7-day Meal Plan For Hypothyroidism

Written byListonic team

Updated on Nov 22, 2024

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

Dairy & eggs

Greek yogurt, 7 oz

Feta cheese, 2 oz

Dry goods

Quinoa, 2 cups

Brown rice, 2 cups

Oatmeal, 1 cup

Chia seeds, 1 tbsp

Whole grain tortilla, 2

Whole grain toast, 4 slices

Meats

Turkey, 8 oz

Fish & seafood

Cod, 16 oz

Cans & jars

Chickpeas, 1 can

Lentil soup, 2 cups

Fresh grocery

Mixed berries, 1 cup

Mixed greens, 2 cups

Avocado, 1

Sliced bananas, 1 cup

Sweet potato, 2

Green beans, 4 cups

Cucumber, 1

Sliced strawberries, 1 cup

Mixed vegetables, 2 cups

Plant based

Stir-fried tofu, 12 oz

Almond milk

Almond butter, 4 tbsp

Snacks & sweets

Honey, 2 tbsp

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.

7-day Meal Plan For Hypothyroidism exemplary product

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.

Join 20M+ smart shoppers worldwide

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.

Recommended nutrient breakdown

Protein: 25%

Fat: 20%

Carbs: 50%

Fiber: 3%

Other: 2%

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.

Download the grocery list for FREE

Add and remove items
Sort items by store aisles
Share the list with your partner

Packed with vitamins, minerals, and antioxidants:

apples

ghee

black beans

Extra tips

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

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.

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 suggestion

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

Download the FREE grocery list for this meal plan

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.

Other meal plans

7-day Meal Plan For Mediterranean Diet

Embarking on a Mediterranean journey? You're in for a treat! Discover the secrets of a 7-day Mediterranean diet meal plan and how it can invigorate your health. This article will guide you through a flavorful world of nutritious foods and show you how to turn these meals into an efficient shopping list. Let's set sail!

7-day Meal Plan For Weight Loss

Ready to kickstart your weight loss journey? A 7-day meal plan tailored for weight loss could be your golden ticket. In this article, we'll explore how to craft a meal plan that's both delicious and effective for shedding pounds, plus tips on transforming it into a smart shopping list. Time to get excited about your health goals!

7-day Meal Plan For Diabetics

Managing diabetes with diet doesn't have to be daunting. Learn how a 7-day meal plan can help control your blood sugar and improve overall health. We'll guide you through creating diabetic-friendly meals and turning them into a simple shopping list. Let's make healthy eating a breeze!