Thyroid-friendly diet plan for gaining weight
Diet plan grocery list
Chicken breast
Turkey breast
Salmon
Cod
Shrimp
Eggs
Greek yogurt
Cottage cheese
Whole milk
Quinoa
Brown rice
Oats
Sweet potatoes
Spinach
Kale
Broccoli
Carrots
Zucchini
Bell peppers
Mushrooms
Apples
Blueberries
Bananas
Strawberries
Chia seeds
Almonds
Walnuts
Olive oil
Avocado
Ground flaxseed
Lentils
Chickpeas
Butter
Diet plan overview
A thyroid-friendly diet plan for gaining weight focuses on nutrient-dense foods to help increase calorie intake without overwhelming your metabolism. This plan typically includes healthy fats, lean proteins, and whole grains. Prioritizing foods rich in omega-3 fatty acids, like fatty fish, chia seeds, and walnuts, can support thyroid function while providing essential calories. You’ll also want to include a variety of fruits and vegetables to ensure you’re getting the vitamins and minerals necessary for overall health.
Incorporating frequent, smaller meals can be more effective than larger ones, as it allows for steady energy throughout the day. High-calorie snacks, such as nuts, avocados, and smoothies, can also contribute to your daily intake. Balancing your diet with proper hydration and avoiding excessive caffeine or processed foods can help maintain thyroid health. It’s important to monitor your weight gain to avoid potential issues like increased cholesterol or blood sugar levels.
Foods to eat
- High-Calorie Nuts and Nut Butters: Peanuts, almonds, cashew nuts, and their butters for dense protein and calorie intake.
- Whole Milk and Full-Fat Dairy: For added calories and protein, including cheeses and full-fat yogurt.
- Starchy Vegetables: Potatoes, sweet potatoes, and corn, which are high in carbohydrates and help in weight gain.
- Lean and Fatty Meats: Beef, pork, and lamb to provide high-quality protein and essential fats.
- Dried Fruits: High in natural sugars and calories, perfect for adding to meals or snacks.
✅ Tip
Foods not to eat
- Processed Low-Calorie Foods: These are low in nutrients and won’t help with weight gain.
- Sugary Snacks: Avoid empty-calorie foods like candies and sodas that don’t provide substantial nutrition.
- High-Fiber Raw Vegetables: Can fill you up quickly without adding many calories, making it hard to eat more.
- Low-Fat Dairy: Opt for full-fat versions instead of low-fat to increase calorie intake.
- Artificial Sweeteners: They provide no calories and can sometimes cause digestive issues.
Main benefits
A thyroid-friendly diet plan for gaining weight helps in boosting overall energy levels, which can be particularly beneficial if you’re often feeling sluggish due to thyroid issues. This diet supports muscle growth, making it easier to gain healthy weight rather than just fat. It emphasizes nutrient-rich foods that can improve your mood and mental clarity, often impacted by thyroid conditions. It also aids in enhancing your metabolism gently, so you gain weight steadily without unnecessary stress on your body.
📊 50% of Americans said they follow a specific diet or eating pattern (Source)
How to budget on this diet plan
Pick calorie-dense yet affordable options like avocados and bananas to add healthy weight. Homemade smoothies with full-fat yogurt and nut butters are cost-effective compared to store-bought versions.
Focus on nutrient-rich grains like oats and quinoa, which are filling and budget-friendly. Buy them in bulk for the best deals and incorporate them into various meals to maximize their value.
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Meal plan suggestion
Meal Plan for Thyroid-Friendly Diet for Gaining Weight
Day 1
- Breakfast: Greek yogurt with blueberries, strawberries, and chia seeds
- Lunch: Grilled chicken breast with quinoa and steamed broccoli
- Dinner: Baked salmon with sweet potatoes and sautéed spinach
- Snack: Cottage cheese with walnuts and a banana
Calories: 2200 Fat: 90g Carbs: 200g Protein: 160g
Day 2
- Breakfast: Oatmeal with almond butter, bananas, and ground flaxseed
- Lunch: Turkey breast with brown rice and sautéed kale
- Dinner: Cod with lentils and roasted bell peppers
- Snack: Whole milk with chia seeds and an apple
Calories: 2100 Fat: 85g Carbs: 190g Protein: 155g
Day 3
- Breakfast: Scrambled eggs with sautéed mushrooms and spinach
- Lunch: Shrimp stir-fry with quinoa, zucchini, and carrots
- Dinner: Grilled turkey breast with brown rice and steamed broccoli
- Snack: Greek yogurt with blueberries and chia seeds
Calories: 2150 Fat: 88g Carbs: 195g Protein: 158g
Day 4
- Breakfast: Smoothie with Greek yogurt, strawberries, banana, and ground flaxseed
- Lunch: Baked salmon with quinoa and sautéed spinach
- Dinner: Chicken breast with lentils and roasted carrots
- Snack: Cottage cheese with almonds and an apple
Calories: 2250 Fat: 92g Carbs: 205g Protein: 165g
Day 5
- Breakfast: Oatmeal with chia seeds, strawberries, and walnuts
- Lunch: Grilled cod with brown rice and sautéed kale
- Dinner: Turkey breast with sweet potatoes and roasted bell peppers
- Snack: Whole milk with ground flaxseed and a banana
Calories: 2180 Fat: 89g Carbs: 198g Protein: 160g
Day 6
- Breakfast: Scrambled eggs with avocado, sautéed mushrooms, and spinach
- Lunch: Shrimp stir-fry with quinoa, broccoli, and carrots
- Dinner: Baked salmon with lentils and zucchini
- Snack: Cottage cheese with blueberries and walnuts
Calories: 2200 Fat: 90g Carbs: 200g Protein: 162g
Day 7
- Breakfast: Greek yogurt with blueberries, chia seeds, and ground flaxseed
- Lunch: Grilled chicken breast with brown rice and steamed broccoli
- Dinner: Cod with sweet potatoes and sautéed kale
- Snack: Whole milk with almonds and an apple
Calories: 2230 Fat: 91g Carbs: 203g Protein: 164g
These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.
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⚠️ Keep in mind
Article reviewed
- Written by our editorial team.
- Published on Jun 16, 2024
- Updated on Nov 1, 2024