PCOS diet plan for hypothyroidism
Listonic team
Updated on Nov 1, 2024
Diet plan grocery list
Sweet potatoes
Broccoli
Spinach
Blueberries
Chia seeds
Flaxseeds
Almonds
Chicken breast
Salmon
Greek yogurt
Quinoa
Brown rice
Avocado
Olive oil
Turmeric
Cinnamon
Ginger
Garlic
Kale
Zucchini
Bell peppers
Lentils
Chickpeas
Eggs
Carrots
Apples
Pears
Red cabbage
Walnuts
Lean ground turkey
Edamame
Whole grain bread
Cottage cheese
Diet plan overview
The PCOS diet plan for hypothyroidism tailors nutritional needs to manage both PCOS and an underactive thyroid. It prioritizes iodine-rich foods like seaweed, dairy, and eggs to support thyroid function while including lean proteins and whole grains. The diet also focuses on reducing inflammation through antioxidant-rich fruits and vegetables.
Balancing hormones involves incorporating selenium and zinc from foods like nuts and seeds. Avoiding soy products, which can interfere with thyroid function, is essential. This diet aims to harmonize thyroid health with PCOS management, ensuring a balanced intake of key nutrients for overall well-being.
Foods to eat
Seafood: Salmon, sardines, and seaweed provide iodine and omega-3s, which support thyroid function.
Eggs: Packed with nutrients like selenium and iodine that are essential for thyroid health.
Nuts and Seeds: Brazil nuts, flaxseeds, and chia seeds are rich in selenium and other nutrients.
Fruits and Vegetables: Berries, bell peppers, and leafy greens are nutrient-dense and beneficial for PCOS and hypothyroidism.
Whole Grains: Brown rice, oats, and quinoa support energy levels and overall health.
Healthy Oils: Coconut oil and olive oil are good for cooking and help maintain healthy hormone levels.
✅ Tip
Foods not to eat
Soy Products: Tofu, edamame, and soy milk can interfere with thyroid medication and function.
Cruciferous Vegetables: In large amounts, broccoli, cabbage, and kale can affect thyroid function if not cooked.
Gluten-Containing Foods: Bread, pasta, and other gluten products may exacerbate thyroid issues in sensitive individuals.
Sugary Snacks: Cakes, candies, and sugary cereals can lead to blood sugar imbalances and affect PCOS and thyroid function.
Processed Foods: Fast food, pre-packaged meals, and junk food often contain unhealthy fats and additives.
Caffeinated Beverages: Coffee, soda, and energy drinks can disrupt thyroid hormone balance and should be consumed in moderation.
Main benefits
A PCOS diet plan for hypothyroidism integrates thyroid-supportive foods that help manage PCOS symptoms. This diet promotes a balanced metabolism by including iodine-rich, allergen-free foods. It can support better energy levels and reduce fatigue common with hypothyroidism. You'll also experience improved hormone regulation, essential for managing both PCOS and thyroid issues.
📊 50% of Americans said they follow a specific diet or eating pattern (Source)
How to budget on this diet plan
Opt for affordable iodine-rich foods like eggs and seaweed snacks instead of pricier seafood. Incorporate more whole grains and legumes, which are budget-friendly and support thyroid function.
Use seasonal vegetables to ensure you’re getting the most nutrients for your dollar. Making meals in large batches and freezing them can save both time and money, providing thyroid-friendly options throughout the week without the extra expense.
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Meal plan suggestion
Day 1
- Breakfast:Greek yogurt with blueberries, chia seeds, and a sprinkle of cinnamon
- Lunch:Quinoa salad with spinach, bell peppers, and grilled chicken breast, dressed with olive oil and lemon
- Dinner:Baked salmon with a side of roasted sweet potatoes and steamed broccoli
- Snack:Apple slices with almond butter
- Calories🔥: 1400Fat💧: 70gCarbs🌾: 120gProtein🥩: 90g
Day 2
- Breakfast:Smoothie with Greek yogurt, spinach, blueberries, flaxseeds, and ginger
- Lunch:Lentil soup with carrots, red cabbage, and zucchini
- Dinner:Stir-fried lean ground turkey with brown rice and kale
- Snack:Pear slices with walnuts
- Calories🔥: 1450Fat💧: 65gCarbs🌾: 130gProtein🥩: 95g
Day 3
- Breakfast:Whole grain toast with avocado and a poached egg
- Lunch:Chickpea and kale salad with a turmeric and olive oil dressing
- Dinner:Baked chicken breast with a side of quinoa and roasted bell peppers
- Snack:Cottage cheese with blueberries and a sprinkle of flaxseeds
- Calories🔥: 1500Fat💧: 68gCarbs🌾: 135gProtein🥩: 100g
Day 4
- Breakfast:Greek yogurt parfait with chia seeds, blueberries, and a drizzle of honey
- Lunch:Quinoa and edamame bowl with avocado and a ginger-soy dressing
- Dinner:Turkey and zucchini meatballs with brown rice and steamed broccoli
- Snack:Apple slices with a handful of almonds
- Calories🔥: 1470Fat💧: 67gCarbs🌾: 130gProtein🥩: 95g
Day 5
- Breakfast:Smoothie bowl with Greek yogurt, spinach, blueberries, and flaxseeds
- Lunch:Lentil and kale soup with a side of whole grain bread
- Dinner:Baked salmon with a side of roasted carrots and bell peppers
- Snack:Cottage cheese with pear slices and walnuts
- Calories🔥: 1480Fat💧: 66gCarbs🌾: 140gProtein🥩: 100g
Day 6
- Breakfast:Greek yogurt with chia seeds, flaxseeds, and a sprinkle of cinnamon
- Lunch:Quinoa salad with spinach, chickpeas, and a lemon-olive oil dressing
- Dinner:Baked chicken breast with a side of brown rice and steamed red cabbage
- Snack:Pear slices with a handful of walnuts
- Calories🔥: 1450Fat💧: 68gCarbs🌾: 130gProtein🥩: 95g
Day 7
- Breakfast:Whole grain toast with avocado, a poached egg, and a sprinkle of flaxseeds
- Lunch:Edamame and kale salad with a turmeric and olive oil dressing
- Dinner:Baked turkey meatballs with a side of quinoa and roasted zucchini
- Snack:Cottage cheese with apple slices and a sprinkle of cinnamon
- Calories🔥: 1500Fat💧: 70gCarbs🌾: 135gProtein🥩: 100g
Want to learn more?
⚠️ Keep in mind
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Listonic team
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