PCOS diet plan for hypothyroidism

Written byListonic team

Updated on Nov 1, 2024

Managing PCOS alongside hypothyroidism can feel like a balancing act, but a thoughtful diet can make a big difference. This plan tailors nutrition to support both conditions, focusing on foods that help regulate thyroid function and manage PCOS symptoms. It’s about creating a sustainable, enjoyable eating pattern that works harmoniously with your body’s needs.

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

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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.

PCOS diet plan for hypothyroidism exemplary product

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

Stick to iodine-rich foods like seaweed and Brazil nuts to support thyroid function in PCOS without common allergens.

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🔥: 1400
Fat💧: 70g
Carbs🌾: 120g
Protein🥩: 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🔥: 1450
Fat💧: 65g
Carbs🌾: 130g
Protein🥩: 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🔥: 1500
Fat💧: 68g
Carbs🌾: 135g
Protein🥩: 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🔥: 1470
Fat💧: 67g
Carbs🌾: 130g
Protein🥩: 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🔥: 1480
Fat💧: 66g
Carbs🌾: 140g
Protein🥩: 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🔥: 1450
Fat💧: 68g
Carbs🌾: 130g
Protein🥩: 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🔥: 1500
Fat💧: 70g
Carbs🌾: 135g
Protein🥩: 100g

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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.

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