How one chooses to nourish himself is possibly one of the most personal choices someone can make. And when a man enters his forties and begins to be concerned about his testosterone levels, this personal choice can easily become a lifestyle-altering situation, complete with questions about masculinity, protein intake, and “eating manly.” Indeed, when the average person thinks of a “testosterone-supporting diet,” they tend to picture steak, eggs, protein shakes, and food that is little more than gym-bro fuel. Bodybuilder cuisine, if you will.

But you don’t have to eat like a bodybuilder to support your testosterone levels in your 40s.

First, let’s state the obvious: food can’t replace testosterone replacement therapy when a man has clinically low testosterone, but nutrition can definitely help. And, fortunately for non-bodybuilder men everywhere, that doesn’t require cutting out burgers, potatoes, pasta, dessert or the occasional beer.

We’ve designed this menu for men over 40 who want food that is easy to prepare, satisfying, affordable, and realistic enough to eat week after week.

A Note On Vitamins

You’ll see plenty of foods online described as “testosterone boosters”, but largely, that’s lazy fitness influencer nonsense. However, certain nutrients ARE necessary for normal hormone production and reproductive function.

Zinc is a good example. A true zinc deficiency can contribute to problems with testosterone production, and correcting that deficiency may help restore normal function.

That doesn’t mean that you can just “zincmaxx” and push your testosterone higher once your body already has enough. (Also, too much zinc at once can give you a headache, nausea, and a strange feeling of being “high” without the fun parts.)

The same applies to vitamin D, magnesium, dietary fat, and other nutrients commonly tied to testosterone online. (Sorry.)

A better (or at least, more achievable) goal is simply to eat in a way that helps prevent nutritional deficiencies, supports muscle, provides adequate calories and protein, and makes it easier to maintain a healthy body composition.

That is what this menu is built to do–without sacrificing fun foods, treats, and even the occasional beer or cocktail.

The goal is balance, not extremes. Now, without further ado…

Your 7-Day Testosterone-Supporting Menu

Note: Portion sizes will vary depending on your body size, age, activity level, and whether your goal is fat loss, maintenance, or muscle gain.

Monday

Breakfast
Greek yogurt with banana, walnuts and cinnamon

Lunch
Turkey and cheese sandwich on whole-grain bread
Apple
Baby carrots

Dinner
Roasted chicken thighs
Roasted potatoes
Green beans

Treat
A few squares of dark chocolate, a few peanut butter cups, or whatever equivalent item you prefer.

Why these foods?

Chicken and turkey provide affordable, high-quality protein to support muscle maintenance and recovery.

Greek yogurt adds more protein along with calcium.

Walnuts provide magnesium and unsaturated fats, while potatoes provide carbohydrates and potassium.

Tuesday

Breakfast
Oatmeal cooked with milk
Banana
Peanut butter

Lunch
Leftover chicken, potatoes, and green beans (sustainability means leftovers)

Dinner
Beef-and-bean chili topped with shredded cheese

Optional
One beer

Why these foods?

Beef is one of the strongest dietary sources of zinc in this menu. Zinc is necessary for normal reproductive and endocrine function.

Beef also provides protein, iron and vitamin B12.

Beans stretch the beef further while adding fiber, magnesium, complex carbohydrates and additional protein.

Oats provide fiber, carbohydrates and magnesium, while peanut butter adds unsaturated fat, protein and magnesium.

This is a good example of why eating for testosterone does not have to mean eating expensive steak every night.

Wednesday

Breakfast
Greek yogurt with granola, walnuts and fresh fruit

Lunch
Leftover beef-and-bean chili

Dinner
Pork chops
Mashed potatoes (made with bone broth, light butter, and milk)
Roasted broccoli

Treat
Ice cream (2/3 cup)

Why these foods?

Pork provides protein, zinc, iron, and several B vitamins.

Broccoli contributes fiber, vitamin C, folate, and other micronutrients.

You may have seen claims that cruciferous vegetables dramatically reduce estrogen and therefore raise testosterone. The human evidence does not support treating broccoli as an estrogen-lowering “testosterone hack”.

Eat it because vegetables are good for you.

The ice cream is there because a sustainable diet can–and should–include dessert if you like to eat dessert.

Thursday

Breakfast
Peanut butter-banana oatmeal made with milk

Lunch
Turkey and cheese wrap
Apple or orange
Carrots

Dinner
Chicken fajitas with peppers, onions, tortillas, cheese, salsa, and avocado

Optional
Beer or a tequila-based drink

Why these foods?

Bell peppers provide vitamin C, which also helps your body absorb non-heme iron from plant foods.

Avocado supplies fiber, potassium, magnesium, and mostly unsaturated fats.

Onions contain phytochemicals such as quercetin, but claims that onions substantially boost testosterone in humans are not well supported.

Their more important job here is making fajitas taste good enough that you want to eat them again. Period.

Friday

Breakfast
Turkey sausage
Roasted potatoes
Fruit

Lunch
Leftover chicken fajitas

Dinner: Burger Night
Cheeseburger
Oven fries
Broccoli, green beans or another vegetable

Optional
One to two drinks

Why these foods?

Beef again provides protein, zinc, iron and vitamin B12.

Potatoes provide carbohydrates and potassium.

And don’t worry. A cheeseburger does not somehow cancel out the rest of your week.

A healthy eating pattern is defined by what you do most of the time, not whether every individual meal looks like something from a fitness influencer’s meal-prep video.

Saturday

Breakfast
Protein pancakes (we like Kodiak Cakes) with peanut butter and banana

Lunch
Grilled chicken sandwich
Fruit

Dinner
Steak (sirloin, flank, or another lean cut)
Baked potato
Asparagus or broccoli

Treat
Dessert or one to two drinks

Why these foods?

Steak is nutrient-dense, particularly when it comes to protein, zinc, iron and vitamin B12.

But it is intentionally not on the menu every night.

You do not need large amounts of red meat to support testosterone, and relying heavily on premium beef can make an otherwise inexpensive meal plan considerably more expensive.

Sunday

Breakfast
Oatmeal with Greek yogurt, walnuts, and fruit

Lunch
Chicken or turkey sandwich
Fruit

Dinner
Spaghetti with beef-and-tomato meat sauce
Parmesan
Roasted broccoli

Treat
Something you genuinely enjoy

Why these foods?

Pasta provides inexpensive carbohydrates that can help fuel activity.

Tomato sauce provides lycopene, a carotenoid that has been extensively studied in relation to prostate health.

Parmesan adds protein, calcium, and flavor.

Again, not every ingredient needs to directly raise testosterone to belong in a testosterone-supporting diet.

The Shopping List

The menu intentionally repeats ingredients, so you do not have to buy dozens of different foods for one week.

Meat and Protein

• 2–3 pounds chicken thighs or breasts
• 1 pound lean ground beef
• 1 additional pound ground beef or ground turkey
• 2–4 pork chops
• 1–2 steaks
• 1 package sliced turkey
• 1 large container Greek yogurt
• 1 half-gallon or gallon of milk
• 1 package sliced cheese
• 1 bag shredded cheese
• Parmesan cheese
• 2 cans beans

Grains and Starches

• Old-fashioned oats
• Whole-grain bread
• Tortillas
• Pasta
• Potatoes
• Granola
• Pancake or protein-pancake mix

Fruits and Vegetables

• Bananas
• Apples
• Oranges or another seasonal fruit
• Broccoli
• Green beans
• Carrots
• Bell peppers
• Onions
• Asparagus, if reasonably priced
• Avocados
• Tomato sauce or crushed tomatoes
• Salsa

Pantry and Extras

• Peanut butter
• Walnuts
• Olive oil
• Cinnamon
• Chili seasoning
• Taco or fajita seasoning
• Salt and pepper
• Preferred burger condiments
• Dark chocolate
• Ice cream or another dessert

And, if you drink:

• Beer, wine or your preferred spirit

How Much Will the Week Cost?

For one adult, a reasonable estimated grocery range is about $90–$130 for the week when using store brands, shopping sales and choosing moderately priced cuts of meat.

The first week’s checkout may be higher if you need to buy pantry staples such as olive oil, peanut butter and seasonings. Those products will last beyond one week and should not really be counted as seven days’ worth of food.

Premium steak, organic products, convenience packaging and name-brand foods will raise the total.

Buying family packs of chicken and pork, using frozen vegetables and choosing seasonal fruit can bring it down.

Alcohol is best budgeted separately since price can vary wildly by preference and other factors.

How Each Major Ingredient Supports Testosterone or Men’s Health

Here is the simplest way to think about the grocery list.

Beef: Zinc, iron, B12 and high-quality protein. Zinc is necessary for normal testosterone production, particularly when correcting a deficiency.

Chicken and turkey: High-quality protein to support muscle maintenance and recovery.

Pork: Protein, zinc, iron and B vitamins.

Greek yogurt: High-quality protein and calcium.

Milk: Protein, calcium and vitamin D when fortified.

Cheese: Protein, calcium and dietary fat.

Beans: Fiber, magnesium, complex carbohydrates and inexpensive protein.

Walnuts: Unsaturated fats, magnesium and plant-based omega-3 ALA.

Peanut butter: Unsaturated fat, protein and magnesium.

Avocado: Unsaturated fat, fiber, potassium and magnesium.

Olive oil: Mostly monounsaturated fat and a useful replacement for some sources of saturated fat.

Oats: Complex carbohydrates, fiber and magnesium.

Potatoes: Carbohydrates, potassium and vitamin C.

Whole-grain bread and tortillas: Carbohydrates and fiber.

Pasta: Affordable carbohydrate fuel.

Bananas: Carbohydrates and potassium.

Apples and oranges: Fiber and micronutrients, including vitamin C in citrus fruit.

Broccoli: Fiber, vitamin C, folate and other micronutrients.

Green beans: Fiber and micronutrients.

Bell peppers: Vitamin C and fiber.

Onions: Plant compounds and flavor, without exaggerated testosterone claims.

Tomatoes: Lycopene and other micronutrients.

Dark chocolate: Some magnesium and polyphenols, but mostly an enjoyable treat.

No single one of these foods is the secret.

Together, they make it easier to get adequate protein, carbohydrates, healthy fats, fiber and micronutrients while maintaining a diet you can actually follow.

A Note On Alcohol

Heavier or more frequent drinking can interfere with sleep, recovery, body composition, triglycerides, blood pressure and sexual health.

Alcohol does not need to be eliminated completely for every man trying to improve his diet. An occasional beer with chili, a cocktail with fajitas or one or two drinks on Friday can fit into an otherwise healthy eating pattern.

Research also suggests that alcohol’s relationship with testosterone depends heavily on dose and drinking pattern rather than following a simple “one drink lowers testosterone” rule. A practical approach is to keep several days each week alcohol-free and keep drinking moderate when you do choose to drink.

Have the beer. Do not turn Tuesday into six beers.

And if you do not currently drink, there is no testosterone-related reason to start.

What Changes If You Are Already on TRT?

Nutrition matters whether you’re on TRT or not. Testosterone supports muscle protein synthesis, but it cannot build muscle without raw materials. Your body still needs adequate protein and calories, and resistance training is what gives your muscles a reason to adapt.

Testosterone can also stimulate red blood cell production. Research has shown that testosterone therapy can increase erythropoietin and iron utilization while lowering hepcidin and ferritin in some men. That is one reason providers monitor hemoglobin and hematocrit during TRT. It does not mean every man taking TRT should start taking iron. Food sources of iron such as beef, pork, poultry and beans can remain part of a normal diet. Supplemental iron should be based on actual clinical need.

TRT and nutrition simply do different jobs. TRT treats testosterone deficiency when medically appropriate. Nutrition helps support the body that testosterone is acting on.

Your Diet Doesn’t Have to Feel Like a Diet

You do not need a testosterone superfood. You do not need to eliminate carbohydrates. You do not need to eat plain chicken breast six times a week. You do not need to give up dessert. And you do not need to spend half your paycheck at the grocery store.

To put it simply, eat protein regularly, eat fruits and vegetables, get enough carbohydrates to support your activity, include dietary fat, pay attention to portions. Strength train. Sleep. And leave enough room in your week for a cheeseburger, because the best eating pattern for supporting your health in your 40s is not the strictest one you can tolerate for two weeks.

It is the one you can still imagine eating when you are 50.

Sources

1. U.S. Department of Agriculture. FoodData Central. Nutrient composition database for foods and beverages. https://fdc.nal.usda.gov/
2. Mumford PW, et al. Low-fat versus higher-fat dietary patterns and sex hormones: systematic review and meta-analysis of randomized controlled trials. PubMed, 2025. https://pubmed.ncbi.nlm.nih.gov/40387562/
3. Bachman E, et al. Testosterone induces erythrocytosis via increased erythropoietin and suppressed hepcidin. Journal of Gerontology / PubMed. https://pubmed.ncbi.nlm.nih.gov/24158761/
4. Sansone A, et al. Alcohol and testosterone synthesis in men: a review. PubMed. https://pubmed.ncbi.nlm.nih.gov/36880700/
5. National Institutes of Health Office of Dietary Supplements. Zinc Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
6. National Institutes of Health Office of Dietary Supplements. Vitamin D Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
7. National Institutes of Health Office of Dietary Supplements. Magnesium Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
8. U.S. Food and Drug Administration. Outbreak Investigation of Salmonella: Eggs, July 2026. https://www.fda.gov/food/outbreaks-foodborne-illness/outbreak-investigation-salmonella-eggs-july-2026
9. U.S. Food and Drug Administration. Investigation of Cyclospora Illnesses Linked to Iceberg Lettuce, July 2026. https://www.fda.gov/food/outbreaks-foodborne-illness/investigation-9-state-outbreak-cyclospora-illnesses-iceberg-lettuce-july-2026
10. U.S. Department of Agriculture Economic Research Service. Food Price Outlook. https://www.ers.usda.gov/data-products/food-price-outlook/