Diet and Testosterone

Health Boosting Meals for men

As men, we’re always looking for new ways to look after ourselves. Whether it’s a lunch-time workout or trying to cut back on the amount of time we slump on the couch.

But we all know that feeling our best goes beyond the actions we take to exercise, but also the fuel we put in our tanks too.

This is why, today, I want to share with you my absolute favourite recipes, with each delivering a kick ass boost. Whether it’s boosting your testosterone, your energy levels, or your libido.

Plus of course, I wanna pay some attention to my fave muscle boosting recipes, and those to kickstart fat burning – perfect for when you’re going through a cut!

Let’s dive in.

Recipes for every goal

It doesn’t matter what your goal is, we’ve got tasty recipes to help you smash it.

Below I’ll be covering:

  • Testosterone boosting recipes
  • Energy-boosting dishes
  • Foods to boost your libido
  • Muscle boosting food
  • Fat burning recipes

Testosterone boosting recipes

Testosterone plays an incredibly important role in our lives, from the very moment that puberty kicks in. It affects our voice, muscle mass, hair growth, libido and so much more.

As men, noticing a drop in testosterone levels can feel like a huge shock. You might experience erectile dysfunction (ED), struggle with changing moods and find it difficult to build muscle or cut fat. Here’s how to beat it with our testosterone boosting recipes.

Breakfast egg muffins

Serves: 3


1 tbsp olive oil

1 medium onion

1 green pepper

12 eggs

¼ tsp black pepper

¼ tsp salt

Bunch of spinach leaves

Here’s how to make it:

  1. Preheat oven to 350 F (175 C).
  2. Sauté onions in olive oil over a medium-high heat for 2-3 minutes. Add peppers, spinach leaves and continue cooking for another 2-3 minutes.
  3. While peppers are cooking, whisk eggs in a large bowl.
  4. Once peppers/onions are cooked, remove from heat and let cool for a few minutes. Mix in the egg mixture and stir well, sprinkling in the salt and pepper.
  5. Coat a large muffin pan with olive oil spray or coconut oil spray. Using a 1/4 cup (60mL) measuring cup, fill each muffin cup.
  6. Place in the oven for 10-15 minutes. Remove them once the tops get high, fluffy, and golden brown. Pop them out with a butter knife or thin spatula and let them cool.

Tuna bagel

Serves: 1


1 bagel

2 non-fat cheese slices

1.8oz tuna chunks

Cucumber slices (optional)

Onion slices (optional)

Avocado slices (optional)

Here’s how to make it:

  1. Toast the bagel in toaster.
  2. Add the non-fat cheese slices and tuna.
  3. Optional – add cucumber, onion and avocado slices.

Bacon and egg rice cakes

Serves: 1


2 slices turkey bacon

2 large eggs

½ small avocado

2 white cheddar rice cakes

Here’s how to make it:

  1. Fry 2 slices of turkey bacon in a frying pan, set aside.
  2. Spray a frying pan with nonstick cooking spray and fry 2 eggs to your desired liking.
  3. Mash 25g of avocado on top of each rice cake, top with turkey bacon and egg, season with salt and pepper.
  4. To reduce fat content, 2 egg whites can be substituted.

Energy boosting recipes

Beet, pineapple, avocado and OJ smoothie

Serves: 1


½ avocado

½ cup pineapple

½ cup orange juice pulped

½ cup beets

Sprinkle of chia seeds

Here’s how to make it:

  1. Put all ingredients into a blender & blend on high for 1 minute.
  2. Add a splash of milk or water to thin it out if needed as desired.

Mango chicken rice bowl

Serves: 1


4oz chicken breast

4.5oz jasmine ready rice

1 cup zucchini, chopped

½ cup edamame, shelled

1.5 cup red peppers, chopped

½ Tbsp coconut oil

½ cup mango chicken cooking sauce

Also Read: What the Fork?! Foods That Might Kill Your T-Levels

Here’s how to make it:

  1. Bake chicken breast in the oven until fully cooked.
  2. Chop chicken into pieces.
  3. Cook rice as per package directions.
  4. In a fry pan, saute zucchini, peppers and edamame in coconut oil. When veggies are cooked, add in mango chicken sauce and cook until heated.
  5. In a bowl, add chicken breast and rice, top with veggie mixture and enjoy.

Spinach and cheese omelette

Serves 1:


5 egg whites

1 egg

1 cup spinach

½ cup mushroom

⅓ onion

1.5oz cheddar cheese

Olive oil spray

Salt and pepper

Here’s how to make it:

  1. Stir-fry the chopped onions and mushrooms in a skillet coated with olive oil cooking spray on medium-high heat for 5 minutes, or until things begin to brown.
  2. Add the spinach and stir for about 30 seconds, just until the spinach becomes dark green and condensed. In a new pan, lightly spray the pan with oil & add the beaten eggs.
  3. Wait a couple of minutes until you see bubbles starting to form around the edges of the eggs, then lift a portion of the eggs with a spatula, allowing the runny eggs on top to flow beneath the part that you lifted with the spatula.
  4. Do this in three or four places around the perimeter of the omelette. After another minute, flip the omelette.
  5. Add the slice of cheese to the top, still exposed in the skillet, and then add the sautéed mixture of turkey and vegetables onto one half of the omelette. Fold the omelette over to cover the contents, then slide it onto a plate. Season with salt & pepper.

Libido boosting recipes

Oreo protein smoothie

Serves: 1


1 scoop chocolate protein powder

2 Oreo cookies

1 cup unsweetened vanilla almond milk

½ small banana

1 tsp vanilla extract

Here’s how to make it:

  1. Throw all ingredients in a blender with 1 cup ice and blend on high for 1 minute.
  2. Quick and easy. Enjoy.

Grilled buffalo chicken and saskatoon sandwich

Serves: 1


2 thin slices sourdough bread

3.5oz buffalo chicken (pre cooked)

1 slice marble cheese

2 Tbsp jam

1 tomato

2 tsp butter

Fresh lettuce

Sliced onion

Also Read: Could the Mediterranean diet improve your T-Levels?

Here’s how to make it:

  1. Lightly butter the outsides of the bread (to cook) and put jam on the inside of each slice.
  2. On 1 slice of bread put the chicken on jam and top with cheese.
  3. Put the second piece of bread on top and grill in frying pan butter side down until bread is golden brown. Flip and grill on the other side.
  4. Add lettuce, onions and tomato.

Sourdough and smashed avocado

Serves: 1


2 thin slices sourdough bread

2 eggs

1 small avocado

1 tsp salt and pepper

Here’s how to make it:

  1. Smash the avocado with the salt and pepper.
  2. Toast the sourdough bread and top with the smashed avocado
  3. In a frying pan with a small amount of water, poach the eggs and add on top of the toast.

Muscle boosting recipes

Protein pancakes

Serves: 1


1 scoop vanilla protein powder

1 large banana

⅛ tsp cinnamon

¼ tsp baking powder

¼ tsp salt

2 large eggs

Sugar-free syrup (optional)

½ cup berries (optional)

0.75oz chocolate chips (optional)

Here’s how to make it:

  1. Separate the egg whites from the egg yolks into 2 separate bowls and beat the egg whites for 3 minutes.
  2. Add the other ingredients (banana, protein powder, baking powder, cinnamon) and whisk until smooth.
  3. Add to the egg yolk mixture and beat until smooth.
  4. Pour onto the skillet and cook for 1-2 minutes.
  5. As soon as you see some bubbles it’s time to flip.
  6. Add toppings of your choice.

Roasted red pepper salmon salad on toast

Serves: 1


1 can skinless, boneless pink salmon (or sliced smoked salmon)

15ml half fat mayo

2 Tbsp roasted red pepper cashew dip

1 large slice sourdough bread, halved

Sesame seeds

Here’s how to make it:

  1. Toast bread to your liking.
  2. Drain canned salmon (or sliced smoked salmon) and add to the bowl.
  3. Mix mayo and red pepper cashew dip and any seasoning you’d like together in the bowl. 4. Spread the mixture on toast, sprinkle with sesame seeds and enjoy.

Vegan fajitas

Serves: 2


2 Tbsp extra virgin olive oil

4 small unsalted corn tortillas

1 cup summer squash, sliced

1 small zucchini, sliced

1 medium green pepper, sliced

½ cup raw sweet corn

½ cup unsalted black beans, boiled

1 tsp distilled vinegar

½ tsp dried oregano

½ tsp chili powder

Here’s how to make it:

  1. In a large bowl combine 1 Tbsp olive oil, vinegar, chili powder, and oregano. Add peppers, zucchini, and squash and marinate in the refrigerator for 30 mins.
  2. Heat 1 Tbsp of olive oil over medium heat, drain vegetables, and saute until tender (10-15 min)
  3. Stir in beans and corn, increase heat to high and cook for 3-5 minutes. Serve in warm corn tortillas.

Fat burning recipes

Vegan spiced chickpea wrap

Serves: 4


4 tortillas

1 Tbsp extra virgin olive oil

3 cups garbanzo beans (chickpeas)

2 Tbsp lemon juice 1 tsp maple syrup 1 tsp soy sauce 2 tsp paprika 2 tsp cumin 1 tsp garlic powder ½ tsp cayenne pepper

Here’s how to make it:

  1. Heat oil in a large skillet over medium heat, add chickpeas and fry them until they start turning golden and pop around, this will take 3-5 minutes.
  2. In a small glass, mix together the lemon juice, syrup and soy sauce. When the chickpeas are cooked, pour the lemon juice mixture over them and stir.
  3. Let the sauce evaporate for 30 seconds and then add the spices. Stir and cook for another 30 seconds and turn off the heat.
  4. Add sauce to tortillas, wrap and enjoy.

Fat burning smoothie

Serves: 1


1 cup baby spinach

2 Tbsp fresh mint leaves

1 stalk celery, chopped

½ cup brewed green tea, cooled

½ large grapefruit, peeled & seeded

1 cup pineapple chunks, frozen

¼ large avocado

Dash ground cayenne pepper, optional

Also Read: Does Fenugreek Increase Testosterone – Myth or Fact?

Here’s how to make it:

  1. Place spinach, mint, celery, and green tea into a blender.
  2. Puree until smooth.
  3. Add remaining ingredients.
  4. Blend again. Best served chilled.

Salmon avocado salad

Serves: 1


4oz wild salmon, raw

1½ cups green leaf lettuce

6 cherry tomatoes, halved

½ avocado, diced ½

Tbsp extra virgin olive oil

1 Tbsp white wine vinegar

2 tsp cilantro

Here’s how to make it:

  1. Preheat the oven, place salmon on a broiler pan, season with salt and pepper.
  2. Broil for 10-15min (depending on the thickness of salmon) until fish flakes with a fork.
  3. Cut lettuce into bite-sized pieces and place in a large bowl, add tomatoes, and avocado. 4. Drizzle oil and vinegar over salad and toss.
  4. Sprinkle it with cilantro and top with salmon.

Ready to get cooking?

With these recipes, you’ll be well on your way to boosting your testosterone levels, energy, muscle building AND fat burning.

Here at Testogen, we’re all about finding natural ways to boost your T levels, and you can’t go wrong with these tasty recipes!

Paired perfectly with Testogen, for complete testosterone support, you can experience improved energy, performance, muscle growth, libido and fat loss.

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