30-day meal plan for hypothyroidism

Support your thyroid health with the 30-Day Meal Plan for Hypothyroidism. This plan includes meals that can help manage your symptoms and boost your energy levels. Savor a variety of nutrient-rich dishes tailored to your dietary needs.

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Meal plan grocery list

Spinach

Sweet Potatoes

Salmon

Greek Yogurt

Quinoa

Blueberries

Eggs

Chicken Breasts

Broccoli

Brown Rice

Avocados

Almonds

Strawberries

Tofu

Cottage Cheese

Turkey

Cauliflower

Lentils

Apples

Beef

Kale

Oats

Bananas

Shrimp

Brussels Sprouts

Whole Wheat Bread

Oranges

Pork

Zucchini

Cottage Cheese

Peas

Bell Peppers

Greek Yogurt

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Meal plan overview

Support your thyroid health with the 30-Day Meal Plan for Hypothyroidism. This plan features meals rich in nutrients that support thyroid function, such as selenium, iodine, and zinc. Enjoy balanced dishes that help manage symptoms of hypothyroidism and promote overall well-being.

Each day provides recipes and tips to ensure you get the right nutrients. This plan makes it easy to follow a diet that supports your thyroid health and keeps you feeling your best.

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Foods to eat

Fresh Fruits: Apples, bananas, berries, and oranges provide essential vitamins and fiber.
Vegetables: Carrots, cucumbers, bell peppers, and leafy greens are staples in a raw food diet.
Nuts and Seeds: Almonds, sunflower seeds, and chia seeds are great for healthy fats and protein.
Sprouted Grains: Quinoa, buckwheat, and sprouted barley are easier to digest and nutrient-rich.
Cold-Pressed Oils: Olive oil, coconut oil, and flaxseed oil are used in moderation.
Fermented Foods: Sauerkraut, kimchi, and kombucha help with digestion and gut health.

✅ Tip

Try sprouting your own seeds and legumes at home for fresh, nutrient-packed additions to your meals.

Foods not to eat

Cooked Foods: Any food that has been cooked above 118°F loses its raw status and nutrients.
Processed Foods: Avoid anything that comes in a package with a long list of ingredients.
Refined Sugars: White sugar, brown sugar, and high fructose corn syrup are off-limits.
Pasteurized Dairy: Only raw, unpasteurized dairy is allowed if you consume dairy at all.
Artificial Additives: Preservatives, colorings, and flavorings are not part of a raw food diet.
Grains and Legumes: Unless sprouted, these are usually avoided due to their cooking requirements.

Main benefits

Following a 30-day meal plan for raw food diet can significantly enhance your digestion due to the high fiber content found in uncooked fruits and vegetables. It can also boost your energy levels as raw foods are rich in natural enzymes, helping your body to digest and absorb nutrients more efficiently. Another benefit is the potential for clearer skin, as this diet is free from processed ingredients that can cause inflammation. Lastly, it supports weight management without counting calories because raw foods are generally low in calories yet high in volume.

🎓 Recommended nutrient breakdown

Fat

Carbs

Protein

Fiber

Other

Food alternatives

To support thyroid health and overall well-being, consider these substitutions:

For a selenium boost, Brazil nuts can replace almonds in snacks and salads.
To improve metabolism, lean turkey can replace pork in meals.
For added iodine, seaweed can replace kale in salads and smoothies.
To boost fiber, oat bran can replace oatmeal in breakfast dishes.
For a nutrient-dense fat, avocado slices can replace coconut oil in cooking and salads.

How to budget on this meal plan

For hypothyroidism, incorporating nutrient-rich but affordable foods like fish, dairy, and eggs is beneficial. Plan meals around iodine-rich foods such as seaweed and dairy products, which are not typically expensive. Cooking at home ensures you get balanced meals while controlling costs. Shopping for sales and using coupons can also help stretch your budget further.

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Extra tips

Any healthy snack ideas?

Here are some snacks to support thyroid health:

Apple slices with almond butter
Carrot sticks with hummus
Greek yogurt with berries
Mixed nuts and seeds
Whole grain crackers with cheese
Fruit smoothies with spinach and berries
Hard-boiled eggs

What should I drink on this meal plan?

For managing hypothyroidism, drink options include water with a splash of lemon, green tea for its antioxidants, and smoothies made with a variety of fruits and vegetables for extra nutrients. Milk or fortified plant-based alternatives provide essential calcium and nutrients, and herbal teas like chamomile or peppermint can aid digestion and relaxation.

How to get even more nutrients?

For managing hypothyroidism, focus on nutrient-dense, thyroid-supporting foods. Choose lean proteins like chicken, fish, or beans, seasoned with iodized salt and herbs. Include a variety of vegetables like spinach, sweet potatoes, and bell peppers for essential vitamins and minerals. Add whole grains like quinoa or brown rice for fiber and energy. Finish with a serving of fresh fruit like berries or apples to add natural sweetness and antioxidants. This approach supports thyroid function and overall health.

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