30-day meal plan for hypothyroidism

Written byListonic team

Updated on Oct 1, 2024

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.

Meal plan grocery list

Dry goods

Quinoa

Brown Rice

Oats

Meats

Salmon

Chicken Breasts

Turkey

Beef

Pork

Shrimp

Dairy & eggs

Greek Yogurt

Cottage Cheese

Eggs

Fish & seafood

Salmon

Shrimp

Fresh grocery

Spinach

Sweet Potatoes

Blueberries

Broccoli

Avocados

Strawberries

Cauliflower

Apples

Kale

Bananas

Brussels Sprouts

Oranges

Zucchini

Peas

Bell Peppers

Plant based

Tofu

Lentils

Bakery

Whole Wheat Bread

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

Iodine-Rich Foods: Seaweed, fish, and dairy to support thyroid function.
Selenium-Rich Foods: Brazil nuts, sunflower seeds, and eggs for thyroid health.
Fiber-Rich Foods: Beans, lentils, and whole grains to aid digestion.
Lean Proteins: Chicken, turkey, and tofu for muscle maintenance.
Antioxidant-Rich Foods: Berries, leafy greens, and tomatoes to reduce inflammation.

✅Tip

Incorporate selenium-rich foods like Brazil nuts and sunflower seeds to support thyroid function.

Foods not to eat

Cruciferous Vegetables: Broccoli, cauliflower, and cabbage that can interfere with thyroid function when eaten raw.
Soy Products: Tofu, soy milk, and edamame that can affect thyroid hormone levels.
Gluten: Wheat, barley, and rye if you have sensitivity or celiac disease.
Processed Foods: Fast food, snacks, and frozen meals that can be high in unhealthy fats and sodium.
Sugary Foods: Pastries, candies, and sweetened beverages that can lead to weight gain.

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Main benefits

Following a 30-day meal plan for hypothyroidism can support thyroid function through nutrient-rich foods that boost metabolism. It often includes foods high in selenium and iodine, essential for thyroid health. The plan can improve energy levels by balancing blood sugar and avoiding energy crashes. Additionally, it helps manage weight, which can be a challenge for those with hypothyroidism.

Recommended nutrient breakdown

Protein: 15%

Fat: 27%

Carbs: 53%

Fiber: 3%

Other: 2%

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

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

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.

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.

Meal plan suggestion

Day 1

Breakfast:Greek yogurt with blueberries and almonds
Lunch:Grilled chicken breast with quinoa and steamed broccoli
Dinner:Baked salmon with sweet potatoes and kale
Snack:Apple slices with cottage cheese

Day 2

Breakfast:Oatmeal with bananas and strawberries
Lunch:Turkey and avocado whole wheat sandwich with a side of peas
Dinner:Beef stir-fry with bell peppers and brown rice
Snack:Greek yogurt with orange slices

Day 3

Breakfast:Scrambled eggs with spinach and whole wheat toast
Lunch:Lentil soup with a side of zucchini
Dinner:Baked pork chops with Brussels sprouts and quinoa
Snack:Cottage cheese with blueberries

Day 4

Breakfast:Greek yogurt with strawberries and oats
Lunch:Grilled shrimp with brown rice and steamed cauliflower
Dinner:Turkey chili with sweet potatoes and kale
Snack:Sliced apple with almond butter

Day 5

Breakfast:Smoothie with Greek yogurt, spinach, and bananas
Lunch:Chicken and avocado salad with a side of quinoa
Dinner:Baked tofu with broccoli and brown rice
Snack:Orange slices with cottage cheese

Day 6

Breakfast:Greek yogurt with blueberries and oats
Lunch:Turkey and quinoa stuffed bell peppers
Dinner:Grilled salmon with zucchini and lentils
Snack:Sliced apple with almonds

Day 7

Breakfast:Cottage cheese with strawberries and almonds
Lunch:Beef and broccoli stir-fry with brown rice
Dinner:Shrimp and avocado salad with a side of sweet potatoes
Snack:Banana with Greek yogurt

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⚠️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.

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