Testosterone is the male sex hormone, so it’s a vital part of every man’s life. Whether you’re hoping to expand your family, want to achieve your fitness goals at the gym or just want more energy to do the things you love, you need that T to make sure you’re ready for anything.
While testosterone influences almost every aspect of your lifestyle, it’s also affected by it. So, if you find that you’re experiencing low testosterone levels, you might want to take a look at factors like your diet.
What you eat significantly impacts your body’s production of testosterone. That’s because testosterone is a hormone, and so its production in the testes and adrenal glands depends on how well your body is functioning.
Also, some ingredients can boost testosterone levels and improve your body’s production of the hormone, while others can harm it.
So, if you want to stay fit and live your life to the fullest, you need to ensure your diet is full of testosterone-boosting ingredients.
How To Introduce More Testosterone Boosting Foods Into Your Diet
When you’re trying to improve your diet and naturally boost your body’s testosterone production, you need to know what foods boost testosterone and those that kill testosterone.
Then you can optimize your diet and do everything you can to integrate these foods into your everyday meal plan.
One key factor to remember is that often healthy whole foods are the best for bolstering your testosterone. Too many pre-made foods are filled with lots of sugar, salt and fat, which can lead to weight gain.
Excessive weight and obesity are among the main causes of reduced testosterone production, so by eating healthily, you’ll increase your chances of producing the right amount of the male sex hormone.
Also, pre-made foods can contain loads of trans fats. Trans fats are testosterone killers that should be avoided where possible.
Still, just because an ingredient is natural doesn’t necessarily mean that it’s good for your body’s testosterone production.
Many natural foods can also halt your body’s production of vital hormones, including testosterone. So, you need to know how to create delicious recipes for increased testosterone production.
That’s where we come in. We’ve compiled this handy list of recipes and meal ideas to help PrimeTimers improve their natural production of testosterone and boost their overall well-being.
The recipes for these tasty testosterone-boosting meals and dishes that you and your family will love are listed below.
Breakfast
Savory Porridge
Oats are a testosterone boosting ingredient, but they can be very boring. When we think of oats, most of us imagine bland, soggy porridge oats that we were forced to eat as kids.
Luckily, porridge oats are more than just a bland breakfast food. When done right, they can be a delicious and tasty meal at any time of the day.
While sweet porridge is possibly more popular, savory porridge oats are a great alternative to stodgy meals like pasta.
There are loads of savory oat ideas out there to turn plain porridge into something delicious. Also, because porridge is naturally filling, you won’t need to eat so much of it and will be less likely to snack between meals.
Ingredients
- ¼ Cup steel cut oats
- ¾ cup water (change the portion size according to these ratios if you’re hungry)
- Salt and pepper to taste
- Topping such as fried eggs, a small amount of shredded cheese, and fresh veggies
Instructions
Make your porridge according to the package instructions, either in the microwave or on the stove top.
Add your salt, pepper and any other herbs to season your oats once the oats are away from the heat.
Top with any toppings that you love: eggs are great for testosterone levels, but avoid too much dairy or red meat.
Scrambled Eggs
Scrambled eggs are a great way to introduce eggs into your diet without adding too much additional dairy. These easy eggs are a perfect way to enjoy a quick, hearty breakfast that is yummy and easy to make.
Ingredients
- 2 large eggs
- 1 slice wholewheat bread
- Salt and pepper to taste
- Butter for toast
- 1 teaspoon olive oil for cooking
Instructions
Toast the bread in the grill or toaster.
As it toasts, whisk the two eggs with the salt and pepper.
Heat the olive oil on a low heat. Once it is hot, add the eggs to the pan and stir constantly for two minutes on a low heat.
Once the eggs are a smooth consistency and fully cooked, remove them from the heat.
Butter your toast and place the scrambled eggs on top of it.
These eggs are delicious and easy to make, making them perfect for busy mornings or lazy weekends alike!
Pomegranate Breakfast Parfait
Pomegranate is great for male health, as it can help you to boost your body’s natural testosterone levels and improve your general health.
It’s a healthy, tasty fruit, and if you make this tasty breakfast parfait you can combine it with other natural ingredients to create a yummy morning treat.
Ingredients
- ½ cup pomegranate seeds
- ¼ cup granola
- 1 cup natural yogurt
- ½ teaspoon natural honey
Instructions
In a glass or to-go container, place the natural yogurt and layer in the pomegranate seeds and granola.
Once you’ve created your perfect ratio of ingredients, drizzle over the honey for a final sweet flourish.
This parfait is really easy to make and can be prepped ahead of time, making it perfect for busy men who don’t have time in the morning to make breakfast.
Healthy Breakfast Hash
Breakfast doesn’t need to look perfect: in fact, if you make a hash like this one, the idea isn’t to look pretty! A hash is easy to make and can be customized to your unique tastes.
Ingredients
- 1 large potato
- 2 large eggs
- 1 large tomato
- 1 tablespoon olive oil
- A pinch of salt and pepper to taste
Instructions
Use a cheese grater to grate the potato into a large bowl of iced water.
Strain the grated potato and squeeze the water out to remove the starch.
Place the olive oil in a hot pan and wait for the olive to heat.
Add the potato and cubed tomato to the pan and cook for 5-10 minutes until almost cooked.
In a separate bowl, beat the eggs together.
Add the eggs to the pan with the salt and pepper when the potatoes are almost cooked.
Cook for 2-3 minutes on a lower heat, stirring constantly.
Tip the hash onto a plate and tuck in!
Hash is an easy meal to make, as by its nature the meal is a mess!
Lunch
Burritos
Burritos are a great way to introduce testosterone boosting foods, such as beans, into your diet.
They’re also a tasty and flexible meal, so you can change them up and enjoy the delicious foods you love in your burrito.
When making burritos, it’s important that you focus on beans and fresh veggies rather than meat or soy meat alternatives.
Soy products and beef are both testosterone killers, so avoid adding them to your burrito where possible.
Instead, try to focus on using beans for bulking out your meal.
Ingredients
- Fresh veggies such as onion, eggplant, zucchini etc.
- Spices to taste
- Olive oil
- Salsa or Guacamole
- Whole wheat tortillas
Instructions
Sautee the veggies in a hot pan with the olive oil and your spices of choice. Once fully cooked, remove from the heat.
At the same time, heat the whole wheat tortillas in the oven at a low heat for a few minutes to warm through.
Serve at the table family style or assemble your burritos and put them on a plate ready to tuck in!
Omelets
Eggs contain protein, as well as testosterone boosting minerals such as vitamin D and omega 3. As a result, eggs are a great way to boost your body’s testosterone levels.
Omelets are the ultimate egg-centric meal, so try to make them at least once a week. The great thing about an omelette is that it’s simple and easy to customize to your tastes.
Ingredients
- 3 large eggs
- Fresh veggies and other yummy fillings to suit your tastes
- Salt and pepper
- Olive oil for frying
Instructions
Beat the eggs together in a bowl with your chosen fillings, then add them to a hot pan with the oil.
Cook for approximately five minutes on each side, and your omelette is ready to slide onto a plate and enjoy!
You can also cook your fillings separately or add them to the centre of the omelet if you want to make it look fancy.
Tuna Salad
Oily fish, such as tuna, is great for your testosterone levels because it contains plenty of vitamin d and Omega oils.
Most men only eat tuna when they have tuna mayo sandwiches, but the mayonnaise and bread, particularly processed white bread, can be testosterone killers.
Instead, you should consider a zesty and yummy tuna salad. Tuna salad is healthy and surprisingly filling, particularly if you add loads of tasty veggies.
Ingredients
- Tuna
- Minced garlic
- Fresh herbs
- A selection of leafy greens such as spinach, arugula, lettuce or more
- Olive oil
Instructions
First, make the dressing by mixing your olive oil with your herbs and seasoning.
Then, combine the dressing with the ingredients in a bowl and toss it all together.
You can also add fresh veggies such as sliced raw red onions, tomatoes, celery, cucumber and other vegetables.
By personalizing your tuna salad, you can create a tasty lunch that will keep you full until dinner time, no matter what you’re doing throughout the day.
Veggie-Packed Pasta Salad
Fresh veggies are a great way to improve your health and boost your body’s testosterone levels.
This delicious veggie-filled pasta salad is a great quick lunch to add vegetables to your diet.
Ingredients
- 1 cup cooked pasta in the shape of your choice
- ½ cup raw red onions (sliced)
- 1 cup raw green pepper
- ½ cup kalamata olives, pitted and halved
- 1 cup raw tomatoes
- 1 tablespoon olive oil
- Pinch of salt and pepper
- Herbs to taste
Instructions
Cook your pasta and leave it to cool.
Once it’s cold, combine it with the other ingredients and store it until lunchtime. If you want a fresher taste for your pasta salad, keep the olive oil back and add it before serving.
Eating your veggies has never been so easy with this delicious and easy to make pasta salad. Spice things up with extra seasoning and additions like a little mature cheddar or some toasted pine nuts.
Snack
Healthy Banana Splits
Not only are bananas pretty phallic, but they’re also great for boosting your body’s natural production of testosterone!
Bananas contain loads of testosterone boosting vitamins and nutrients, so they’re a great addition to any man’s diet.
While bananas are tasty, they’re not easy to integrate into meals. Aside from bananas and peanut butter on toast, it’s hard to think of a meal that revolves around this yummy yellow fruit.
It’s in desserts that bananas really shine. Frozen bananas can make a really tasty and smooth vegan alternative to ice cream, and when heated, they can be a delicious banana’s foster.
The ultimate banana-based treat is a banana split, but all the cream and sugar can be bad for your waistline and, by extension, your testosterone levels.
If you love the childlike wonder of a banana split, but don’t want to eat too much heavy cream and sugar, then a healthy alternative could be the perfect option for you.
Ingredients
- 1 large ripe banana
- 2 cups natural yogurt or plain cottage cheese
- ¼ cup toasted oats
- 1 cup mixed berries of your choice
- Drizzle of honey
Instructions
Cut your banana in half and place it in a shallow dish.
Then you can add fresh berries and fruits, as well as some toasted oats. Finish it off with some plain cottage cheese or unsweetened natural yogurt.
Drizzle over honey for a final sweet addition.
The result is a healthy and delicious treat that you could enjoy as a yummy snack, healthy breakfast or a refreshing dessert.
Flourless Banana Bread
Banana bread is a tasty way to incorporate testosterone boosting bananas into your diet. It also makes for a healthy and quick breakfast or a tasty snack you can enjoy on the go.
Ingredients
- 3 ripe bananas
- 2 large eggs
- A teaspoon of baking powder,
- ½ cup of maple syrup
- 2 cups of oats
Instructions
Mash up the bananas and whisk in the 2 large eggs. Put the oats into a blender and turn into a fine powder/
Then pour the oat powder into the bowl. Add the remaining ingredients to your mixture.
Line a small loaf tin with parchment paper and pour your mixture into it.
Bake at 200 degrees for around 20 minutes or until the loaf has risen and is firm to the touch.
Then serve with some delicious fresh butter or honey to make an amazing sweet snack!
Easy Ginger Biscuits
For an easy and tasty snack that you, and your kids, will love, ginger biscuits are the perfect option. Not only does it help boost testosterone, but ginger also has other health benefits, including settling the stomach.
Ingredients
- 2 Cups all purpose flour
- 2 teaspoons ground ginger
- 1 teaspoon ground cinnamon
- ¼ teaspoon salt
- 1 cup natural honey
- 1 egg
- A splash of water
- 1 cup coconut oil
Instructions
Preheat the oven to 175 degrees and get out your utensils and ingredients.
Sift the dry ingredients into a bowl and set aside.
In another bowl, cream together the wet ingredients until they form a smooth paste.
Mix the two bowls together gently and spoon onto a parchment lined baking tray.
Bake for 8-10 minutes or until the biscuits are cooked through- use a skewer to check, if it comes out dry they’re ready.
When they’re ready, make sure you keep them in an airtight contain and don’t tell anyone- unless you want them all to get eaten in one go!
Dinner
Fenugreek Dal Stew
Fenugreek is a delicious and fragrant spice that can boost your body’s testosterone levels and make your meals taste amazing, so it’s the perfect addition to your diet.
It might seem tough to add this rich spice to your diet, particularly if you’re not used to it, and it can sometimes be hard to find.
Thankfully, there are loads of yummy recipes that revolve around fenugreek. There are also loads of Asian superstores and online retailers that offer fenugreek, so enjoy a delicious spicy meal.
One delicious option is a fenugreek dal stew. This innovative combination of stew and curry is tasty and rich, making it a great winter dinner to keep you feeling warm and full.
Ingredients
- 1 cup red lentils
- 2 cups water (change the portion size according to these ratios if you’re hungry)
- Spices such as pepper, star anise, cumin and others
- ½ cup fresh spinach (optional)
Instructions
Before you add most of your ingredients to your stew, you should toast the fenugreek with onions to enhance the flavor of the spice.
Then you can cook your lentils in water and add them to your stew with additional spices such as pepper, star anise and more.
At the end, add the spinach if you want it, as it doesn’t take long to cook. The result will be a warming dish that everyone will enjoy.
Garlic Chicken
Garlic might give you bad breath, but it can also help your body produce more testosterone naturally. While you might not want to go kissing your lady for a while after eating garlic chicken, it could help you get down to it in the bedroom later: once you’ve brushed your teeth, of course!
Garlic chicken is a delicious, fresh dish that is also a great way to incorporate garlic and lean, healthy protein into your diet.
It also comes in different forms. We’ve all heard of the classic chicken kiev, but you can also create creamy garlic sauce to go with your chicken to create a rich and filling evening meal.
If you’re looking for a drier dish that’s perfect for a tasty lunch on the go, then you can create a dry garlic rub for your chicken and cook it in that, and then serve it with some healthy steamed veggies.
For your rub, all you need is garlic cloves, olive oil, a pinch of salt. You can also add mustard and other ingredients to taste.
Ingredients
- 1 plain chicken breast
- Garlic cloves
- Olive oil
- A pinch of salt
Instructions
Prepare the chicken breast by slitting it in half down the middle.
Create your rub by combining the garlic, olive oil, salt and any other flavorings to a small bowl.
Place the chicken breast in an oven-proof dish, our the rub over it and leave it to marinate for 10 minutes.
Cook the chicken at 200 degrees for 40 minutes or until fully cooked.
Bunless Bean Burgers
Red meat isn’t great for your body’s testosterone levels, but it does make a great burger. Thankfully, beans create a similar texture as beef, without the fat.
Beans contain loads of nutrients that can help boost your body’s testosterone levels, and they’re also super tasty.
Ingredients
Makes 4 burgers
- 2 and ½ cups canned black beans
- 2 and ½ cups canned kidney beans
- 1 large egg
- ¾ cup finely chopped bell pepper
- ¾ cup finely chopped onion
- ½ teaspoon salt and pepper
- ½ teaspoon tomato puree
- Herbs of your choice to taste
- 1 Large lettuce leaf per burger
Instructions
In a large bowl, place the kidney and black beans. Use a potato masher or fork to break them down until the beans resemble a rough paste.
Add the remaining ingredients, except the lettuce, and stir it all together.
Add a little olive oil to your hands and gently create rough patties from the burger mixture.
Cook either on the grill, shallow fry or bake in the oven until the burgers are lightly brown on the outside and piping hot.
Serve in your lettuce bun with the condiments of your choice.
Burgers are a tasty and easy to make meal that everyone will love. By ditching the bun and adding plenty of beans, you can make them healthy as well as delicious.
Spinach And Feta Baked Sweet Potatoes
Baked potatoes might seem like a typical student food, but they’re actually remarkably good for you if you use the right toppings.
These sweet potatoes are delicious and great with a tasty spinach and feta topping to make it healthy and give you plenty of energy.
Ingredients
- 1 cup spinach
- ½ cup cubed feta
- 1 large sweet potato
- 1 tablespoon olive oil
- 1 small scrape of butter
- Herbs to taste
Instructions
Rub ½ teaspoon olive oil onto the sweet potato and place in the heart of a preheated oven for 40 minutes or until completely cooked.
Around 5 minutes before it is cooked, take the feta, herbs, remaining olive oil and spinach and place it into a cold frying pan.
Sautee at a low heat for around 4 minutes, until the spinach is cooked and the feta is soft and almost melted.
Take the sweet potato out of the oven and cut it open. Leave for 1 minute to cool, then add the butter to the flesh inside.
Then top the potato with the spinach and feta mix and place it under the grill for 30 seconds to finish, then enjoy your delicious dinner.
Baked potatoes are a great, hearty dinner for a cold winter’s night. Using sweet potatoes can help you to improve your health, reduce your carb intake and make for a delicious dinner.
To Sum Up
Creating delicious meals for you and your loved ones that also boost your body’s natural production of testosterone doesn’t have to be difficult.
With these easy recipes to boost testosterone, you’ll be able to create delicious meals and treats that everyone will love.
After all, at the end of a busy day, no family man wants to slave over a hot stove with his missus to make loads of different meals for his family.
These testosterone boosting recipes are easy to make and will be enjoyed by even the pickiest of eaters! They’ll also help you to keep your energy up and stay motivated to do everything you’ve always wanted.
