GROCERY LIST T BUILDING MEAL

PLAN

The 7-Day

Craig Ballantyne, CTT

8 Minutes to Alpha: 7-Day Grocery List T Building Meal Plan 2

IntroductionExercising regularly, maintaining a healthy diet and limiting exposure to harmful

testosterone-destroying substances are all essential components of becoming the

absolute best man you can. The symptoms of Low-T can range from laziness to sexual

dysfunction and in some cases, even death.

Every man on the planet can benefit from naturally heightened testosterone levels;

regardless of age, health or any other factor you can think of. Even if you are healthy and

feel good, changing your habits to increase testosterone makes you feel great.

Eating healthy is an important part of overall health and certainly plays a role in how much testosterone is produced by your body, but there are some foods that can supercharge your T-levels.

Adding some (or all) of these foods to your regular diet is a surefire way to jumpstart

testosterone production. When combined with exercise and avoidance of chemicals

that actually destroy testosterone, eating the right foods has an immediate positive effect

on your health and potentially waning testosterone levels.

20 Testosterone-Boosting Foods that Should Be On Your Shopping List

As you read through the list below, keep in mind that only organic, all-natural varieties

should be chosen to avoid consuming potentially testosterone-disrupting chemicals

including growth hormones used in many beef cattle operations.

Also, consider the packaging of these products. Many plastic containers, for instance,

contain BPA—a chemical that mimics the effects of estrogen in the male body. When

shopping for canned goods, choose products in glass packaging or BPA-Free tin cans.

8 Minutes to Alpha: 7-Day Grocery List T Building Meal Plan 3

1. Oysters – For thousands of years, oysters have been considered an aphrodisiac

in many societies and it seems that even these ancient people knew what they

were talking about.

Zinc is one of the most important elements to testosterone production and a 3 ounce serving of oysters contains 500% the recommended daily value of this mineral.

Uncommon amino acids such as D-aspartic acid and N-methyl-D-aspartate are

also found in oysters and studies have shown that these amino acids are always

present in high concentrations in fertile men.

2. Olive Oil – Olive oil is considered a good choice for general health as it promotes

cardiovascular health and has a positive effect on testosterone production.

Another key component of testosterone production is cholesterol. Olive oil actually

helps the testes convert more cholesterol into testosterone. Increased efficiency

equals higher T levels

3. Beans – Beans are an excellent source of protein—in fact, they contain more

protein by weight than any other plant-based food—but they are also loaded

with zinc and iron. In addition to increasing testosterone levels directly, beans

also contribute to overall health which in turn maximizes the effectiveness of

testosterone production on a daily basis.

4. Nuts – Zinc is also found in high concentrations in nuts (especially almonds,

cashews, walnuts, pecans and peanuts). Nuts are also full of B vitamins, protein

and essential minerals that support overall health and testosterone production.

5. Garlic – Rather than boosting testosterone levels, garlic

helps keep testosterone’s natural enemy—cortisol—

at bay. Your body releases cortisol to cope with

excessive stress, but it also acts as a testosterone

antagonist which can quickly deplete otherwise

optimal T levels.

Two substances, allicin and quercitin, inhibit

cortisol production and metabolism—indirectly

booting testosterone levels as a result.

8 Minutes to Alpha: 7-Day Grocery List T Building Meal Plan 4

6. Salmon – Omega-3 fatty acids are abundant in salmon. Both Omega-3 and

proteins found in salmon support testosterone production, but salmon’s real claim

to fame is the high level of vitamin D found in the meat.

Researchers have determined that men consuming large amounts of vitamin D

have significantly higher testosterone levels than those who do not.

7. Cruciferous Vegetables – Cauliflower, broccoli, brussel sprouts, kale, cabbage

and bok choy all contain indole-3-carbinol (ID3). This substance doesn’t directly

increase testosterone production; rather, it has been proven to reduce estrogen

levels in men.

Less estrogen means more efficient testosterone production and ID3 is hailed as one of the most effective anti-estrogen compounds found in nature.

8. Red Grapes – One of testosterone’s

other enemies in the body (beside

cortisol) is aromatase—an enzyme that

converts testosterone and other male

hormones into estrogen.

Aromatase is primarily found in fat

tissue so the less body fat you have, the

less aromatase floating around in our

bloodstream. That said, resveratrol is

a proven aromatase inhibitor and it is

found in red grapes and related products (i.e. red wine). Consuming resveratrol

helps boost testosterone levels by reducing the amount of T metabolized into

estrogen by aromatase.

9. Eggs – So many diet fads try to convince us that cholesterol is bad and that if we

consume eggs we should limit ourselves to egg whites. This is wrong.

Cholesterol is absolutely required to produce testosterone (it’s the base ingredient)

and egg yolks are full of pure, healthy cholesterol. Eggs also provide essential

vitamins and minerals that support overall health and ultimately, increased

testosterone production.

8 Minutes to Alpha: 7-Day Grocery List T Building Meal Plan 5

10. Pumpkin Seeds – Pumpkin seeds are full of vitamins and minerals including zinc,

an essential component of efficient testosterone production that inhibits the

conversion of testosterone into dihydrotestosterone (DHT).

These seeds also contain Omega-3 fatty acids and tryptophan (a precursor to

serotonin that regulates mood and helps promote a healthy sex drive).

11. Beef – Lean beef provides protein, fatty acids and zinc as well as vitamin B12,

selenium and other beneficial minerals. The problem with beef is that most

commercially raised beef cattle in the United States are loaded with growth

hormones that promote faster development and larger yields per animal.

These hormones (bovine growth hormone especially) have xenoestrogenic

effects on the male body. You should definitely eat beef, but shop for grass-fed

organic products to maximize testosterone production.

12. Figs – In addition to containing copious amounts of zinc, figs also provide

manganese, iron, magnesium and potassium; all of which promote cardiovascular

and muscular health that improve testosterone production efficiency.

13. Asparagus – Full of potassium, folic acid and vitamin E, asparagus has been proven

to boost testosterone levels. Vitamin E is especially prominent in T production and

some studies also suggest that asparagus has several fat-loss properties as well.

Remember, less fat means less aromatase and more testosterone.

14. Pineapple – Pineapple is full of an enzyme called bromelain. Not only does

bromelain naturally boost testosterone levels, but it also helps digest proteins

more efficiently.

Bananas are another excellent source of bromelain.

15. Coconut Oil – Like olive oil, coconut oil boosts testosterone. In fact, some studies

suggest that it works even better than olive oil, but in a different way. Coconut oil

is full of saturated and complex fats that increase T production. The good news is

that consuming both olive and coconut oil can seriously increase T levels quickly.

16. Citrus – Citrus fruits are full of vitamins C and A. Vitamin C works like garlic by

inhibiting the metabolism of cortisol in the body and

studies have proven that vitamin A is an essential

component of testosterone production.

8 Minutes to Alpha: 7-Day Grocery List T Building Meal Plan 6

17. Celery – Celery is so good at boosting testosterone that studies have confirmed

even the smell of celery can significantly accelerate testosterone production.

Celery contains two powerful androgens (male hormones) called androstenone and androstenol. It is also contains two flavonoids (luteolin and apigening) which work to inhibit estrogen production and boost testosterone.

18. Blueberries – Like red grapes, blueberries contain significant amounts of resveratrol

to inhibit the metabolism of testosterone into estrogen by aromatase. This fruit also

contains Calcium-D-Glucarate—a substance responsible for naturally reducing

estrogen levels in the male body.

19. Avocados – If you are looking for a significant increase in testosterone production

from a single food item, avocados may be the best choice.

Full of essential vitamins and minerals, Omega-3 fatty acids, folic acid and a

healthy dose of cholesterol, avocados are full of T-boosting substances and they

go well with a variety of other beneficial foods.

20. Ginger – Studies have proven that men supplementing with ginger can raise

testosterone levels by over 15%. Ginger activates endogenous antioxidants which

help destroy potentially harmful molecules in the testes—ultimately leading to

more efficient testosterone production.

This list is by no means allv-inclusive, but it should give you a pretty good idea of what to

look for when making your next trip to the store. There are plenty of other options as well –

just remember that cholesterol is the basic building block of testosterone in the body and

that minerals like zinc are required as well.

A well-balanced diet consisting of these foods on a daily basis is enough to boost

testosterone levels on its own, but the results are even more compelling when combined

with a proper exercise regimen and limited exposure to man-eating chemicals.

8 Minutes to Alpha: 7-Day Grocery List T Building Meal Plan 7

Fats & Oils• 1 jar coconut oil, extra virgin, organic

• 1 bottle extra virgin olive oil

• 1 bottle olive oil

• 1 bottle sesame oil

• ½ pound butter, grass fed, organic

• ¼ cup raw pine nuts

• ½ cup pumpkin seeds

• ¼ cup raw Brazil nuts

• ½ cup raw cashews

• ½ cup raw walnuts

Dairy• 1L 2% cow’s milk

• 1 container 2% cottage cheese

• ¼ cup Parmesan or Pecorino cheese, grated

• 1 package goat’s cheese, crumbly

• 1 package goat’s cheese, soft

8 Minutes to Alpha: 7-Day Grocery List T Building Meal Plan 8

Vegetables• 2 avocados

• 1 tomato

• 1 stalk celery

• 2 heads broccoli

• 1 large head cabbage, green

• 1 head Boston leaf lettuce

• 1 large box organic baby spinach

• 2 heads kale

• 1 head rapini

• 1 container sliced mushrooms

• 1 cup snow peas

• 3 medium heads cauliflower

• 6 white onions

• 1 red onion

• 1 bunch green onions

• 1 spaghetti squash

• 1 sweet potato

• 2 red bell peppers

• 1 green bell pepper

• 6 field carrots

• 2 garlic bulbs or 1 jar of minced garlic

(not from China)

• 1 bunch fresh basil

• 1 small piece fresh ginger

Fruits• 2 green apples

• 9 fresh figs

• 2 bananas

• 2 bunches red grapes

• 1 orange

• 2 lemons

8 Minutes to Alpha: 7-Day Grocery List T Building Meal Plan 9

Proteins • 2 dozen eggs, free range, organic

• 2 cartons egg whites, free range

• 6 ounces smoked salmon

• 1 pound salmon fillets

• 1 package mussels, unseasoned

• 3 cans tuna, in water

• 4 chicken breasts, boneless, skin on, free range

• 2 chicken breasts, boneless, skinless, free range

• 4 Porterhouse steaks (8 ounces each), grass fed

• 4 lbs ground beef, lamb or bison, grass fed

Beans, Lentils & Grains• 1 can baked beans, in tomato sauce

• 1 can lentils, BPA free

• 1 package whole wheat spaghetti

• 1 cup basmati rice

• 2 cups quinoa

• 1 box Ryvita crackers

• 1 loaf bread, whole wheat or spelt

• 1 bag black bean based tortilla chips

• 1 small container bread crumbs, whole

wheat or spelt

8 Minutes to Alpha: 7-Day Grocery List T Building Meal Plan 10

Spices, Condiments & Others• 1 small container guacamole, sugar free

• 1 small container hummus, spicy

• 1 small container tahini

• 1 can full-fat coconut milk, unsweetened

• 1 small bottle dry red wine

• 1 small bottle Marsala wine

• 1 small bottle Brandy

• 1L vegetable or chicken broth, low sodium

• 1L beef broth, low sodium

• 1 jar sugar free salsa

• 1 small bottle ketchup

• 2 cans sugar free tomato paste

• 4 large cans sugar free tomatoes, chopped/diced

• Sea salt (Celtic)

• Black pepper, ground

• Black peppercorns, whole

• Paprika

• Smoked paprika

• Chili powder

• Cumin, ground

• Dill, dried

• Oregano, dried

• Basil, dried

• Crushed red pepper flakes

• Bay leaves

• ¼ cup flour

• 1 small bottle red wine vinegar

• 1 bottle Green Valley Ranch Dressing

• ¼ cup cocoa powder, raw

• 1 bar chocolate, 80% cocoa (eating, not baking chocolate)

• Freshly ground coffee beans