Thyroid-friendly diet plan for type 2 diabetes
Diet plan grocery list
Spinach
Kale
Broccoli
Cauliflower
Sweet potatoes
Zucchini
Bell peppers
Asparagus
Carrots
Green beans
Blueberries
Strawberries
Apples
Oranges
Avocado
Salmon
Chicken breast
Turkey breast
Lean beef
Sardines
Eggs
Greek yogurt
Cottage cheese
Almonds
Chia seeds
Walnuts
Olive oil
Quinoa
Brown rice
Lentils
Chickpeas
Flaxseed
Green tea
Diet plan overview
A thyroid-friendly diet plan for type 2 diabetes aims to manage blood sugar levels while supporting thyroid health. This plan emphasizes whole foods, such as vegetables, lean proteins, and whole grains, which help regulate glucose and provide steady energy. Foods rich in fiber, like legumes and non-starchy vegetables, can help maintain blood sugar levels and improve digestion.
It’s important to monitor carbohydrate intake and opt for complex carbs like sweet potatoes and quinoa over refined options. Healthy fats from sources like olive oil and fatty fish support overall health without spiking blood sugar. Avoiding processed foods and sugary drinks is essential. This balanced approach can help manage diabetes symptoms and support thyroid function, making it easier to maintain consistent energy levels throughout the day.
Foods to eat
- Non-Starchy Vegetables: Broccoli, spinach, and bell peppers are low in carbs and high in nutrients.
- Lean Proteins: Skinless chicken, fish, and tofu to help maintain stable blood sugar levels.
- Whole Grains: Quinoa, barley, and oats for their fiber and slow-digesting carbs.
- Healthy Fats: Avocado, olive oil, and nuts for stable energy levels.
- Berries: Strawberries, blueberries, and raspberries offer antioxidants with a lower glycemic impact.
✅ Tip
Foods not to eat
- Refined Sugars: Soda, candy, and desserts can cause rapid blood sugar spikes.
- White Flour Products: White bread, pasta, and pastries lack fiber and nutrients.
- Fried Foods: High in unhealthy fats and calories, they can exacerbate diabetes symptoms.
- High-Sugar Fruits: Bananas, grapes, and mangos can cause blood sugar levels to rise.
- Processed Snacks: Chips and crackers often contain refined carbs and unhealthy fats.
Main benefits
Following a thyroid-friendly diet plan for type 2 diabetes can enhance your insulin sensitivity, helping you manage both diabetes and thyroid conditions more effectively. It focuses on foods that provide a steady energy release, which can reduce blood sugar spikes. This diet also supports better weight management, crucial for both thyroid and diabetes control. Furthermore, it helps reduce oxidative stress, improving overall health and minimizing the risk of diabetes-related complications.
📊 Around 12% of the US population has diabetes (Source)
How to budget on this diet plan
Managing type 2 diabetes while eating thyroid-friendly doesn’t have to break the bank. Opt for whole grains, legumes, and lean proteins that are both affordable and blood sugar friendly. Bulk purchases of brown rice and beans can be a huge money saver. Fresh fruits and vegetables are great, but frozen ones can be just as good and often cheaper.
Make your own snacks like nuts or homemade veggie chips instead of buying prepackaged ones, which can be pricey and often less nutritious.
Download the grocery list for FREE
- ✔️ Add and remove items
- ✔️ Sort items by store aisles
- ✔️ Share the list with your partner
Meal plan suggestion
Meal Plan for Thyroid-Friendly Diet Plan for Type 2 Diabetes
Day 1
- Breakfast: Greek yogurt with chia seeds and blueberries
- Lunch: Grilled chicken breast with quinoa, spinach, and bell peppers
- Dinner: Baked salmon with sweet potatoes and asparagus
- Snack: Apple slices with almond butter
Calories: 1,500 Fat: 60g Carbs: 130g Protein: 120g
Day 2
- Breakfast: Cottage cheese with strawberries and flaxseed
- Lunch: Turkey breast and avocado wrap in kale leaves with a side of green beans
- Dinner: Lean beef stir-fry with broccoli, cauliflower, and brown rice
- Snack: Orange slices with walnuts
Calories: 1,550 Fat: 65g Carbs: 135g Protein: 125g
Day 3
- Breakfast: Omelet with spinach, bell peppers, and avocado
- Lunch: Lentil salad with quinoa, carrots, and zucchini
- Dinner: Baked sardines with roasted cauliflower and green beans
- Snack: Greek yogurt with chia seeds and strawberries
Calories: 1,520 Fat: 62g Carbs: 132g Protein: 122g
Day 4
- Breakfast: Smoothie with spinach, blueberries, Greek yogurt, and flaxseed
- Lunch: Chicken breast with brown rice, broccoli, and carrots
- Dinner: Turkey breast with sweet potatoes and zucchini
- Snack: Cottage cheese with apple slices
Calories: 1,540 Fat: 63g Carbs: 137g Protein: 123g
Day 5
- Breakfast: Greek yogurt with flaxseed, walnuts, and strawberries
- Lunch: Grilled salmon salad with kale, avocado, and quinoa
- Dinner: Lean beef with lentils, bell peppers, and green beans
- Snack: Orange slices with almonds
Calories: 1,560 Fat: 64g Carbs: 138g Protein: 124g
Day 6
- Breakfast: Cottage cheese with blueberries and chia seeds
- Lunch: Turkey breast with brown rice, asparagus, and zucchini
- Dinner: Baked salmon with spinach and sweet potatoes
- Snack: Apple slices with walnuts
Calories: 1,530 Fat: 62g Carbs: 136g Protein: 122g
Day 7
- Breakfast: Omelet with kale, bell peppers, and avocado
- Lunch: Sardines with quinoa, broccoli, and cauliflower
- Dinner: Chicken breast with lentils, carrots, and green beans
- Snack: Cottage cheese with strawberries
Calories: 1,550 Fat: 64g Carbs: 137g Protein: 123g
These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.
Want to learn more?
⚠️ Keep in mind
Article reviewed
- Written by our editorial team.
- Published on Jun 16, 2024
- Updated on Nov 1, 2024