Thyroid-friendly diet plan for intermittent fasting
Listonic team
Updated on Nov 1, 2024
Diet plan grocery list
Salmon
Chicken breast
Turkey
Cod
Beef sirloin
Greek yogurt
Cottage cheese
Almond milk
Eggs
Spinach
Kale
Broccoli
Sweet potatoes
Zucchini
Carrots
Blueberries
Strawberries
Apples
Bananas
Walnuts
Chia seeds
Flaxseeds
Quinoa
Brown rice
Oats
Olive oil
Avocado
Lentils
Chickpeas
Bell peppers
Garlic
Ginger
Turmeric
Diet plan overview
A thyroid-friendly diet plan for intermittent fasting involves careful timing and meal choices to avoid disrupting thyroid function. This diet typically includes a fasting window and an eating window, during which nutrient-dense foods are consumed to support metabolism and hormone balance. It’s crucial to focus on high-quality proteins, healthy fats, and complex carbohydrates to provide steady energy and prevent blood sugar spikes.
During the eating window, you might start with a balanced meal that includes lean protein, whole grains, and a variety of vegetables. Snacks like nuts, seeds, and fruits can help sustain you until the next meal. Staying hydrated with water and herbal teas is essential, and you should avoid excessive caffeine or sugary drinks. This approach helps manage energy levels and supports thyroid health, making it easier to maintain a consistent routine.
Foods to eat
Healthy Fats: Avocados, olive oil, and fatty fish like salmon for sustainable energy during fasting periods.
Lean Proteins: Chicken, turkey, and tofu to maintain muscle mass and satiety.
Non-Starchy Vegetables: Spinach, broccoli, and bell peppers for their nutrients and low-calorie content.
Complex Carbs: Whole grains like quinoa, brown rice, and oats to keep energy levels steady.
Bone Broth: A nutrient-rich option that can help keep you full during fasting windows.
✅ Tip
Foods not to eat
Refined Carbs: White bread, pastries, and sugary cereals can spike blood sugar levels and disrupt fasting.
High-Sugar Foods: Candy, desserts, and soda should be avoided as they can cause energy crashes.
Processed Snacks: Chips, crackers, and other processed foods offer little nutritional value.
Alcohol: Can disrupt sleep and metabolism, making fasting harder to maintain.
Fried Foods: Heavy and greasy foods can be hard to digest and counteract fasting benefits.
Main benefits
With a thyroid-friendly diet plan for intermittent fasting, you can enjoy improved hormone balance, which can be crucial for managing thyroid issues. It helps regulate your appetite by aligning meal times with your body’s natural rhythms. This diet can also enhance your cellular repair processes, making you feel more refreshed. Plus, it encourages a stable energy supply throughout the day, reducing the fatigue often linked with thyroid problems.
📊 71% of people think they could improve their eating habits (Source)
How to budget on this diet plan
Intermittent fasting is about when you eat, not what. To save money, cook in bulk and freeze portions. This way, you always have thyroid-friendly meals on hand and avoid pricey takeout. Buy ingredients like lean proteins and veggies in season or on sale, and don't overlook affordable, nutrient-rich options like lentils or frozen produce.
Another tip is to use an air fryer or slow cooker. These save time and help you make tasty meals from cheaper cuts of meat and basic ingredients, stretching your budget further.
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Meal plan suggestion
Day 1
- Breakfast:Greek yogurt with chia seeds and blueberries
- Lunch:Grilled salmon with quinoa and steamed broccoli
- Dinner:Chicken breast with sweet potatoes and sautéed spinach
- Snack:Apple slices with almond milk
- Calories🔥: 1500Fat💧: 55gCarbs🌾: 135gProtein🥩: 110g
Day 2
- Breakfast:Oatmeal with flaxseeds, strawberries, and almond milk
- Lunch:Turkey and kale salad with avocado and a turmeric dressing
- Dinner:Cod with brown rice and roasted bell peppers
- Snack:Cottage cheese with walnuts and a banana
- Calories🔥: 1480Fat💧: 60gCarbs🌾: 130gProtein🥩: 105g
Day 3
- Breakfast:Smoothie with almond milk, spinach, avocado, and banana
- Lunch:Beef sirloin with lentils and sautéed zucchini
- Dinner:Baked chicken breast with quinoa and steamed carrots
- Snack:Greek yogurt with flaxseeds and blueberries
- Calories🔥: 1520Fat💧: 58gCarbs🌾: 140gProtein🥩: 115g
Day 4
- Breakfast:Cottage cheese with chia seeds, apple slices, and walnuts
- Lunch:Grilled salmon with brown rice and steamed broccoli
- Dinner:Turkey stir-fry with bell peppers, garlic, and ginger
- Snack:Almond milk smoothie with strawberries and kale
- Calories🔥: 1490Fat💧: 57gCarbs🌾: 135gProtein🥩: 112g
Day 5
- Breakfast:Oatmeal with flaxseeds, blueberries, and almond milk
- Lunch:Cod with lentils and sautéed spinach
- Dinner:Beef sirloin with quinoa and roasted sweet potatoes
- Snack:Greek yogurt with walnuts and a banana
- Calories🔥: 1530Fat💧: 62gCarbs🌾: 132gProtein🥩: 118g
Day 6
- Breakfast:Smoothie with almond milk, spinach, strawberries, and chia seeds
- Lunch:Chicken breast with brown rice and steamed broccoli
- Dinner:Grilled salmon with quinoa and sautéed zucchini
- Snack:Cottage cheese with flaxseeds and an apple
- Calories🔥: 1500Fat💧: 56gCarbs🌾: 140gProtein🥩: 110g
Day 7
- Breakfast:Greek yogurt with chia seeds, blueberries, and walnuts
- Lunch:Turkey and kale salad with avocado and a turmeric dressing
- Dinner:Cod with lentils and steamed carrots
- Snack:Smoothie with almond milk, spinach, banana, and flaxseeds
- Calories🔥: 1470Fat💧: 55gCarbs🌾: 135gProtein🥩: 110g
Want to learn more?
⚠️ Keep in mind
Other diet plans
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This diet plan on the carnivore diet for diabetic individuals is quite low on carbs while approximating almost 100 percent in protein and fats. This helps to control blood sugar levels. Avoiding sugars and most of carbs can make it possible to have diabetes well under control. It is a radical but straightforward dietary intervention which should be done with supervision and guidance from health practitioners.
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Carnivore diet plan for beginners
The following carnivore beginner’s plan is especially intended for those who are new to the carnivore way of life. It begins by eating only meat instead of animal-based foods. Just after a few weeks or so, start introducing other types of food, such as fish, poultry, and organ meat. No complicated steps involved - learn the basics of meat preparation and accommodate a new food pattern.
Listonic team
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