Thyroid-friendly diet plan for low carb high protein
Listonic team
Updated on Nov 1, 2024
Diet plan grocery list
Chicken breast
Salmon
Turkey breast
Eggs
Greek yogurt
Cottage cheese
Tofu
Almonds
Pumpkin seeds
Flaxseeds
Olive oil
Coconut oil
Spinach
Kale
Broccoli
Cauliflower
Zucchini
Bell peppers
Asparagus
Mushrooms
Tomatoes
Avocados
Strawberries
Blueberries
Raspberries
Chia seeds
Ground flaxseed
Sardines
Lean beef
Pork tenderloin
Shrimp
Cod
Quinoa
Diet plan overview
A thyroid-friendly diet plan for low carb high protein focuses on reducing carbohydrates while increasing protein intake to support muscle health and metabolism. This diet includes lean meats, fish, eggs, and dairy products, alongside low-carb vegetables like leafy greens and cruciferous varieties. Itβs important to choose high-quality proteins and incorporate healthy fats to maintain energy levels and support thyroid function.
To complement the low-carb aspect, you can include nuts, seeds, and avocados for additional nutrients and healthy fats. Avoiding refined sugars and processed foods is key to keeping blood sugar levels stable. This plan can help in managing weight and maintaining muscle mass without putting extra stress on the thyroid. Regular meals with balanced macronutrients ensure you get the essential nutrients needed for optimal health.
Foods to eat
Lean Meats: Chicken breast, turkey, and lean beef for high protein with low carb content.
Seafood: Salmon, tuna, and shrimp offer protein and healthy fats.
Low-Carb Vegetables: Spinach, kale, and zucchini are nutrient-dense and low in carbs.
Eggs: A versatile source of high-quality protein.
Full-Fat Dairy: Cheese, Greek yogurt, and cottage cheese provide protein and fat without the carbs.
β Tip
Foods not to eat
Sugary Foods: Candy, soda, and baked goods are high in carbs and can disrupt blood sugar levels.
Grains and Starches: Bread, pasta, and rice should be avoided due to their high carb content.
Legumes: Beans and lentils, although nutritious, are higher in carbs and may not fit a low-carb diet.
Sweetened Dairy: Flavored yogurts and milk can contain added sugars and carbs.
Processed Foods: Many processed foods contain hidden carbs and sugars.
Main benefits
A thyroid-friendly diet plan for low carb high protein is excellent for maintaining stable blood sugar levels, which can be beneficial if your thyroid condition causes fluctuations. It can help reduce inflammation in the body, often exacerbated by thyroid disorders. This diet supports better muscle retention, which is particularly important when dealing with the muscle weakness sometimes associated with thyroid issues. Additionally, it can boost your metabolism in a gentle way, aiding in overall thyroid health.
π 50% of Americans said they follow a specific diet or eating pattern (Source)
How to budget on this diet plan
Low carb and high protein diets can be budget-friendly if you shop smart. Stock up on eggs, canned tuna, and chicken thighs instead of pricier cuts. Frozen veggies are cheaper and last longer than fresh ones, plus they're just as nutritious. Buying in bulk at stores like Costco can also cut costs, especially for items like nuts and seeds.
Meal prepping and planning can prevent impulsive buys and waste. Stick to whole, unprocessed foods, and compare prices online for the best deals.
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Meal plan suggestion
Day 1
- Breakfast:Greek yogurt with blueberries and ground flaxseed
- Lunch:Grilled chicken breast with a side of spinach and kale salad with olive oil
- Dinner:Baked salmon with roasted broccoli and cauliflower
- Snack:Cottage cheese with almonds
- Caloriesπ₯: 1400Fatπ§: 70gCarbsπΎ: 40gProteinπ₯©: 150g
Day 2
- Breakfast:Scrambled eggs with avocado and chia seeds
- Lunch:Turkey breast with zucchini noodles and bell peppers
- Dinner:Shrimp stir-fry with mushrooms, asparagus, and coconut oil
- Snack:Greek yogurt with raspberries
- Caloriesπ₯: 1450Fatπ§: 72gCarbsπΎ: 38gProteinπ₯©: 155g
Day 3
- Breakfast:Cottage cheese with strawberries and chia seeds
- Lunch:Grilled cod with a side of kale and tomato salad with olive oil
- Dinner:Lean beef with roasted bell peppers and cauliflower rice
- Snack:Almonds and blueberries
- Caloriesπ₯: 1500Fatπ§: 75gCarbsπΎ: 45gProteinπ₯©: 160g
Day 4
- Breakfast:Greek yogurt with ground flaxseed and strawberries
- Lunch:Sardines with a side of spinach and tomato salad
- Dinner:Baked turkey breast with roasted asparagus and mushrooms
- Snack:Cottage cheese with pumpkin seeds
- Caloriesπ₯: 1380Fatπ§: 65gCarbsπΎ: 40gProteinπ₯©: 150g
Day 5
- Breakfast:Scrambled eggs with spinach and avocado
- Lunch:Grilled chicken breast with zucchini and bell pepper stir-fry
- Dinner:Baked salmon with kale and quinoa
- Snack:Greek yogurt with blueberries and flaxseeds
- Caloriesπ₯: 1420Fatπ§: 70gCarbsπΎ: 45gProteinπ₯©: 155g
Day 6
- Breakfast:Cottage cheese with blueberries and chia seeds
- Lunch:Shrimp with a side of avocado and tomato salad
- Dinner:Grilled pork tenderloin with roasted broccoli and cauliflower
- Snack:Greek yogurt with strawberries and pumpkin seeds
- Caloriesπ₯: 1450Fatπ§: 72gCarbsπΎ: 42gProteinπ₯©: 155g
Day 7
- Breakfast:Greek yogurt with raspberries and flaxseeds
- Lunch:Baked cod with a side of spinach and avocado salad
- Dinner:Grilled turkey breast with roasted mushrooms and bell peppers
- Snack:Cottage cheese with almonds
- Caloriesπ₯: 1430Fatπ§: 68gCarbsπΎ: 40gProteinπ₯©: 158g
Want to learn more?
β οΈ Keep in mind
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Listonic team
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