21-Day Testosterone Boosting Diet Plan To Naturally Increase T Levels

I think you’ll agree if I say…..

All this information on increasing testosterone, what foods to eat and avoid is really confusing.

Well Congratulations!

You have stumbled upon an article that will clarify all that for you!

We will get you on the road to increasing your testosterone levels.  And to sweeten the deal, we’re giving you:

• List of foods to help increase T levels
• List of foods that will harm T levels
• 21-day suggested eating guide to get you on track
  • 3 full meals and snacks each day
  • With recipes on how to cook each one

We did all the hard work, now you can implement these ideals and see your testosterone levels skyrocket!

To kick things off, let’s look first at a list of foods that are known to help increase testosterone levels.

 Then a list of foods known to decrease testosterone levels.

Top 10 foods to boost testosterone

1. Tuna fish is a great source of protein and high-quality fatty acids.  But did you know it also contains a large amount of vitamin D?  That’s right, and vitamin D will increase your testosterone levels (1). because vitamin D helps in testosterone production.  Be sure to buy wild caught tuna (and all fish for that matter) so you decrease inflammation in your body.  Farm fish can raise inflammation, which is bad for testosterone.    
2. Eggs from free range chickens are another great source of vitamin D.  Eat the entire egg too, the yolk has the good stuff in it that is needed for testosterone production. 
3. Oysters and other crustacea are a known aphrodisiac; so eating them with your partner might not be a bad idea.  However, oysters don’t just stimulate your desires….They have a large zinc content which helps boost testosterone levels (2).  
4. Shrimp, crab and lobster also contain a large amount of zinc; so for the same reason shellfish can help boost testosterone levels.  Low levels of zinc have also been linked to sterility and impotence which should be enough of a scare to get you on the zinc train.  
5. Grass-fed organic beef – Grass-fed and finished beef has so many positive health benefits over grain fed and/or grain finished beef.  Most notable is the fact grass-fed beef has much higher contents of omega 3 fatty acids (very good for you) and natural antioxidants.  Additionally, grass-fed beef has high levels of zinc.  Which again, has been shown to increase testosterone levels (3).  
6. Garlic has been known to help with blood pressure and other heart conditions (4).  But how?  Turns out garlic lowers cortisol levels.  Cortisol is a “stress” hormone and puts your body in “survival” mode.  Which is great for sports, reacting in survival situations and business deals, but constantly elevated cortisol limits “growth and healing” functions of the body.  This includes testosterone.  By consuming garlic and lowering cortisol testosterone can prevail!
7. Honey can help you get it up too…..Yes, your testosterone levels and your erections!  Honey has boron in it.  And boron helps to increase testosterone levels (5), (6). Honey also has nitric oxide.  Nitric oxide helps to open blood vessels and for that reason has a similar effect as Viagra.  
8. Cruciferous vegetables have a laundry list of positive health effects; and for those alone you should be consuming them.  They make the T-Boosting list because they have also been shown to decrease estrogen levels and help testosterone thrive (7), (8). 
9. Pomegranates have been shown to significantly increase testosterone production (9).  These guys are delicious and fun to eat as well.  You can get the same effects from pomegranate juice, but assurer the sole ingredient is POMEGRANATES.  Anything else will likely have a negative impact.  And go organic to avoid toxins like pesticides and herbicides.
10. Olive Oil has a ton of health benefits given its healthy fat content is so high.  And you guessed, it has been shown to increase testosterone levels too (10).  Personally, I use olive oil in place of most other oils while cooking.  Just this simple swap can really up your overall health and you T levels.

Top 10 foods that kill testosterone

1. Soy and soy based products – soy is a phytoestrogen.  This essentially just means it’s estrogen, but from a plant.  It has been shown to affect hormone balance and cause an array of possible health consequences.  In addition, animals fed soy-based products transfer that phytoestrogen into their meats and the consumer, YOU, ends up taking in that extra dose of phytoestrogen (11). 
2. Alcohol – Your liver’s job is to break down alcohol and get rid of the toxins.  As this happens by-products are produced.  These by-products actually inhibit testosterone production (12) …Ouch!  Makes you want to think again about that drink tonight. 
   To make matters worse, especially if you like hoppy beers, the hop plant is very high in estradiol.  Estradiol is a form of estrogen…Double ouch!  A hoppy beer is like testosterone suicide.  Drink wisely my friends, or not at all.   
3. High fructose corn syrup (HFCS) is an extremely common artificial sweetener added to food, food-type items and beverages.  It has slowly been replacing real sugar (an item you will also find on this list) for years.  HFCS is linked to all sorts of health concerns from cancer to heart disease, obesity and so on.  And no surprise that it will also negatively impact your testosterone levels (13).  It is becoming increasingly hard to figure out if HFCS is in foods too because the name keeps changing….Hmmm….So a good rule of thumb, if you can’t pronounce an ingredient and/or you can’t find an ingredient in nature….Don’t buy it!  Also, anything of quality should have less than five ingredients. 
4. Milk or dairy products from grain fed cows.  It has been shown that dairy products contain alarming amounts of estrogens which of course are terrible for anyone concerned with their testosterone levels; but far worse, these products are highly linked to breast and prostate tumors (14).  
   And, if this weren’t reason enough to kick the dairy, dairy products are a known irritant to mucosal linings of the human body.  This can lead to respiratory irritation (sinus congestion, asthma) and gut irritation (15).  Do yourself a favor and avoid dairy all together.
5. Flax seed – by-products of flax consumption produce a phytoestrogen and while of course this is not great for testosterone levels, flax seed has positive health benefits.  Flax can actually decrease cancer and cardiovascular risk.  But for the purposes of this program, avoid it!
6. Trans fats – We all know trans fats are bad for us.  Examples of foods high in trans fats would be any fried food and most things you would get from a fast food restaurant, most snack foods like cookies and popcorn, baked goods with shortening, creamer and so on.  Trans fats have a number of negative health impacts on our bodies and add fat to our bodies.  Obviously the accumulation of fat is unattractive and unwanted BUT did you know that fat accumulation also means more estrogen?  That’s right, fat cells increase your estrogen levels.  The fatter you are, the more estrogen you will have (16)(17). And one of the best ways to get fat is eating trans fats.  
7. High sugar foods – High sugar foods can almost mimic the same reasoning for having trans fats on this list.  For both sugars and trans fats, the negative health associations with things like obesity, diabetes, cancer and cardiovascular disease make you wonder why anyone would choose to eat these things.  Oh, and it hurts your testosterone levels. 
8. Medications – If you are on any type of prescription medication, or regularly use over the counter meds; you may be decreasing your testosterone.  There is a laundry list of pharmaceuticals that lowered testosterone levels may be a side effect (18).  So, please check your medications and ask to switch or work to get off them if they may be impacting your testosterone levels.  
   ALL medications, prescribed or not are DRUGS.  They chemically alter your body, your liver is strained to process them and worst of all; drugs like birth control and anti-depressants are present in most city water supplies because they cannot be filtered out of the recycled and ground water (19) (20).  So, yes, most people on city water are on a low dose of estrogen and anti-depressants.  YUK!
9. Spearmint and Peppermint can lower testosterone levels (21).  For this purpose, avoid mint in any recipes, spearmint or peppermint flavored items and teas containing mint. 
10. Licorice root – To be clear, the candy licorice is NOT licorice root, unless you get the gross kind….Regardless, licorice root is known to have phytoestrogens and will decrease testosterone levels (22).  Although licorice root does have some great benefits for soothing gut inflammation and respiratory problems, it’s best avoided while trying to up your T game. 

Now that you know the foods to include and avoid, let’s get into meal planning:

Each day is designed with the three basic meals; breakfast, lunch and dinner. We also included a snack for you. Please keep in mind….This meal plan is only a suggestion, it may not be what is best for YOU. Before you jump into a new meal plan it is always best to check with your doctor. In addition, please remove foods if you know you have food allergies/sensitivities to things in this suggested meal plan.

Still hungry??

Feel free to add in an extra snack, you might also try making larger portion sizes and eating leftovers as a snack too. Modify the suggested meal plan as needed, but stick to the basic framework and foods included as much as possible.

For a super T Boosting 21 Days; combine this with the 21-day Testosterone Boosting Workout Program.

21-Day Testosterone Boosting Meal Plan

WEEK 1

Day 1:

Breakfast: Grape + coconut smoothie

Lunch: Pomegranate tuna salad

Dinner: Steamed oysters + spinach + butternut squash

Snacks: Trail mix

Day 2:

Breakfast: Egg muffins with kale + broccoli

Lunch: Cauliflower chicken fried rice

Dinner: Honey garlic shrimp with brussel sprouts

Snacks: Frozen grapes

Day 3:

Breakfast: Grape +coconut smoothie

Lunch: Pomegranate tuna salad

Dinner: Steamed oysters + spinach + butternut squash

Snacks: Trail mix

Day 4:

Breakfast: Egg muffins with kale + broccoli

Lunch: Cauliflower chicken fried rice

Dinner: Honey garlic shrimp with brussel sprouts

Snacks: frozen grapes

Day 5:

Breakfast: Grape +coconut smoothie

Lunch: Pomegranate tuna salad

Dinner: Steamed oysters + spinach + butternut squash

Snacks: Trail mix

Day 6:

Breakfast: Over easy eggs scrambled with broccoli + side of bacon

Lunch: Sweet potato chili with grass fed beef

Dinner: Grass-fed chicken over a bed of sautéed bok choy and cabbage with sauce made of olive oil, balsamic vinegar, garlic, ginger, honey, salt and pepper

Snacks: Trail mix

Day 7:

Breakfast: Over easy eggs scrambled with broccoli + side of bacon

Lunch: Sweet potato chili with grass fed beef

Dinner: Free range chicken over a bed of sautéed bok choy and cabbage with sauce made of olive oil, balsamic vinegar, garlic, ginger, honey, salt and pepper

Snacks: Trail mix

WEEK 2

Day 8:

Breakfast: Coconut pomegranate smoothie

Lunch: Tuna kale salad

Dinner: Grilled pork chops with pomegranate sauce + grilled vegetables

Snacks: Frozen grapes

Day 9:

Breakfast: Egg scramble with a side of sliced grapes *cook eggs in coconut oil

Lunch: Burrito bowl

Dinner: Grilled oysters with grilled vegetables

Snacks: Plain coconut yogurt with pomegranate seeds and sliced almonds

Day 10:

Breakfast: Coconut pomegranate smoothie

Lunch: Tuna kale salad

Dinner: Grilled pork chops with pomegranate sauce + grilled vegetables

Snacks: Frozen grapes

Day 11:

Breakfast: Egg scramble with a side of sliced grapes

Lunch: Burrito bowl

Dinner: Grilled oysters with grilled vegetables

Snacks: Plain coconut yogurt with pomegranate seeds and sliced almonds

Day 12:

Breakfast: Coconut pomegranate smoothie

Lunch: Tuna kale salad

Dinner: Grilled pork chops with pomegranate sauce + grilled vegetables

Snacks: Frozen grapes

Day 13:

Breakfast: Breakfast potatoes: avocado, over easy egg, bacon, salt, pepper, chives

Lunch: Tuna burger with fresh cut sweet potato fries

Dinner: Bison meatballs with zoodles

Snacks: Coconut yogurt with coconut flakes + pumpkin seeds + dark chocolate chips

Day 14:

Breakfast: Avocado baked eggs

Lunch: Chicken lettuce wraps with honey garlic vinaigrette

Dinner: Paleo crab cakes

Snacks: Coconut yogurt with coconut flakes + pumpkin seeds + dark chocolate chips

WEEK 3

Day 15:

Breakfast: Egg muffins with kale + broccoli

Lunch: Cauliflower chicken fried rice

Dinner: Honey garlic shrimp with Brussel sprouts

Snacks: Frozen grapes

Day 16:

Breakfast: Egg scramble with a side of sliced grapes *cook eggs in coconut oil

Lunch: Burrito bowl

Dinner: Grilled oysters with grilled vegetables

Snacks: Plain coconut yogurt with pomegranate seeds and sliced almonds

Day 17:

Breakfast: Egg muffins with kale + broccoli

Lunch: Cauliflower chicken fried rice

Dinner: Honey garlic shrimp with Brussel sprouts

Snacks: Frozen grapes

Day 18:

Breakfast: Egg scramble with a side of sliced grapes

Lunch: Burrito bowl

Dinner: Grilled oysters with grilled vegetables

Snacks: Plain coconut yogurt with pomegranate seeds and sliced almonds

Day 19:

Breakfast: Egg muffins with kale + broccoli

Lunch: Cauliflower chicken fried rice

Dinner: Honey garlic shrimp with Brussel sprouts

Snacks: Frozen grapes

Day 20:

Breakfast: Breakfast potatoes

Dinner: Bison meatballs with zoodles

Snacks: Coconut yogurt with coconut flakes + pumpkin seeds + dark chocolate chips

Day 21:

Breakfast: Avocado baked eggs

Lunch: Chicken lettuce wraps with honey garlic dressing

Dinner: Paleo crab cakes

Snacks: Coconut yogurt with coconut flakes + pumpkin seeds + dark chocolate chips

RECIPES

Breakfast

GRAPE AND COCONUT SMOOTHIE: ½ cup coconut yogurt (unsweetened) + 1 cup frozen red grapes + 10 oz. coconut milk (unsweetened) + dash of sea salt + ½ cup ice + ¼ tsp vanilla extract + ½ frozen banana. Add all ingredients to the blender, blend until smooth.

EGG MUFFINS: Oven at 375 degrees, mix 12 large eggs together with kale, broccoli and bacon, salt and pepper to taste. Fill muffin tins halfway and bake for 20 minutes.

COCONUT POMEGRANATE SMOOTHIE: 1 cup pomegranate seeds, ½ cup coconut milk, 1 tbsp. chia seeds, 1 cup kale, handful of ice. Add ingredients to the blender, blend and enjoy.

EGG SCRAMBLE: Sautee 1/3 cup kale + 1/3 cup chopped broccoli in 2 tbsp. olive oil in a non-stick pan. Once veggies are browned, add 4 scrambled eggs to the pan – mixing into the vegetables until eggs are fully cooked. Season with salt and pepper to taste.

BREAKFAST POTATOES: ½ avocado, 2 over easy eggs, 4 slices of bacon, salt, pepper, chives to taste. Halve avocado and slice, cook 2 eggs to over easy in a nonstick pan on medium heat. Bacon: Preheat the oven to 400 degrees, line baking sheet with foil, bake until desired crispness – about 10-15 minutes. Drain bacon on a paper towel before serving.

AVOCADO BAKED EGGS: Preheat the oven to 425 degrees. Crack 4 eggs into a bowl, being careful to keep the yolks intact. Arrange 2 avocado halves in a baking dish, resting them along the edge so avocado won’t tip over. Gently spoon 1 egg yolk into the avocado hole. Continue spooning egg white into the hole until full. Repeat with remaining egg yolk, egg white, and avocado. Season each filled avocado with 1 tbsp. chives, 2 tsp. parsley, sea salt, and pepper.Gently place the baking dish in the preheated oven and bake until eggs are cooked, about 15 minutes. Sprinkle bacon over avocado if desired.

Lunch

POMEGRANATE TUNA SALAD: 1 can tuna packed in water + 2 tbsp. avocado oil mayo + 1 tsp lemon juice + ¼ cup pomegranate seeds + 1 tbsp. olive oil + ½ tsp dill + ¼ cup finely chopped red onion + 2 tbsp. finely chopped parsley + salt + pepper (to taste) *mix in pomegranate seeds last.

CAULIFLOWER CHICKEN FRIED RICE: Heat 2 tbsp. olive oil in large skillet over medium heat, add onion (cook until translucent), add garlic, ginger and chicken cook for 2 minutes, add cauliflower rice and season with coconut aminos and chili paste, push rice aside and crack 2 eggs – once eggs are cooked, scramble them into rice mix.

SWEET POTATO CHILI: In a large pot over medium heat, sweat 1 diced medium yellow onion in 1 Tbsp. coconut oil and season with a healthy pinch each salt and pepper. Stir and continue cooking on medium heat until translucent and soft. Add 1 lb. grass-fed ground beef and brown. Add 3 scrubbed and chopped sweet potatoes, ¼ tsp. salt, ¼ tsp. pepper, ½ tsp. paprika, ½ tsp. cinnamon and ½ tsp. garlic powder. Cook for 3 minutes. Then add 1 jar of chunky salsa, 2 cups water, and 2 cups vegetable stock. Bring mixture to a low boil on medium high heat and then lower heat to medium-low and simmer. Add 1 15 oz. can of unsalted black beans, cover and cook for 30 minutes – or until the sweet potatoes are fork tender and the soup and thickened. This soup is at its best when prepared the night before or allowed to rest for a few hours so the flavor combines with the vegetables and beans.

KALE SIDE SALAD: 2 cups chopped Tuscan kale, 1 tbsp. pomegranate seeds, 3 avocado slices, 1 tbsp. pecans + honey garlic ginger dressing.

BURRITO BOWL: 2 cups cooked and cubed grass-fed beef or chicken + ½ avocado, sliced + handful kale + 1 cup cooked cauliflower rice + ¼ cup green or red salsa + cilantro + handful broccoli slaw.

TUNA KALE SALAD: Kale salad (see above recipe) add 2 hard boiled eggs + 1 6 oz. ahi tuna seared and sliced or 1 can tuna packed in water, drained.

TUNA BURGER: 2 cans tuna packed in water, 2 tbsp. coconut flour, 2 tbsp. almond meal, ¼ cup diced red onion, 2 eggs, 1 tbsp. lemon juice. Combine ingredients in a medium bowl and stir together. Form mixture into burger patties and place in refrigerator for 1 hour so burgers hold shape. To cook, heat 1 tbsp. olive oil in skillet and cook until each side is browned. Serve on grain free burger bun or lettuce wrap and add avocado mayonnaise, paleo ketchup or paleo mustard.

SWEET POTATO FRIES: 2 medium sweet potatoes, 2 tbsp. olive oil, 1/2 tsp. kosher salt, ½ tsp. fresh ground pepper. Heat oven to 450 degrees. Line baking sheets with aluminum foil and slide them into the oven to heat them. Scrub sweet potatoes and cut into sticks. Add to a medium bowl and toss with olive oil, salt and pepper. Spread potatoes evenly on the baking sheet – don’t crowd them. Bake fries for 15-25 minutes, tossing them halfway through. Serve and enjoy with paleo ketchup.

CHICKEN LETTUCE WRAPS: Combine all of the sauce ingredients together in a small bowl and whisk together: 5 tbsp. tamari soy sauce, 2 tbsp. almond butter, 1 tbsp. honey, 2 tsp. white vinegar, 2 tsp. toasted sesame oil.

Heat 1 tbsp. olive oil in a large sauté pan on medium-high heat. Add 1 lb. ground chicken and cook until browned – break up the chicken as it cooks. Add 4 minced garlic cloves, ½ large diced onion and 1 tbsp. fresh grated ginger to the chicken and cook until the onion starts to become translucent – about 2 minutes. Pour the sauce on top of the chicken and stir until well combined. Add 3 sliced green onions and stir everything together. Season with black pepper to taste. To serve, place a large spoonful of chicken mixture onto a butter lettuce leaf.

Dinners

STEAMED OYSTERS WITH BUTTERNUT SQUASH: 2 cups spinach + 1 cup cooked butternut squash (skin removed) + 6 oz. steamed oysters marinated in lemon juice and garlic (2 garlic cloves). To steam oysters,

HONEY GARLIC SHRIMP WITH BRUSSEL SPROUTS: Whisk 1 tbsp. coconut aminos with 1 tsp fresh minced ginger and 2 cloves minced garlic (1/4 tsp chili flakes if desired) Add 1 lb. medium peeled and deveined shrimp and 2 tbsp. olive oil with salt and pepper to taste to a pan over medium heat and pour honey garlic mix over shrimp – cook until shrimp is cooked through. Roast Brussel sprouts: preheat the oven to 400 degrees, place halved Brussel sprouts in a plastic bag with olive oil, salt and pepper – shake until evenly coated. Bake sprouts in the oven for 30 to 40 minutes – shaking sprouts every 10 minutes.

GRILLED OYSTERS: Preheat grill to medium. Shuck oysters and save bottom shells. Sauté the shallots and garlic in olive oil until translucent. Add the spinach and sauté until tender. Add nuts and set aside. Place oysters in reserved shells and spoon spinach mixture over the oysters. Grill on the half shell for 5–10 minutes. Serve immediately.

GRILLED VEGETABLES: In a bowl, whisk together olive oil, salt and pepper – brush vegetables with oil and grill on medium/high heat for 10-15 minutes until crispy.

POMEGRANATE MARINATED PORK CHOPS: Pork chops: Preheat your grill or stove top grill pan to medium-high. Arrange 8 ¼ inch thick lamb chops in a single layer on a plate. Combine all marinade ingredients (listed below) in a bowl. Spoon this mixture evenly over both sides of lamb chops or marinate lamb overnight in a zip lock bag. Grill lamb chops for 3 to 4 minutes on each side to desired doneness, 135°F for medium-rare. Transfer to a platter and let rest for 10 minutes before serving.

POMEGRANATE MARINADE: ¼ cup pomegranate juice + 2 tablespoons lemon juice + ¼ cup orange juice + 1 tablespoon Dijon mustard + 1 tablespoon Worcestershire sauce + 2 tablespoons tamari soy sauce + 1 tablespoon Hoisin sauce + ¼ cup honey + ½ teaspoon ground ginger + ¼ teaspoon anise seed +3 cloves garlic finely minced + 2 teaspoons salt + ½ teaspoon pepper.

BISON MEATBALLS: Preheat the oven to 350º F. In a large bowl, add 2 lbs. free range ground bison, 2 medium organic eggs, 1 small yellow onion, 3 tbsp. fresh parsley, 1 tsp. black pepper, ½ tsp. salt, 1 tbsp. fresh, chopped thyme and 1 tsp. Worcestershire sauce. Mix well with your hands. Form into balls and place on a cookie tray, lightly coated with ghee or covered with parchment paper. Bake in the oven 15 minutes. Serve with zucchini noodles (zoodles) tossed in olive oil, garlic, salt and pepper.

PALEO CRAB CAKES: Open 2 cans of crab, drain and squeeze out all the liquid. Add the crab to a medium bowl. Add 2 egg whites, ¼ cup almond meal, ½ juiced lemon, 1 tsp. garlic powder, ½ tsp. salt and 1/4cup chopped fresh parsley and stir well to combine. Divide the mixture between 6-8 patties. Spray a nonstick pan with coconut oil and heat over medium heat. Add the crab cakes and cook 3 minutes each side, flipping carefully. Let sit for 1 minutes off the heat with a lid to ensure all the egg has cooked through. Serve hot or cold.

Snacks/Other:

TRAIL MIX: 2 cups raw almonds + ½ cup shredded coconut + 1/3 cup dried blueberries + ½ cup dark chocolate chips OR 1 tbsp. pumpkin seeds, 1 tbsp. almonds, 1 tbsp. cashews

HONEY GARLIC GINGER DRESSING: ½ cup extra virgin olive oil, ¼ cup balsamic vinegar, 2 tbsp. coconut aminos, 2 garlic cloves minced, 2 tbsp. honey, 2 tbsp. minced ginger

FROZEN GRAPES: Halve red or green grapes, place in freezer bag and freeze overnight.

 “POMS” ON A LOG: Celery with almond butter topped with shredded unsweetened coconut and pomegranate seeds.

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