90 30 50 diet plan for hypothyroidism
Listonic team
Updated on Nov 1, 2024
Diet plan grocery list
Chicken breast
Salmon
Eggs
Spinach
Broccoli
Quinoa
Greek yogurt
Cottage cheese
Turkey breast
Tofu
Brown rice
Lentils
Chickpeas
Almonds
Walnuts
Avocado
Olive oil
Flaxseeds
Chia seeds
Pumpkin seeds
Blueberries
Strawberries
Oranges
Apples
Sweet potatoes
Oats
Whole grain bread
Cauliflower
Carrots
Bell peppers
Tomatoes
Green beans
Low-fat milk
Diet plan overview
The 90 30 50 diet plan for hypothyroidism is specifically designed to support thyroid function through optimal nutrition. This includes 90 grams of protein per day to boost metabolism, 30 grams of fiber to enhance digestive health, and 50 grams of healthy fats to support hormonal balance. Foods rich in iodine, selenium, and zinc, which are vital for thyroid health, are emphasized.
This diet helps regulate energy levels and maintain a healthy weight, which can be challenging for those with hypothyroidism. It’s a thoughtful approach to eating that targets the unique needs of individuals dealing with thyroid issues.
Foods to eat
Seafood: Rich in iodine and selenium, important for thyroid health, such as shrimp and seaweed.
Nuts: Brazil nuts, macadamia nuts, and hazelnuts are high in selenium.
Dairy: Provides iodine, vitamin D, and calcium which support thyroid function and bone health.
Whole Grains: Consuming fiber-rich foods like quinoa and barley helps maintain healthy digestion.
Eggs: The yolks contain iodine and selenium, while the whole egg offers protein.
✅ Tip
Foods not to eat
Soy Products: Soy can interfere with thyroid hormone production and absorption.
Cruciferous Vegetables: Raw broccoli, cauliflower, and cabbage can impact thyroid function when consumed in large quantities.
Gluten: Wheat and related grains might aggravate autoimmune thyroid disease.
Processed Foods: High in sodium, which can be problematic for those with hypertension related to hypothyroidism.
Sugary Foods: Can lead to weight gain, which is a concern for those with hypothyroidism.
Main benefits
The 90 30 50 diet plan for hypothyroidism can help regulate thyroid function by providing essential nutrients such as high-quality proteins, fibers that support metabolic health, and fats that are vital for hormone production. This diet aids in managing symptoms and enhancing thyroid health.
📊 Nutrient breakdown of the 90 30 50 diet (Source)
How to budget on this diet plan
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Meal plan suggestion
Day 1
- Breakfast:Oatmeal made with low-fat milk, topped with blueberries and chia seeds
- Lunch:Quinoa salad with roasted chickpeas, spinach, avocado, and olive oil dressing
- Dinner:Grilled salmon with steamed broccoli and sweet potato mash
- Snack:Greek yogurt with sliced strawberries and a sprinkle of flaxseeds
Day 2
- Breakfast:Scrambled eggs with diced tomatoes and spinach, served on whole grain bread
- Lunch:Turkey breast wrap with whole grain bread, lettuce, bell peppers, and carrots
- Dinner:Stir-fried tofu with cauliflower rice, green beans, and a dash of olive oil
- Snack:Cottage cheese with sliced apples and walnuts
Day 3
- Breakfast:Greek yogurt parfait with sliced oranges, almonds, and pumpkin seeds
- Lunch:Lentil soup with diced carrots, tomatoes, and a side of whole grain bread
- Dinner:Baked chicken breast with quinoa and steamed spinach
- Snack:A handful of mixed nuts (almonds and walnuts)
Day 4
- Breakfast:Chia pudding made with low-fat milk, topped with chopped apples and cinnamon
- Lunch:Salmon salad with mixed greens (spinach and arugula), avocado, and olive oil vinaigrette
- Dinner:Roasted turkey breast with mashed sweet potatoes and sautéed bell peppers
- Snack:Hummus made from chickpeas, served with raw carrot sticks
Day 5
- Breakfast:Smoothie with spinach, blueberries, Greek yogurt, and flaxseed meal
- Lunch:Grilled chicken breast salad with quinoa, cherry tomatoes, and cucumbers, dressed with olive oil
- Dinner:Baked tofu with broccoli and brown rice
- Snack:Cottage cheese with sliced peaches and chia seeds
Day 6
- Breakfast:Overnight oats made with low-fat milk, topped with sliced strawberries and pumpkin seeds
- Lunch:Turkey and avocado sandwich on whole grain bread with lettuce and tomato
- Dinner:Pan-seared salmon with a side of roasted cauliflower and green beans
- Snack:Almond butter with apple slices
Day 7
- Breakfast:Cottage cheese pancakes topped with fresh blueberries and a drizzle of honey
- Lunch:Chickpea and lentil curry with spinach and brown rice
- Dinner:Grilled chicken with quinoa stuffed bell peppers
- Snack:Greek yogurt with mixed nuts and a sprinkle of chia seeds
Want to learn more?
⚠️ Keep in mind
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Listonic team
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