90 30 50 diet plan for hypothyroidism

The 90 30 50 diet for hypothyroidism focuses on metabolism-boosting foods including 90 grams of protein, 30 grams of fiber, and 50 grams of healthy fats, which can help regulate thyroid function. This balanced intake supports hormonal balance and energy levels, crucial for those dealing with thyroid issues.

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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

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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.

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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

Adjust the 90 30 50 plan by incorporating more selenium-rich foods like Brazil nuts and seafood, which may help in managing thyroid function more effectively.

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.

90 30 50 diet plan for hypothyroidism graph

📊 Nutrient breakdown of the 90 30 50 diet (Source)

How to budget on this diet plan

For those on the 90 30 50 diet plan for hypothyroidism, prioritize purchasing selenium-rich foods such as Brazil nuts and sunflower seeds from bulk bins to manage costs effectively. Invest in high-quality sources of iodine like seaweed snacks, which are essential for thyroid health and can be cost-efficient when bought in larger quantities. Cooking with coconut oil can support metabolism, and it's usually cheaper when bought in larger containers.

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Meal plan suggestion

7-Day Meal Plan for 90 30 50 Diet Plan for Hypothyroidism

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

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⚠️ Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.