14-day meal plan for hypothyroidism
Manage hypothyroidism with our 14-day meal plan. Packed with thyroid-supportive and nutrient-dense recipes, this plan aims to support your overall health. Explore a variety of delicious options that cater to the unique dietary needs of individuals with hypothyroidism, helping you make choices that align with your health goals.
Meal plan grocery list
Salmon
Sardines
Kelp
Nori
Low-fat yogurt
Eggs
Chicken
Turkey
Brown rice
Quinoa
Spinach
Kale
Blueberries
Strawberries
Walnuts
Almonds
Avocado
Olive oil
Black beans
Chickpeas
Sweet potatoes
Broccoli
Garlic
Pumpkin seeds
Water
Green tea
Chamomile
Fruits
Mixed vegetables
Meal plan overview
Manage hypothyroidism with our 14-day meal plan. Packed with thyroid-supportive and nutrient-dense recipes, this plan aims to support your overall health. Explore a variety of delicious options that cater to the unique dietary needs of individuals with hypothyroidism, helping you make choices that align with your health goals.
Foods to eat
- Protein-Packed Breakfasts: Start the day with eggs, Greek yogurt, or protein-rich smoothies for muscle repair and energy.
- Complex Carbohydrates: Include whole grains, oats, and sweet potatoes for sustained energy during swim sessions.
- Lean Proteins: Opt for chicken, fish, tofu, and legumes to support muscle development and recovery.
- Hydration: Drink water consistently throughout the day and consume electrolyte-rich beverages during and after swims.
- Post-Swim Snacks: Choose snacks like bananas with peanut butter or chocolate milk for replenishing energy and nutrients.
- Colorful Vegetables: Incorporate a variety of vegetables for antioxidants and overall health.
- Healthy Fats: Include avocados, nuts, and olive oil for additional calories and heart-healthy fats.
- Pre-Swim Fuel: Consume easily digestible carbohydrates like a banana or toast before swim sessions.
- Individualized Nutrition: Adjust portion sizes and meal plans based on individual swim training intensity and goals.
- Regular Physical Activity: Combine swim training with strength and flexibility exercises for a well-rounded fitness routine.
✅ Tip
Integrate seaweed snacks or sushi rolls into your diet for a natural source of iodine and trace minerals beneficial for swimmers.
Foods not to eat
- Highly Processed Snacks: Minimize intake of heavily processed snacks and opt for whole food alternatives.
- Excessive Sugars: Limit sugary snacks and drinks to promote overall health and prevent unnecessary calories.
- Heavy, Fatty Meals Pre-Swim: Avoid consuming heavy, high-fat meals close to swim sessions to prevent discomfort.
- Individual Dietary Needs: Adjust the meal plan based on individual preferences and nutritional needs.
- Regular Hydration Checks: Monitor hydration levels regularly, especially during intense swim training.
- Consult a Nutritionist: For personalized advice on swim nutrition or concerns, consult with a nutritionist or healthcare provider.
Main benefits
The 14-day meal plan for swimmers is designed to support the high energy demands of swimming. It includes a balance of carbohydrates for energy, proteins for muscle repair, and fluids for hydration.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
Supporting thyroid health with these dietary swaps can be beneficial.
- Salmon can be replaced with mackerel for a different source of omega-3s.
- Low-fat yogurt can be swapped with coconut yogurt for a dairy-free option.
- Broccoli can be substituted with bok choy to vary vegetable intake.
- Quinoa can be replaced with millet for a gluten-free grain alternative.
- Instead of kale, try collard greens for a different leafy green.
How to budget on this meal plan
Seafood like salmon and sardines are key ingredients that can be bought in bulk. Seaweed, yogurt, and eggs offer variety and are often cheaper when purchased in larger quantities. Whole grains, leafy greens, and berries can be more economical in bulk. Nuts, avocado, and olive oil are also more affordable in larger sizes.
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Extra tips
Any healthy snack ideas?
Choose these nutrient-rich snacks suitable for hypothyroidism:
- Seaweed-wrapped rice and avocado
- Roasted Brazil nuts
- Hard-boiled eggs
- Yogurt with fresh berries
- Grilled salmon salad
- Baked chicken strips
- Quinoa with mixed vegetables
What should I drink on this meal plan?
Staying hydrated with water is important for those with hypothyroidism. Herbal teas like ginger or green tea can provide antioxidants without interfering with thyroid function. Freshly squeezed lemon water can be invigorating and beneficial. It's best to avoid caffeine-heavy beverages, but a moderate amount of coffee or tea can be acceptable.
How to get even more nutrients?
When dealing with hypothyroidism, it's important to support thyroid function with a well-rounded diet. Selenium-rich foods like Brazil nuts and seafood, and zinc-rich foods like beef and chicken, can aid thyroid health. High-fiber foods help combat the common symptom of slow digestion in hypothyroidism, so include plenty of fruits, vegetables, and whole grains. It's also wise to keep soy and cruciferous vegetables moderate as they can interfere with thyroid function when consumed in large quantities.
Meal plan suggestion
14-Day Meal Plan for Hypothyroidism
This meal plan aims to support thyroid health by incorporating foods rich in iodine, selenium, and other nutrients beneficial for individuals with hypothyroidism.
Day 1
- Breakfast: Greek yogurt with sliced strawberries and a sprinkle of chia seeds
- Lunch: Grilled chicken salad with spinach, kale, avocado, and pumpkin seeds
- Dinner: Baked salmon with quinoa and steamed broccoli
Day 2
- Breakfast: Scrambled eggs with spinach and tomatoes
- Lunch: Turkey and avocado wrap with whole-grain tortilla and mixed greens
- Dinner: Lentil soup with carrots, celery, and a side of garlic roasted sweet potatoes
Day 3
- Breakfast: Smoothie made with kale, berries, almond milk, and a tablespoon of almond butter
- Lunch: Quinoa salad with chickpeas, cucumber, tomatoes, and lemon-tahini dressing
- Dinner: Grilled chicken breast with brown rice pilaf and steamed asparagus
Day 4
- Breakfast: Whole-grain toast topped with mashed avocado and sliced boiled eggs
- Lunch: Greek yogurt parfait with sliced bananas, walnuts, and a drizzle of honey
- Dinner: Baked cod with roasted Brussels sprouts and quinoa
Day 5
- Breakfast: Oatmeal topped with mixed berries and chopped almonds
- Lunch: Spinach and chickpea salad with diced chicken breast and balsamic vinaigrette
- Dinner: Stir-fried tofu with mixed vegetables served over brown rice
Day 6
- Breakfast: Greek yogurt smoothie with spinach, pineapple, and a sprinkle of flaxseeds
- Lunch: Turkey chili with black beans, tomatoes, and bell peppers
- Dinner: Grilled shrimp skewers with quinoa tabbouleh
Day 7
- Breakfast: Whole-grain pancakes with sliced bananas and a drizzle of maple syrup
- Lunch: Lentil and vegetable stew served with a side of whole-grain bread
- Dinner: Baked chicken thighs with roasted sweet potatoes and green beans
Day 8
- Breakfast: Scrambled eggs with sautéed spinach and mushrooms
- Lunch: Quinoa and black bean salad with diced avocado and lime-cilantro dressing
- Dinner: Grilled salmon with roasted asparagus and quinoa pilaf
Day 9
- Breakfast: Smoothie made with kale, berries, almond milk, and a tablespoon of chia seeds
- Lunch: Greek yogurt with sliced peaches, almonds, and a drizzle of honey
- Dinner: Baked tofu with stir-fried vegetables and brown rice
Day 10
- Breakfast: Oatmeal topped with sliced strawberries and chopped walnuts
- Lunch: Spinach and chickpea salad with grilled chicken, tomatoes, and balsamic vinaigrette
- Dinner: Lentil curry with brown rice and steamed broccoli
Day 11
- Breakfast: Whole-grain toast with mashed avocado and sliced boiled eggs
- Lunch: Turkey and avocado wrap with mixed greens and whole-grain tortilla
- Dinner: Baked cod with quinoa pilaf and roasted Brussels sprouts
Day 12
- Breakfast: Greek yogurt parfait with mixed berries, almonds, and a drizzle of honey
- Lunch: Quinoa and black bean salad with diced avocado and lime-cilantro dressing
- Dinner: Grilled chicken breast with roasted sweet potatoes and steamed green beans
Day 13
- Breakfast: Smoothie made with spinach, pineapple, banana, almond milk, and a tablespoon of flaxseeds
- Lunch: Lentil and vegetable stew served with a side of whole-grain bread
- Dinner: Stir-fried tofu with mixed vegetables and brown rice
Day 14
- Breakfast: Whole-grain pancakes with sliced bananas and a drizzle of maple syrup
- Lunch: Greek yogurt with sliced peaches, walnuts, and a drizzle of honey
- Dinner: Baked chicken thighs with quinoa tabbouleh and roasted asparagus
Want to learn more?
⚠️ Keep in mind
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.
Article reviewed
- Written by our editorial team.
- Published on Feb 3, 2024
- Updated on Nov 22, 2024