When you’re trying to naturally boost your testosterone levels, having a list of testosterone boosting meal ideas helps. A testosterone diet will have certain foods that help you naturally increase your testosterone levels, but it will also avoid foods that increase estrogen levels and lower testosterone levels.
For instance, you want to have a healthy amount of dietary fat in your testosterone diet, but you want those fats to be in the 25-35% of your daily calories area. You also want monounsaturated fats and saturated fats, while avoiding polyunsaturated and trans fats, as the former help you naturally increase your testosterone levels, while the latter reduces testosterone levels in men. (read: A List of Chemicals That Increases Estrogen and Lowers Testosterone in Men)
You also want your carbs to be around the 35% mark, with most of them coming from fruits, vegetables, and potatoes. Oats are fine, but avoid bread and processed grains.
Protein is important, but primarily to help maintain a healthy body composition. Keep your protein intake at around 30% of your daily calories, or 1 gram per pound of lean mass. (read: How to Boost Testosterone Levels in Men by Sleeping Better)
Your caloric intake is also important. If you’re under 15% body fat, that’s good. You should be at a caloric maintenance. If you’re at or above 15% body fat you need to cut fat, which calls for a caloric deficit. Everyone’s different in size, weight, and goals. So the meals below will differ depending on what your goals are.
Pay attention to the contents, then figure out how much you should be consuming.
To figure out how many calories you should be consuming, check out this article: How to Create Your Own Testosterone Diet Meal Plan
If you want me to do the work for you, pick up a meal plan that fits your goals, weight, and will help you naturally increase testosterone here.
With that in mind, here are some solid meal ideas for a testosterone diet.
Keep in mind, options are great, but too many result in not taking action, so I’ve included two options for each meal. If you want more, check out my book, the Man Diet, you can get a free copy here.
- 2-4 whole eggs (eggs are one of the best testosterone boosting foods on the planet, filled with good fats, cholesterol, and nutrients that help increase testosterone in men)
- Oatmeal (measurement depends on your daily caloric intake, also has properties that block estrogen)
- Blueberries (great antioxidant profile that helps protect the health of the cell)
- Honey (a good source of boron, a very potent testosterone-boosting nutrient)
- Boar bacon (great source of saturated fats and protein)
- Fruit bowl (darker berries, pineapple, orange – citrus fruits help block aromatase)
- 1-2 whole eggs
- Chicken drumsticks
- Homemade french fries
- Ground grass fed beef
- Sauteed peppers, onions
- Plain Greek yogurt
- Steak (prepare with butter + salt and pepper)
- Potatoes (boil)
- Assorted vegetables (broccoli, peppers, onions, garlic)
- Venison sausage (with mustard for added taste)
- Potatoes (fried with light amount of butter)
- Assorted vegetables
I like to fast, so I’ll have the majority of my calories in two meals and a shake.
Next time we’ll cover what to have in that shake, when to eat it, and why it will help you naturally boost testosterone as a part of the testosterone diet.
Next: make sure you pick up your FREE copy of my new book, the Man Diet, to learn how to naturally increase your testosterone levels and eat a testosterone diet.