Today’s article will be taking you through a very detailed testosterone diet template.

After reading this article you’ll have a much greater knowledge of testosterone increasing foods and how to use them together in your testosterone diet in order to elicit the most optimal hormonal response.

THE TESTOSTERONE DIET

First of all, I recommend using a 12/3/6 intermittent fasting protocol in the testosterone diet.

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 MAN SMOOTHIE

The first ‘meal’ of the testosterone diet comes in the form of a smoothie. This is an upgraded version of my ultimate man smoothie recipe with some minor tweaks 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 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.

COOKING

Quite a tough one this…
Add all the ingredients into the blender.
Press blend.

Nutrition Facts	% Daily Value*
Servings 1.0
Amount Per Serving
Calories 790
Total Fat 17 g
Saturated Fat 5 g	26 %
Monounsaturated Fat 3 g	24 %
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 TWO – BOLOGNESE

150g pasta

Tasty and full of fibre. Also helps to up the calorie content of the dish. This isn’t conducive to a ‘testosterone diet’ per se but it’s tasty and that’s all that matters.

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.

COOKING

Saute spinach, chillies, mushrooms and garlic in a dash of water.
Add in the mince and cook til brown.
Boil the pasta.
Add the cooked ingredients together and top with the bolognese sauce until it heats up.
Serve and top with the avocado and the juice of the lime.

Nutrition Facts	% Daily Value*
Servings 1.0
Amount Per Serving
Calories 1142
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 – CHICKEN, EGGS & VEG

3 eggs

See above. These should be a staple in any testosterone diet.

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. These are perfect for keeping the testosterone diet fresh.

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.

COOKING

Saute the chicken, peppers, broccoli and asparagus in the coconut oil then empty onto a plate.
Cook the eggs in a pan with the remainder of the veg juices and add in the salt & pepper.
Add everything into the plate and top with spices and the vinegar.

Nutrition Facts	% Daily Value*
Servings 1.0
Amount Per Serving
Calories 556
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.

SNACKS

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.

PREP

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 too

Nutrition Facts	% Daily Value*
Servings 1.0
Amount Per Serving
Calories 268
Total Fat 16 g	25 %
Saturated Fat 2 g	10 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 1 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.

DRINKS

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 testosterone diet 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 trail mix. You can switch it up every day to keep you on track with the plan and stop yourself getting bored.

So there you have it, if you’re looking to bulk up, build muscle and increase your testosterone then the testosterone diet should be your go-to every time.

Eat these things 80% of the time for 3 months and you’ll notice a huge difference.

Be sure to follow me on socials to keep up with the daily goings on of The Man Blueprint. You can also sign up for my inner circle using the newsletter form above. Just drop your email in there and it’s job done. Completely free and completely brilliant. Whilst you’re here, have a little browse of some other article you might like below too. You won’t regret it.

The Testosterone Diet: Supercharge your testosterone