What to Eat in a Day on TRT: A Sample Meal Plan

If you’re on testosterone replacement therapy (TRT), what you eat matters just as much as your treatment. The right nutrition can help you build lean muscle, support hormone balance, and boost your energy and recovery, while the wrong foods can work against your progress.

Your goal: eat to support testosterone, not spike your blood sugar or overload your system with empty calories.
That means high-quality protein, healthy fats, and complex carbs, plus key nutrients like vitamin D, zinc, magnesium, and omega-3s that your hormones love.

This one-day meal plan was designed by Michael Seay, MSN, APRN, NP-C, to give men on TRT a simple, effective nutrition framework that supports hormone health, muscle maintenance, and long-term results.

Breakfast: Spinach & Mushroom Omelet with Smoked Salmon

Ingredients:

• 3 whole eggs + 3 egg whites
• 1 cup spinach
• ½ cup mushrooms
• 2 oz smoked salmon
• 1 tsp olive oil or avocado oil
• Optional: 1 slice whole-grain toast if you train in the morning

Why it works:
Eggs provide complete protein and cholesterol, aka the building blocks of testosterone.
Salmon brings omega-3s that reduce inflammation and support heart and hormone health.
Spinach adds magnesium, a mineral linked to better free testosterone levels.

Mid-Morning Snack: Greek Yogurt & Berries with Chia Seeds

Ingredients:

• 1 cup plain Greek yogurt
• ½ cup mixed berries
• 1 tbsp chia seeds

Why it works:
Greek yogurt delivers protein to keep you full and support muscle repair.
Berries add antioxidants that combat oxidative stress.
Chia seeds provide fiber and omega-3s for stable energy and hormone balance.

Lunch: Grilled Chicken & Quinoa Power Bowl

Ingredients:

• 6 oz grilled chicken breast
• ½ cup cooked quinoa
• 1 cup steamed broccoli
• ½ avocado
• cherry tomatoes, cucumbers, or cabbage for garnish (and extra fiber)
• 1 tbsp olive oil + lemon juice

Why it works:
This combo checks every TRT nutrition box: lean protein for muscle, complex carbs for energy, and healthy fats for hormone production.
Avocado provides monounsaturated fats that naturally support testosterone, while quinoa offers slow-burning carbs and a full amino acid profile.

Afternoon Snack: Lentil & Tuna Salad

Ingredients:

• ½ cup cooked lentils
• 3 oz canned tuna in water
• 1 cup chopped cherry tomato, red onion, and avocado
• 1 tsp olive oil + apple cider vinegar

Why it works:
Lentils give you steady energy and plant-based protein, while tuna delivers lean, omega-3-rich animal protein, and the vegetables provide extra fiber and vitamins.
Together, they balance blood sugar and keep your metabolism humming between meals.

Dinner: Baked Cod with Sweet Potato & Asparagus

Ingredients:

• 6 oz cod fillet, seasoned, tossed lightly in Panko, and baked
• 1 medium sweet potato, roasted
• 1 cup roasted asparagus
• Garlic, paprika, thyme
• 1 tsp olive oil

Why it works:
Cod is clean, light, and rich in protein, perfect for recovery after training.
Sweet potatoes provide complex carbs for glycogen replenishment, and asparagus supports circulation and hormone metabolism with vitamin K and folate.

Evening Snack: Protein Shake with Almond Butter

Ingredients:

• 1 scoop whey or plant-based protein powder
• 1 cup unsweetened almond milk
• 1 tbsp almond butter
• Optional: ½ frozen banana

Why it works:
A quick, protein-rich nightcap to feed your muscles overnight.
The almond butter adds healthy fats and magnesium, two essentials for hormone regulation and restful sleep.

TRT-Specific Nutrition Notes

• Protein target: 150–180g per day for most men on TRT, depending on body weight and activity level.
• Fat quality matters: Prioritize avocado, olive oil, and nuts over fried or processed fats.
• Micronutrients count: Focus on foods rich in magnesium, zinc, vitamin D, and omega-3s to help your testosterone therapy work more effectively.
• Keep carbs complex: Whole grains, sweet potatoes, and legumes provide sustained energy and better blood sugar control.
• Hydrate smart: Water and electrolytes keep your metabolism and energy stable, especially if you’re working out regularly.

In Summary

TRT can help you feel stronger and more energetic, but nutrition completes the picture.
This one-day plan keeps things simple: clean protein, balanced carbs, healthy fats, and nutrient-rich produce to fuel your best results.

Start with these basics, listen to your body, and build habits that make you feel strong every day, inside and out.

Sources

1. Journal of the International Society of Sports Nutrition – Dietary Fat and Testosterone
2. Harvard Health Publishing – Testosterone and Nutrition
3. NIH – Magnesium and Testosterone
4. Cleveland Clinic – Healthy Eating for Hormone Balance
5. USDA FoodData Central – Nutrient Data for Common Foods