken is amazing if you’re looking to add protein into your diet for relatively low calorie expenditure.
  • 100g broccoli – Broccoli is fantastic at flushing oestrogen from the body and is full of vital nutrients like folate, vitamin E and manganese. This should be a staple.
  • 1 bell pepper – Bell peppers have got great T boosting vitamins and minerals including folate, vitamin C and potassium.
  • 4 sticks of asparagus – Asparagus is a brilliant source of vitamin B1, choline and vitamin C.
  • Spices of choice – Tasty and healthy, no more needs to be said here.
  • Sea salt & pepper – Sea salt is chock-full of minerals, just make sure you stay hydrated and stay away from the rat poison that is conventional table salt. As for pepper, see above.
  • Coconut oil – Using coconut oil instead of your usual 1-cal sprays or vegetable oil nonsense has been shown to increase your testosterone due to its high levels of saturated fat. Coconut oil is one of the best fruit-based sources of this essential nutrient for perfecting your body’s T production.
  • Vinegar (optional) –  Red wine vinegar is a great topping for your meals and is full of antioxidants.
  1. Saute the chicken, peppers, broccoli and asparagus in the coconut oil then empty onto a plate.
  2. Cook the eggs in a pan with the remainder of the veg juices and add in the salt & pepper.
  3. Add everything into the plate and top with spices and the vinegar.
Nutrition Facts
Servings 1.0
Amount Per Serving
calories 556
% Daily Value *
Total Fat 29 g 44 %
Saturated Fat 17 g 84 %
Monounsaturated Fat 6 g
Polyunsaturated Fat 2 g
Trans Fat 0 g
Cholesterol 608 mg 203 %
Sodium 1282 mg 53 %
Potassium 846 mg 24 %
Total Carbohydrate 16 g 5 %
Dietary Fiber 5 g 18 %
Sugars 9 g
Protein 59 g 119 %
Vitamin A 35 %
Vitamin C 466 %
Calcium 12 %
Iron 25 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.


  • 3 stalks of celery, 2 tbsp Natural Peanut butter & 1 tsp cinnamon – Celery is a great source of folate & vitamin K and is great at boosting blood flow. Peanut butter is good for boosting the calorie content of this dish and has a great helping of protein and fat. Finally, cinnamon can lower blood pressure and protect against heart disease.
  1. Fill the celery with peanut butter and top it with cinnamon. Another extremely tough recipe.
  • 50g Grapes – Not only are grapes tasty but they are another potent blood flow booster.
Nutrition Facts
Servings 1.0
Amount Per Serving
calories 268
% Daily Value *
Total Fat 16 g 25 %
Saturated Fat 2 g 10 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 154 mg 6 %
Potassium 509 mg 15 %
Total Carbohydrate 22 g 7 %
Dietary Fiber 7 g 27 %
Sugars 13 g
Protein 10 g 19 %
Vitamin A 17 %
Vitamin C 10 %
Calcium 10 %
Iron 3 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.


  • 1-2 cup(s) of coffee – Coffee is a great nitric oxide booster and may help to prevent erectile dysfunction.
  • 3 litres of water – Keeping hydrated is key to keeping your body running as smoothly as possible, amongst hundreds of other functions – fill up on as much water as you can.
  • 200ml freshly squeezed orange juice – Orange juice is a great source of vitamin C. Make sure to take this with the bolognese meal, as vitamin C and garlic is a potent nitric oxide booster which can be great for your T.

This meal plan comes to;

  • 2,850 calories
  • 158g protein
  • 325g carbs
  • 108g fat

This gives you 150 calories to treat yourself each day. This could be in the form of some sweets, some chocolate or even just some nuts and raisins. You can switch it up every day to keep you on track with the plan and stop yourself getting bored.

If you’d like to know what supplements to use alongside this diet in order to maximise your testosterone boosting potential, head over to my essential supplements post.

So there you have it, if you’re looking to bulk up, build muscle and increase your testosterone this is your go-to diet. Eat these things 80% of the time for 3 months and you’ll notice a huge difference.



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