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
- Lean Proteins: Chicken, fish, eggs, and legumes to maintain muscle mass and strength.
- Calcium-Rich Foods: Dairy products, fortified plant milks, and leafy greens to support bone health.
- Whole Grains: Oats, quinoa, and whole wheat bread for fiber and energy.
- Fruits and Vegetables: A variety of colorful produce for essential vitamins, minerals, and fiber.
- Healthy Fats: Avocados, olive oil, and nuts for heart health and cognitive function.
- Hydration: Water, herbal teas, and soups to prevent dehydration.
- Fiber-Rich Foods: To aid digestion and prevent constipation.
✅ Tip
Foods not to eat
- High-Sodium Foods: Processed meats, canned soups, and salty snacks can increase blood pressure and fluid retention.
- Excessive Sweets: Sugary snacks and desserts can affect blood sugar levels and overall health.
- Fried and Greasy Foods: Can be hard to digest and harmful for heart health.
- Heavy Proteins: Large portions of red meat may be difficult to digest and taxing on the kidneys.
- Alcohol: Can interact with medications and affect balance and cognitive function.
- Raw or Undercooked Foods: Pose a higher risk of foodborne illness.
- Unpasteurized Dairy Products: Risk of bacteria that seniors are more susceptible to.
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Main benefits
The 7-Day Meal Plan For Seniors is crafted to meet the nutritional needs of older individuals. This plan emphasizes nutrient-dense foods rich in vitamins, minerals, and protein to support aging bodies. Adequate hydration and a variety of food options contribute to overall well-being and may help address specific nutritional concerns common in the senior population.
🎓 Recommended nutrient breakdown
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
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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?
Meal plan suggestion
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.
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⚠️ Keep in mind
Article reviewed
- Written by our editorial team.
- Published on Dec 19, 2023
- Updated on Nov 22, 2024