7-day Meal Plan For Hypothyroidism
Managing hypothyroidism through diet? Our 7-day meal plan for hypothyroidism focuses on thyroid-supporting foods. Discover how to create balanced meals and turn them into a thyroid-friendly shopping list. Let's support your thyroid health together!
Meal plan grocery list
- Greek yogurt, 7 oz
- Mixed berries, 1 cup
- Honey, 2 tbsp
- Quinoa, 2 cups
- Grilled chicken, 12 oz
- Mixed greens, 2 cups
- Avocado, 1
- Baked salmon, 16 oz
- Steamed broccoli, 4 cups
- Brown rice, 2 cups
- Oatmeal, 1 cup
- Sliced bananas, 1 cup
- Chia seeds, 1 tbsp
- Turkey, 8 oz
- Whole grain tortilla, 2
- Stir-fried tofu, 12 oz
- Mixed vegetables, 2 cups
- Lentil soup, 2 cups
- Baked chicken breast, 12 oz
- Sweet potato, 2
- Green beans, 4 cups
- Smoothie ingredients: banana, almond milk, protein powder
- Chickpeas, 1 can
- Cucumber, 1
- Feta cheese, 2 oz
- Baked cod, 16 oz
- Roasted asparagus, 4 cups
- Whole grain toast, 4 slices
- Almond butter, 4 tbsp
- Sliced strawberries, 1 cup
Meal plan overview
Managing hypothyroidism? Our 7-day meal plan focuses on thyroid-supporting foods. It includes ingredients rich in iodine and selenium, essential for thyroid health.
This plan is designed to support your thyroid function, offering a balanced approach to managing hypothyroidism through diet.
Foods to eat
- Iodine-Rich Foods: Seaweed, fish, dairy, and eggs to support thyroid function.
- Selenium-Rich Foods: Brazil nuts, sunflower seeds, and mushrooms for thyroid hormone production.
- Zinc-Rich Foods: Beef, chicken, and legumes can help with thyroid hormone synthesis.
- Whole Grains: For fiber, which is important for digestive health.
- Fruits and Vegetables: A variety of colorful produce for essential nutrients and antioxidants.
- Lean Proteins: Chicken, turkey, and fish for muscle health and energy.
- Water: Staying well-hydrated is crucial for overall health.
✅ Tip
Be mindful of goitrogenic foods like raw cruciferous vegetables, which can affect thyroid function.
Foods not to eat
- Gluten: Can interfere with thyroid function in sensitive individuals.
- Soy Products: May affect thyroid function and hormone levels in some people.
- Certain Vegetables: Cruciferous vegetables like broccoli and cabbage, when consumed in excess, can interfere with thyroid function.
- Excessive Fiber: While important, too much can interfere with thyroid medication absorption.
- Processed and Sugary Foods: Can disrupt energy levels and contribute to weight gain.
- Excess Iodine: In large amounts can negatively affect the thyroid.
- Caffeine and Alcohol: Can affect sleep and energy levels.
Main benefits
The 7-Day Meal Plan For Hypothyroidism is tailored to support individuals with an underactive thyroid. This plan emphasizes foods rich in iodine, selenium, and nutrients that support thyroid function. Including a mix of whole grains, lean proteins, and vegetables, the plan contributes to overall well-being and may help individuals manage symptoms associated with hypothyroidism.
Fat
Carbs
Protein
Fiber
Other
Food alternatives
A meal plan for hypothyroidism should include nutrient-dense foods that support thyroid function. Here are some beneficial alternatives:
- Replace Greek yogurt with plain skyr for a higher protein, probiotic-rich option.
- Instead of quinoa, try millet for a gluten-free, iodine-rich grain.
- Switch whole grain bread with sprouted grain bread for better nutrient absorption and digestion.
- Use chia seeds instead of flaxseeds for added omega-3 fatty acids and fiber.
- Substitute almond milk with hemp milk for a higher protein, nutrient-dense alternative.
How to budget on this meal plan
To budget effectively for this hypothyroidism-friendly meal plan, consider these tips: Buy bulk items like quinoa, oats, lentils, and brown rice. Choose seasonal fruits and vegetables for better prices and freshness. Opt for frozen berries and mixed vegetables, which are often cheaper and last longer. Purchase larger cuts of meat and poultry to cook and divide for multiple meals. Utilize versatile ingredients in various dishes to minimize waste. Consider store brands for staples like almond milk and yogurt. Plan meals to use perishables efficiently, and explore local markets for competitive prices on fresh produce.
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Extra tips
Any healthy snack ideas?
For Hypothyroidism, focus on snacks that support thyroid health:
- Seaweed snacks (rich in iodine)
- Brazil nuts (selenium source)
- Low-fat cottage cheese
- Boiled eggs
- Smoothies with berries and Greek yogurt
- Apple slices with peanut butter
- Zucchini and bell pepper sticks
What should I drink on this meal plan?
In a hypothyroidism diet, choosing the right beverages is essential. Water is crucial for overall health and metabolism. Herbal teas like green tea can support metabolism, but should be consumed in moderation due to potential impacts on thyroid medication. Fresh fruit juices, rich in antioxidants, are beneficial but should be consumed in limited quantities. Avoiding soy milk is advisable as soy can interfere with thyroid function.
How to get even more nutrients?
Diet for hypothyroidism should focus on naturally supporting thyroid function and maintaining a healthy weight. Include selenium-rich foods like Brazil nuts and seafood, which are beneficial for thyroid health. Iodine, important for thyroid hormone production, can be sourced from iodized salt and dairy products. Avoid goitrogenic foods such as raw cruciferous vegetables and soy products, as they can interfere with thyroid function.
Meal plan suggestions
7-Day Meal Plan for Hypothyroidism
Note: This meal plan is designed to support individuals with hypothyroidism by incorporating foods that are rich in essential nutrients like iodine and selenium, which are important for thyroid function. Always consult with a healthcare provider for personalized dietary advice for hypothyroidism.
Day 1
- Breakfast: Greek yogurt with honey and mixed berries
- Lunch: Quinoa salad with grilled chicken, mixed greens, and avocado
- Dinner: Baked salmon with steamed broccoli and brown rice
Calories: 1800 Fat: 70g Carbs: 160g Protein: 130g
Day 2
- Breakfast: Oatmeal with sliced bananas and a sprinkle of chia seeds
- Lunch: Turkey and avocado wrap with whole grain tortilla
- Dinner: Stir-fried tofu with mixed vegetables and quinoa
Calories: 1700 Fat: 65g Carbs: 175g Protein: 115g
Day 3
- Breakfast: Scrambled eggs with spinach and whole grain toast
- Lunch: Lentil soup with a side of mixed greens salad
- Dinner: Baked chicken breast with sweet potato and green beans
Calories: 1750 Fat: 60g Carbs: 170g Protein: 120g
Day 4
- Breakfast: Smoothie with banana, almond milk, and a scoop of protein powder
- Lunch: Quinoa salad with chickpeas, cucumber, and feta cheese
- Dinner: Baked cod with roasted asparagus and quinoa
Calories: 1800 Fat: 68g Carbs: 165g Protein: 125g
Day 5
- Breakfast: Whole grain toast with almond butter and sliced strawberries
- Lunch: Grilled vegetable and hummus wrap with whole grain tortilla
- Dinner: Grilled chicken with quinoa and steamed broccoli
Calories: 1750 Fat: 65g Carbs: 170g Protein: 120g
Day 6
- Breakfast: Cottage cheese with sliced peaches and a sprinkle of sunflower seeds
- Lunch: Spinach and feta stuffed chicken breast with quinoa
- Dinner: Grilled shrimp with roasted zucchini and brown rice
Calories: 1800 Fat: 70g Carbs: 165g Protein: 125g
Day 7
- Breakfast: Banana and almond butter smoothie
- Lunch: Tuna salad with mixed greens and a lemon-tahini dressing
- Dinner: Baked turkey breast with mashed sweet potatoes and steamed green beans
Calories: 1750 Fat: 68g Carbs: 170g Protein: 120g
Snacks: Opt for nuts, seeds, and low-fat dairy products as snacks between meals. Be mindful of portion sizes, and aim to maintain a well-balanced diet to support thyroid health.
These values are approximate and can vary slightly based on specific portion sizes and preparation methods.
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.
