The Testosterone Diet

The Testosterone Diet

Written by Ben Bunting: BA, PGCert. (Sport & Exercise Nutrition) // British Army Physical Training Instructor // S&C Coach.


Do you know testosterone levels in men reach their peak between 30 and 35 years old, before they begin to decline every year? A poor diet may also accelerate testosterone loss. 

Eating a balanced diet is one way tomaintain healthy testosterone levels. 

Some foods have amore impact on testosterone production than others. 

It is highly recommended that you follow a diet rich in foods that promote testosterone while avoiding estrogenic compounds found commonly in soy. 

We'll look at some of the best recipes for boosting testosterone and foods you should avoid and include in your diet.

What is the Testosterone Diet?

  • What You Eat
  • Foods Boosting Testosterone Levels
  • Foods Lowering Testosterone Levels
  • Caloric Intake & Testosterone
  • Testosterone Boosting Meal Plan
  • Testosterone Boosting Recipes

What is the Testosterone Diet?

Start by shopping only in the outer ring at the supermarket, where you will find all the natural options. Buy nothing that has been processed, or is flavored with artificial sweeteners.

  • Know Your Calories.

You won't get anywhere if you do not know your destination. Your caloric intake can be viewed as a map for your testosterone goals.

It is important to know how many calories per day you need in order to stay on track and avoid overeating, which could lead you towards weight gain or lower testosterone. 

  • Avoiding Testosterone-Lowering Foods.

Familiarizing yourself with the worst foods for testosterone is going to put you well ahead of the game when it comes to increasing your testosterone. Below we discuss the foods that lower testosterone. We suggest you write these down, and take them along with you to shop. 

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Each meal plan is broken down into its macronutrients. Three macronutrients are present: carbohydrates, fats, and protein. The macronutrients play a different role when it comes to promoting an increased testosterone diet: 

The amino acids found in protein help to burn fat and recover muscles after a workout. Around 25%-35% of your daily diet should be made up of protein sources, such as beef, chicken, pumpkin seeds, and yogurt. 

It has been demonstrated that diets low in refined carbohydrates, and focusing on sources like dark green leafy vegetables and whole grains will support the production of testosterone. 

This rule is not applicable if you consistently engage in high intensity workouts. After a hard workout, studies show that carbohydrate intake can help boost testosterone and cortisol.  

In spite of the negative publicity dietary oils once received, numerous studies have shown the importance of healthy fats in maintaining healthy levels testosterone. The key to maintaining high testosterone levels is eating healthy fats every day. 

The type of diet that you select will determine how much fat you consume per day. Naturally, a diet with less carbohydrates will have more fat. 

If you follow a ketogenic lifestyle, for example, 60 to 80 percent of your caloric intake comes from fat. If you are following a moderate-carbohydrate diet, 30% to 40% of your calories may come from fat.  

Foods to help boost testosterone

Here are some of the best testosterone-boosting foods that you can begin adding to your diet: 

  • Whole Eggs (with Yolk)
  • Pumpkin Seeds
  • Dark greens (e.g. broccoli, kale and spinach)
  • The grass-fed lamb and beef
  • Oysters
  • Poulty
  • Fatty fish such as tuna, sardines and salmon
  • Raw honey

Foods that may negatively impact testosterone levels

These are some of the foods that can lower testosterone: 

  • Tofu and other products containing soy
  • Flaxseed
  • Excessive drinking and alcohol (e.g. high-calorie beer)
  • Carbohydrates that are simple or processed (like sugary junk food)
  • Products containing trans fats (ex. French fries at a fast-food restaurant).
  • The spearmint, the mint and other herbs
  • Licorice
  • Canola and vegetable oil
  • Foods with high levels of pesticides

Caloric Intake & Testosterone

There is a correlation between low testosterone and obesity. The study found that obese men who received testosterone therapy began to lose fat mass. It's important to note that this isn't to suggest that testosterone therapy is an easy and quick solution. 

You can increase testosterone and burn fat by following a diet that is based on your level of activity and an appropriate caloric plan. Use an online calculator to calculate how many calories per day you need for weight loss or maintenance. 

Once you know how many calories you need to eat per day, you can begin to follow a testosterone-boosting meal plan, keeping tabs on your progress in a meal tracker app. What you need now is a testosterone-boosting meal plan.

A sustainable way to lose weight

Establish your basal metabolic rate (BMR).

Your BMR is the number of calories (energy) your body needs to function, this is a highly personal figure that needs to be established based on your age, gender, height and weight and also your activity levels.

Then take 300kcals from that figure and that is the number of calories you should consume from your food and drink to sustainable lose weight until you hit your target.

Therefore, if your BMR is 2500kcals per day, subtract 300kcals and you're left with a daily caloire intake of 2200kcals.

Testosterone Boosting Meal Plan

This testosterone-boosting diet plan is for one day, and includes plant-based meals that are rich in fats, proteins, or both. 


Two whole eggs

Half a cup of eggwhites

Three strips of bacon

Green smoothie made with spinach, broccoli, kale and ashwagandha

Mid-Morning Snack:

Cottage cheese, 3/4 cup

Pumpkin seeds - 1/2 cup


Grilled chicken thighs weighing 5 ounces

One cup vegetable (focus dark greens).

Olive oil 2 tablespoons (for vegetable)

Mid-Afternoon Snack:

Use 2 scoops of Whey Protein Isolate

Shake 1 tablespoon chia seeds

Tongkat Ali powder (in shake).


Three ounces grass-fed beef

One cup of broccoli

Butter made from grass-fed cow's milk (for broccoli).

Testosterone Boosting Recipes

You're not confident about cooking? That's okay! Here are a few testosterone-boosting recipes that are easy to make, great for your waistline, and effective in harmonizing your t-levels. 

Plant Pancakes


  • Bananas ripe
  • Vegan protein 1 scoop
  • Half a cup of oats
  • Half a cup of almond or coconut milk
  • To thicken, 1/4 cup of almond flour
  • Vanilla (optional: 1 teaspoon)


  • Blend everything together
  • Blend for 30 secs on Medium
  • Grease the pan
  • Pour the batter in the pan
  • Cook each side for 1 to 2 minutes at medium heat



  • 1/2 lb. Ground beef
  • 1/2 lb. ground lamb
  • Garlic, 1 ounce minced
  • 1/2 cup Parmesan
  • 2 tbsp. Parsley
  • 1 tbsp. 1 tbsp.
  • 1 large egg, beaten
  • 1 tsp. Sea salt
  • 1/2 tsp. Black pepper
  • 2 tbsp. extra-virgin olive oil


  • Mix the cheese, egg, and seasoning with the meat
  • Use your hands to mix the meat
  • Form meatballs into 10, 18 or 20 depending on your preference
  • The meatballs should be cooked in a pan over medium heat for 10 minutes.

Protein Avocado Ice Cream


  • 1 avocado, no skin or seed
  • One scoop of your favorite flavor of whey proteins
  • Ice cup 1
  • Almond, coconut or regular milk, 1 cup


  • Blend all ingredients together
  • Blend at high speed for 30 seconds
  • Put the frozen food in the fridge for several hours


Diet and exercise are both important for healthy testosterone levels, but you should focus on your diet, you only get out what you put in to your body. 

Your daily nutritional decisions have an enormous impact on testosterone levels. By adopting a healthy diet, you can effectively balance your testosterone, lower estrogen levels, and improve your overall health. 

Download a meal-tracking app, and take a minute each day to record the food you eat.

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