Keto meal plan for hypothyroidism
Addressing the needs of those with hypothyroidism, the keto meal plan for hypothyroidism focuses on foods that support thyroid health. It includes low-carb options rich in selenium, zinc, and healthy fats.
This plan is carefully designed to aid thyroid function within the framework of a ketogenic diet. It’s a tailored approach to support metabolic balance and overall wellness.
Meal plan grocery list
Eggs
Spinach
Coconut oil
Salmon
Mixed greens
Olive oil
Beef
Broccoli
Bell peppers
Greek yogurt
Nuts
Tuna
Avocado
Chicken
Asparagus
Mushrooms
Almond milk
Low-carb protein powder
Cheese
Pork chops
Kale
Zucchini
Shrimp
Lemon juice
Lamb
Cauliflower
Chia seeds
Turkey
Lettuce
Trout
Green beans
Almond flour
Butter
Bacon
Tomato
Steak
Brussels sprouts
Feta cheese
Olives
Cucumber
Chicken thighs
Meal plan overview
Explore ""Keto Meal Plan for Hypothyroidism"", tailored to meet the unique dietary requirements of those managing thyroid health. This plan combines keto principles with thyroid-supporting nutrients.
Each meal is chosen for its potential to aid thyroid function while keeping you in ketosis. Discover how to balance a ketogenic diet with the nutritional needs essential for hypothyroidism management.
Foods to eat
- Scrambled Eggs with Spinach: A protein-packed breakfast for energy.
- Grilled Chicken Salad: Mixed greens, grilled chicken, avocado, and keto-friendly dressing.
- Salmon and Asparagus: Baked salmon fillets with a side of asparagus for recovery.
- Zucchini Noodles with Pesto: A light and satisfying post-swim meal.
- Turkey and Cheese Roll-Ups: Rolled turkey slices with cheese for a quick snack.
- Cottage Cheese with Berries: A protein-rich option with a hint of sweetness.
- Nuts and Seeds Mix: Almonds, walnuts, and pumpkin seeds for a portable snack.
- Hydration: Water, electrolyte-rich beverages, and herbal teas for staying hydrated.
✅ Tip
Foods not to eat
- High-Carb Snacks: Avoid traditional chips, crackers, and sugary snacks.
- Sugary Beverages: Choose water or electrolyte-rich options instead.
- Processed Meats with Fillers: Opt for fresh, unprocessed meats for meals.
- Bread and Grains: Substitute with keto-friendly alternatives in your meals.
- Sugary Sauces: Opt for keto-friendly sauces and dressings.
- Highly Processed Oils: Choose natural fats for cooking.
- High-Carb Desserts: Avoid high-sugar desserts and opt for keto-friendly options.
Main benefits
The Keto Meal Plan for Swimmers is designed to fuel the unique nutritional needs of swimmers following a ketogenic approach. This plan emphasizes a balance of carbohydrates, proteins, and healthy fats to support energy levels and muscle recovery.
Adequate hydration and nutrient-dense foods contribute to optimal performance in the pool, helping swimmers meet their training and competition requirements.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
Supporting thyroid function on a keto diet requires nutrient-rich foods. Here are some suitable alternatives:
- Try collard greens instead of spinach for a different texture and nutrient profile.
- For a lean protein, replace beef with bison, which is high in nutrients and low in fat.
- Instead of Greek yogurt, use coconut yogurt for a dairy-free option rich in healthy fats.
- Turkey bacon can be a lower-fat alternative to pork bacon, supporting thyroid health.
- For a nutty flavor, use hemp seeds instead of chia seeds, which are also rich in omega-3s.
How to budget on this meal plan
Extra tips
Any healthy snack ideas?
Support thyroid health with these keto-approved snacks:
- Brazil nuts (rich in selenium)
- Seaweed snacks (for iodine)
- Beef liver pate
- Sardines
- Egg salad with olive oil
- Coconut flakes
- Spinach and cheese roll-ups
What should I drink on this meal plan?
Keto for hypothyroidism should focus on supporting thyroid health. Water, particularly infused with lemon, is essential. Green tea can provide beneficial antioxidants. Herbal teas like ginger may support metabolism. Bone broth, rich in amino acids and minerals, is also advantageous. Unsweetened almond milk can be a nutritious, low-carb option.
How to get even more nutrients?
Meal plan suggestion
Keto Meal Plan for Hypothyroidism
Day 1
- Breakfast: Scrambled eggs with spinach, cooked in coconut oil
- Lunch: Grilled salmon salad with mixed greens and olive oil dressing
- Dinner: Beef stir-fry with broccoli and bell peppers
Calories: 1250 Fat: 87g Carbs: 21g Protein: 93g
Day 2
- Breakfast: Greek yogurt with a sprinkle of nuts
- Lunch: Tuna salad with avocado and leafy greens
- Dinner: Roasted chicken with a side of asparagus and mushrooms
Calories: 1300 Fat: 89g Carbs: 24g Protein: 100g
Day 3
- Breakfast: Smoothie with almond milk, spinach, and a scoop of low-carb protein powder
- Lunch: Cobb salad with hard-boiled eggs, avocado, and cheese
- Dinner: Grilled pork chops with a side of sautéed kale
Calories: 1250 Fat: 85g Carbs: 25g Protein: 95g
Day 4
- Breakfast: Omelette with cheese and a side of sautéed zucchini
- Lunch: Shrimp avocado salad with olive oil and lemon juice dressing
- Dinner: Lamb curry with cauliflower rice
Calories: 1300 Fat: 87g Carbs: 23g Protein: 99g
Day 5
- Breakfast: Chia seed pudding made with coconut milk
- Lunch: Turkey and cheese lettuce wraps
- Dinner: Baked trout with a side of steamed green beans
Calories: 1150 Fat: 78g Carbs: 21g Protein: 91g
Day 6
- Breakfast: Keto pancakes made with almond flour and topped with a pat of butter
- Lunch: BLT salad with bacon, lettuce, tomato, and avocado
- Dinner: Grilled steak with a side of roasted Brussels sprouts
Calories: 1300 Fat: 92g Carbs: 22g Protein: 98g
Day 7
- Breakfast: Berry and spinach smoothie with coconut milk
- Lunch: Greek salad with grilled chicken, feta cheese, olives, and cucumber
- Dinner: Chicken thighs roasted with herbs and a side of sautéed spinach
Calories: 1250 Fat: 88g Carbs: 24g Protein: 92g
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 Jan 26, 2024
- Updated on Nov 22, 2024