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PCOS diet plan for hypothyroidism

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.

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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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Article Reviewed
• Written by our editorial team.
• Published on June 16, 2024.
• Updated on August 8, 2024.

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.

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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.
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Flaxseed will keep that bowel on the move.

Bernard Jensen, D.C., PhD

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.

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📊 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 for PCOS Diet Plan for Hypothyroidism

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

These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.

Download the FREE grocery list for this Diet plan

Download the FREE grocery list for this Diet plan

Get grocery list
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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.

fact-checked review
Article reviewed
• Written by our editorial team.
• Published on June 16, 2024.
• Updated on August 8, 2024.

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