Thyroid-friendly diet plan for elimination diet
Listonic team
Updated on Nov 1, 2024
Diet plan grocery list
Sweet potatoes
Zucchini
Carrots
Spinach
Blueberries
Strawberries
Apples
Avocado
Chicken breast
Turkey breast
Salmon
Cod
Grass-fed beef
Eggs
Greek yogurt
Almond milk
Olive oil
Coconut oil
Quinoa
Brown rice
Lentils
Chickpeas
Almonds
Walnuts
Flax seeds
Chia seeds
Oats
Garlic
Ginger
Turmeric
Basil
Cilantro
Parsley
Diet plan overview
A thyroid-friendly diet plan for elimination diet involves removing potential allergens or irritants from your diet to identify foods that may affect thyroid function or overall health. This plan typically starts with a basic, nutrient-rich diet and gradually reintroduces foods to pinpoint any triggers. Commonly eliminated foods include gluten, dairy, soy, and certain processed items.
During the elimination phase, focus on whole foods like vegetables, fruits, lean proteins, and gluten-free grains to maintain a balanced diet. Keeping a food journal can help track any reactions or symptoms as foods are reintroduced. This method can be particularly useful for identifying sensitivities that may impact thyroid health. The goal is to create a diet that supports your thyroid while avoiding triggers that cause adverse effects.
Foods to eat
Simple Proteins: Chicken, turkey, and lamb, which are less likely to cause allergies.
Non-Starchy Vegetables: Leafy greens like spinach and kale, which are gentle on digestion.
Gluten-Free Grains: Quinoa and rice are safe for most elimination diets.
Healthy Fats: Olive oil and coconut oil to provide essential fatty acids.
Filtered Water: Stay hydrated without additives or allergens from flavored drinks.
β Tip
Foods not to eat
Common Allergens: Dairy, eggs, and nuts which might cause sensitivities.
Processed Foods: Often contain additives and preservatives that can trigger reactions.
Gluten-Containing Grains: Wheat, barley, and rye should be avoided.
Nightshades: Tomatoes, eggplants, and peppers can sometimes cause issues in sensitive individuals.
Citrus Fruits: Oranges, lemons, and grapefruits, which might cause sensitivities.
Main benefits
A thyroid-friendly diet plan for elimination diet can help identify specific food triggers that might be worsening your thyroid symptoms. It encourages a diverse nutrient intake by gradually reintroducing foods, which can boost your overall nutritional profile. This diet can also improve your digestive health, often linked to thyroid function. Plus, it offers a structured approach to discovering foods that work best for your thyroid health, leading to more personalized and effective management.
π 50% of Americans said they follow a specific diet or eating pattern (Source)
How to budget on this diet plan
Elimination diets can be tricky, but you can save money by focusing on simple, whole foods. Purchase fresh vegetables in season, and buy frozen or canned versions when out of season to save cash. Cook larger meals and freeze leftovers, minimizing waste and future meal prep. Making your own broths from scraps can add flavor and reduce costs.
Instead of buying specialty items, find recipes for homemade versions of foods you need to avoid. Homemade options are often cheaper and let you control the ingredients fully.
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Meal plan suggestion
Day 1
- Breakfast:Quinoa porridge with almond milk, blueberries, and chia seeds
- Lunch:Grilled chicken breast with a side of sweet potato and steamed spinach
- Dinner:Baked salmon with roasted zucchini and carrots, seasoned with olive oil and parsley
- Snack:Greek yogurt with flax seeds and sliced strawberries
- Caloriesπ₯: 1600Fatπ§: 55gCarbsπΎ: 150gProteinπ₯©: 110g
Day 2
- Breakfast:Oatmeal with almond milk, sliced apples, and walnuts
- Lunch:Turkey breast with brown rice and a side of steamed broccoli, garnished with cilantro
- Dinner:Cod fillet with a quinoa salad (quinoa, spinach, avocado, and basil)
- Snack:Almonds with fresh blueberries
- Caloriesπ₯: 1650Fatπ§: 60gCarbsπΎ: 140gProteinπ₯©: 115g
Day 3
- Breakfast:Smoothie with almond milk, spinach, blueberries, and chia seeds
- Lunch:Grilled turkey breast with lentils and roasted carrots, drizzled with olive oil
- Dinner:Grass-fed beef stir-fry with zucchini, garlic, and ginger, served with brown rice
- Snack:Apple slices with almond butter
- Caloriesπ₯: 1700Fatπ§: 65gCarbsπΎ: 135gProteinπ₯©: 120g
Day 4
- Breakfast:Greek yogurt with flax seeds, blueberries, and walnuts
- Lunch:Chicken breast salad with quinoa, spinach, avocado, and cilantro, dressed with olive oil
- Dinner:Baked cod with a side of roasted sweet potatoes and a spinach salad
- Snack:Carrot sticks with hummus made from chickpeas, garlic, and olive oil
- Caloriesπ₯: 1550Fatπ§: 50gCarbsπΎ: 145gProteinπ₯©: 105g
Day 5
- Breakfast:Almond milk smoothie with strawberries, spinach, and flax seeds
- Lunch:Turkey breast with brown rice and a side of sautΓ©ed zucchini and garlic
- Dinner:Salmon with quinoa and a side of roasted carrots, garnished with parsley
- Snack:Sliced apples with walnuts
- Caloriesπ₯: 1600Fatπ§: 55gCarbsπΎ: 140gProteinπ₯©: 110g
Day 6
- Breakfast:Oatmeal with almond milk, sliced apples, and chia seeds
- Lunch:Grilled chicken breast with lentils and a side of roasted zucchini, drizzled with olive oil
- Dinner:Baked grass-fed beef with sweet potatoes and a side salad of spinach and basil
- Snack:Greek yogurt with sliced strawberries and almonds
- Caloriesπ₯: 1700Fatπ§: 60gCarbsπΎ: 150gProteinπ₯©: 115g
Day 7
- Breakfast:Smoothie bowl with almond milk, spinach, blueberries, and flax seeds
- Lunch:Cod with a side of quinoa and a salad of avocado, spinach, and cilantro
- Dinner:Turkey breast with brown rice and roasted carrots, seasoned with turmeric and parsley
- Snack:Almonds and fresh blueberries
- Caloriesπ₯: 1650Fatπ§: 55gCarbsπΎ: 145gProteinπ₯©: 110g
Want to learn more?
β οΈ Keep in mind
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Listonic team
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