This program was created with the following key considerations in mind:
Healthy Fats 
Heart-healthy fats are added to this plan by foods like olive oil, avocados, nuts, and seeds to support healthy leptin and ghrelin levels for hunger and appetite control, as well as testosterone levels. Erectile dysfunction appears to lessen in men adhering to the Mediterranean diet which contains plenty of omega-3 and omega-6 fats. These types of fats influence sperm maturation, motility, and acrosome reaction. Omega-3 fats can also assist with stress reduction by lowering cortisol concentrations and are found in fatty fish such as mackerel and plant-based oils. 
Protein
Protein is considered to be the most satiating macronutrient as it induces prolonged ghrelin suppression. Eating protein regularly, especially at breakfast, can help lower ghrelin levels and may reduce overeating later in the day. Getting enough daily protein also helps to balance blood sugars and maintain muscle mass.
Complex Carbohydrates & Fiber
Dietary fiber intake is associated with several health benefits including lower blood pressure, improved blood glucose control, and weight loss. Soluble fiber found in foods like oats and legumes has been shown to delay hunger and increase satiety through effects on certain gut hormones. Complex carbohydrate sources are incorporated in this plan from whole grains, fruits, and vegetables.
Zinc
Zinc plays an essential role in the immune system, male fertility and in maintaining the lining of reproductive organs. A deficiency in this mineral can cause sperm abnormalities and lower testosterone concentration, growth impairment, hypogonadism, and some endocrine diseases. Zinc is also important for the metabolism and synthesis of thyroid hormones which help maintain body homeostasis. Zinc is included in this plan from seafood, legumes, dairy, and oats.
Magnesium & Vitamin B6
Research shows magnesium plays a role in managing testosterone levels, anxiety, and depression. Vitamin B6 is effective when combined with magnesium in adults with severe stress. This meal plan provides adequate magnesium and vitamin B6 from seeds, nuts, spinach, chicken, potatoes, and bananas.
*Created via That Clean Life