3 Day Testosterone Boosting Meal Plan

What’s the most awesome thing in the world? Food! With the right foods, you can build muscle, drop some pounds and get shredded, and you can optimize your hormone levels.

In all reality, the right foods can literally change your life!

In this post, I’m going to show you exactly what to eat (and why) by giving you a 3-day testosterone boosting meal plan.

Here’s everything you’re going to learn…

  • The importance of a testosterone boosting diet
  • Why you should stay away from trendy-fad diets
  • Types of foods you need to eat for maximizing testosterone
  • The perfect ratio of protein, carbs, and fats for healthy hormone levels
  • The right portions and meal timing to build muscle and boost test
  • 5-day testosterone boosting meal plan
  • How to create your own meal plan and eating schedule

The Importance of Boosting Testosterone With Food

You may ask yourself…

“What’s the difference between a ‘testosterone boosting diet’ and a regular, healthy diet plan?”

The truth is if you’re eating healthy, you’re more than likely getting the right types of foods to support healthy hormone levels. If that’s the case, you’re already on the right track.

However, I’d like for you to take it a step further in being more conscious of the goal of your diet. This will help you continue to make food choices that cater to your goal (in this case, boosting your test levels with food).

If you’re having trouble in the diet area, then this post is going to give you everything you need to change your habits and stay on the course.

Why You Should Stay Away from Trendy, Fad Diets and Meal Plans

stay away from trendy meal plans and fad diets

Before we get too far, let me make one thing clear. I’m not going to suggest any of the trendy meal plans or fad diets. There are indeed some decent ones, and many, well, not so decent.

So this isn’t going to be Keto or Paleo or Atkins or Low Carb…none of that! (I can hear your sigh of relief through the page!)

And I strongly suggest staying away from those programs. All of them.


Because in order to…

  • help your muscles recover from workouts,
  • have sustained energy, and
  • function in general

…you need a balance of macronutrients. Plain…and simple.

In short, just eat a sensible meal plan.

Actually, the 5-day testosterone boosting meal plan in this post may be the only diet you ever need.

Types of Foods You Need To Eat for Maximizing Testosterone

testosterone boosting meal plan

When planning your meals you first need to know what types of foods you need. I will say this again…always revert back to what your goals are. In this case, it’s to build muscle by raising testosterone through the foods you eat.

Below is a list of the types of foods that you can add to your shopping list:

  • Grass-fed and/or natural-diet fed meats that are free of any hormones (this includes beef, chicken, turkey, etc.)
  • In addition to the above, stay away from processed meats; unfortunately, this includes most sausage/pork products
  • Fresh, green vegetables that have been grown in an organic environment
  • Fruits that have not been sprayed with pesticides (these should be labeled as organic)
  • With fruits, dark berries will be your best choice, such as blueberries, raspberries, and blackberries, as these are loaded with antioxidants
  • Sweet potatoes…these babies have more vitamins and nutrients than any other vegetable (probably best to skip the sugar and marshmallows)
  • Cheese, yogurt, cottage cheese – some ‘experts’ will tell you these foods should not be in your meal plan, but from natural sources, these foods can be a muscle-building addition to your diet

You may have noticed a common theme with these foods. I’m suggesting that you buy organic, and foods that are not processed or include refined sugars.

Those are horrible for both building quality muscle and they will not help increase your testosterone (actually, they can have the opposite effect on your hormones).

The Perfect Ratio of Protein, Carbs, and Fats for Boosting Testosterone

No testosterone boosting meal plan is complete without all three macronutrients…

  1. Protein
  2. Carbs
  3. Fats

I can’t say this enough, but it’s imperative that you stay away from the trendy diets that want you to eliminate any of these nutrients.

Macronutrient Ratios By Body Type

**The above image is from Wikipedia.org.

Now, there is the importance of the ratio of macronutrients in your meal plan. I’m going to give you an easy guide to follow.

These are the suggested ranges of macronutrient ratios to follow for boosting testosterone and building muscle found on bodybuilding.com. They are based on body-types:

  • Ectomorph
  • Mesomorph
  • Endomorph

Ectomorph Meal Ratios

The ectomorph body type is often called a hard gainer. It means you’re naturally thin and may have a tougher time gaining muscle size. You’re going to be eating more carbohydrates to promote mass gains.

Here are the macronutrient ratios for ectomorphs:

  • Protein: 25%
  • Carbs: 55%
  • Fats: 20%

Mesomorph Meal Ratios

Many will agree that the mesomorph is the ideal body type. It’s the look most people aim to achieve. Mesomorphs will do well with the most balanced meal plan of all.

Here are the macronutrient ratios for mesomorphs:

  • Protein: 30%
  • Carbs: 40%
  • Fats: 30%

Endomorph Meal Ratios

Endomorph means you’re a little on the heavy side. You naturally carry more bodyweight and may have a hard time losing fat. Your meal plan calls for cutting carbs and upping the protein and fats.

Here are the macronutrient ratios for endomorphs:

  • Protein: 35%
  • Carbs: 25%
  • Fats: 40%

Meal Timing and Frequency

Meal timing and frequency is another important aspect of a testosterone boosting meal plan. To be successful at adding muscle and elevating hormones, you need to be on an eating schedule, as Lee Labrada suggests on labrada.com.

Here’s an easy 6-meal per day schedule:

  • Meal 1: 6 AM
  • Meal 2: 9 AM
  • Meal 3: 12 PM
  • Meal 4: 3 PM
  • Meal 5: 6 PM
  • Meal 6: 9 PM

**The one crucial time for nutrients is post-workout. Make sure you get plenty of protein and carbs right after your workouts. Protein shakes are a great option (each meal plan below will include a protein shake recipe).

Eating smaller meals every 3-4 hours has proven to support a healthy metabolism, helping you stay lean. This also ensures you’re providing your body the nutrients it needs throughout the day to recover and build muscle.

Let’s not get carried away though. This doesn’t mean you have to eat every 3 hours, on the dot. That’s your goal, but realistically you may be a little off here and there (aka life happens, sometimes).

What I encourage you to do is to simply do your best and be conscious of the fact that your body needs those nutrients for building muscle and boosting test.

**The worst thing you can do is continuously skip meals, so make sure you have healthy snacks on hand.

3-Day Testosterone Boosting Meal Plan

3-day testosterone boosting meal plan

It’s time to dig in (literally) to the foods you’ll be eating! I’m going to give you a sample 3-day testosterone boosting meal plan you can start using today.

Use this as a guide and feel free to substitute foods where you see fit. Also, remember to use the appropriate macronutrient portions for your body type.

Day 1 Meal Plan

Meal 1: 6 AM

  • 3-4 whole eggs
  • oatmeal
  • blueberries (you can put these in your oatmeal)
  • optional: bagel with cream cheese

Meal 2: 9 AM (this could be a post-workout meal for morning workouts)

  • 1-2 scoops of whey protein
  • almond milk (or regular milk if you’re not lactose intolerant)
  • banana
  • teaspoon of raw honey

Meal 3: 12 PM

  • 6-8 ounces of beef
  • 1/2 or 1 serving of pasta (preferably whole grain)
  • serving of green vegetables

Meal 4: 3 PM

  • Greek yogurt
  • 1 serving of almonds or cashews

Meal 5: 6 PM

  • 6-8 ounces of chicken or fish
  • 1 or 1.5 servings Jasmine rice
  • serving of green vegetables

Meal 6: 9 PM

  • 1-2 servings of cottage cheese

Day 2 Meal Plan

Meal 1: 6 AM

  • 3-4 protein pancakes
  • 2-3 turkey sausage links
  • grits or oatmeal

Meal 2: 9 AM

  • 1-2 scoops of whey protein
  • coconut milk
  • 1/2 or 1 serving of frozen dark berry mix

Meal 3: 12 PM

  • 6-8 chicken breast
  • 1-2 servings of brown rice
  • serving of spinach or broccoli

Meal 4: 3 PM

  • 4 ounces of turkey or ham
  • 1-2 slices of cheese
  • 2 slices of wheat bread (or Ezekiel bread)

Meal 5: 6 PM

  • 6-8 ounces of sirloin steak
  • 1-2 sweet potatoes
  • serving of green vegetables

Meal 6: 9 PM

  • 1-2 scoops of whey protein
  • almond milk
  • 1/2 serving of natural peanut butter

Day 3 Meal Plan

Meal 1: 6 AM

  • 1-2 scoops of whey protein
  • almond milk
  • 1 banana
  • 1 apple
  • 1/2 serving of natural peanut butter

Meal 2: 9 AM

  • 3-4 whole eggs
  • 2-3 slices of turkey bacon
  • whole wheat waffles

Meal 3: 12 PM

  • 6-8 ounces of beef or turkey
  • 1/2 serving of beans
  • mix of tomatoes and peppers
  • chili seasoning

Meal 4: 3 PM

  • 1-2 servings of yogurt
  • mixed fresh fruit

Meal 5: 6 PM

  • 6-8 ounces of lightly breaded chicken (chicken parmesan)
  • 1 serving of pasta
  • green and red peppers
  • marinara sauce

Meal 6: 9 PM

  • 1-2 scoops of casein protein
  • 1/2 serving of natural peanut butter

What About Cheat Meals?

cheat meals

I’m all for having cheat meals! In fact, I’m probably more lenient about this than most.

You see, the problem with trying to eat super strict all the time is that it’s just not sustainable.

I would rather see you throw in a few cheat meals throughout the week while eating well most of the time than to ‘fall off the wagon’ and go on a food bender (almost like an alcoholic!).

What I’ve seen work for most is the 80/20 rule with diet in general. This means…

  • 80% – eat strict/good
  • 20% – eat what you want

**Medicaldaily.com actually suggests a 90/10 rule.

This doesn’t mean eat complete garbage 20% of the time. But if you want to eat pizza one day after a few days of eating strict, by all means, go for it! Or if you want to have ice cream, or whatever. It’s ok.

And don’t make the entire day a cheat day! Because you want to make sure you’re still getting adequate nutrients to help with muscle growth and recovery.

Also, be honest with yourself in regards to how many cheat meals you can have. If you’re on the heavy side and know you need to drop some serious body fat, limit to maybe one or two cheat meals a week.

Create Your Own Meal Plan

Lastly, I’d like you to take one or more of the meal plans I’ve provided and create your own.

You may find that you respond better to other foods not listed in the meal plans above. A big part of nutrition is finding what works for you.

You also may prefer different foods than what is listed or have certain diet restrictions. That’s ok. Just use the plan and substitute foods where needed.

So I encourage you to use what I’ve given you above as a template to create your own testosterone boosting meal plan.

You may be ok eating the same foods each day (that does make it easier). Or you may want to change your meals a little each day. Either way is fine; just make sure you’re giving your body the quality nutrients it needs.

I hope you found this post helpful and that you’ll use this information! Now, go start cooking and making your muscle-building test-boosting meal plan!


Jason has been consistently weight training since his mid-teens (started back in the early 90's) and has helped countless others reach their fitness goals. At Top Testosterone Booster, his desire is to help you educate yourself with tips and the right supplements that can boost your performance.

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